“The foot is a masterpiece of engineering and a work of art.” – Leonardo da Vinci
When we talk about foot health, one word tends to get an unfair amount of negative attention: pronation. It’s a biomechanical process that’s been demonized for decades, yet it’s one of the most natural and necessary movements in walking and running.
Let’s set the record straight—your foot is supposed to flatten.
What Is Pronation, Really?
Pronation is the inward roll of the foot as it strikes the ground. During a normal walking or running cycle, the foot lands slightly on the outside of the heel and then rolls inward to absorb shock and adapt to the surface beneath it. This motion also flattens the arch, allowing for flexibility, ground contact, and load distribution.
Without pronation, your foot would act like a rigid lever rather than a mobile adaptor. That flexibility is what keeps your knees, hips, and spine from taking a beating with every step.
Why the Foot Flattening Is Normal—And Necessary
In a typical gait cycle, flattening of the foot is a dynamic part of a healthy sequence that includes:
- Heel strike: initial contact, often on the outer heel
- Suspension (Pronation): arch lowers, toes plantarflexflex, metatarsals dorsiflex, calcaneus plantarflexes
- Transition: opposite foot is swinging, so this foot must begin to supinate to transfer momentum and energy to landing foot
- Shift: Pelvis shifts towards opposite foot preparing for and striking
- Propulsion: Foot lifts off, opposite foot enters suspension phase
- Swing: current foot begins swinging, opposite foot enters transition phase
That middle phase—when the arch flattens—is pronation. It’s not a flaw. It’s the design.
The arch doesn’t need support, it *IS* the support
When the foot flattens, it enables the tibia (shin bone) to rotate inwardly, triggering a cascade of joint movements up the kinetic chain that allow the rest of the body to move smoothly and efficiently. Without it, you’re stuck in a stiff, disconnected stride that can easily lead to compensations and pain elsewhere.
Source: Creative Commons
The Language Around Pronation Is All Wrong
It’s time to stop fearing foot flattening and start respecting pronation as a vital part of healthy movement. Your arches are meant to rise and fall. Your foot is meant to flex. And pronation isn’t the enemy—it’s the beginning of the solution.
If you’ve been told you “overpronate” or that you need arch supports for life, we invite you to rethink that narrative. Our practitioners can help you restore the natural function of your feet—and everything above them.
Experience Foot Freedom at Pain and Performance Solutions
Struggling with chronic foot pain, plantar fasciitis, or knee issues you suspect are linked to your gait? Reach out to Pain and Performance Solutions in Santa Rosa. Our holistic, movement-based assessments go beyond the foot to help you walk, run, and live pain-free.
📞 Call (707) 636-4404 or book your consultation online.