With overpronation, the outside of the heel makes the initial ground contact. The foot then rolls inward more than the ideal 15 percent of normal pronation. This means the foot and ankle have problems stabilizing the body, and shock isn’t as efficiently absorbed as normal. At the end of the gait cycle, the front of the foot pushes off the ground mainly using the big toe and the second toe, which then must do all the work.

Overpronation causes extra stress and tightness to the muscles, so to prevent this, do a little extra stretching. Too much motion of the foot can cause calluses, bunions, runner’s knee, plantar fasciitis, and Achilles tendinitis as well as other over use injuries.

Supination is when your foot rolls inward after landing. Again, the outside of the heel makes initial contact with the ground, however, the inward movement of the foot occurs at less than 15 percent This means there is less rolling in than for those with normal or flat feet.Due to this, forces of impact are concentrated on a smaller area of the outside part of the foot, and are not distributed as efficiently. In the push-off phase, the smaller toes do most of the work on the outside of the foot. This places extra stress on the foot, which can lead to IT band syndrome, Achilles tendinitis, and plantar fasciitis.

An indication of Supination will be that the outer edge of your running shoes will wear sooner. To see if your shoes are unevenly worn, place them on a flat surface. If they tilt outward, it will indicate supination. Runners with high arches and tight Achilles tendons tend to be supinators. 

Extra stretching and strength training for the calves, hamstrings, quads, and IT band help to prevent this. Wearing the right type of running shoes and replacing worn shoes will also help avoid injuries.

Neutral gait occurs when the foot lands on the outer edge, as does with overpronation and pronation and then rolls inward, but this time in a more controlled manner, as a result the weight is evenly distributed helping to absorb shock. On push off phase, there is an even distribution of pressure from the front of the foot.