When testing yourself to determine how much you over pronate, you will also discover why you pronate.
exercise simulates what happens when you walk, and is an approximation of how
much you structurally over pronate. This is most easily done in front of a long mirror
or with the assistance of a friend.
First, stand on a hard surface with your feet comfortably apart, toes straight forward
and feet parallel. Lean slightly forward and bend your knees so that your hips
drop 8-10 inches straight down. Don't squat, and keep your heels on the
Your knees should neither move inward (medially) nor outward (laterally) when you bend them, so if you have to, force your knees to move straight forward so they are alighed with the middle of your feet (third toes).
Next, from this position, move your knees slowly toward each other until you feel full weight bearing
pressure under the balls of your feet behind your big toes. Not all the pressure, but at least as great as anywhere else under the foot.
Next, with knees in that position, draw an imaginary line from the middle of your knee straight down to the
ground (the blue line in the picture)
6.0 mm: If the line touches
your feet in the orange range, you will do best with
6.0 mm Ultra Thin Insoles or add the orange wedge to your ProKinetics® Replacement
If the line touches your feet in the red zone you will most likely do well with 3.5 mm Ultra Thin Insoles or
without adding the orange wedge to your ProKinetics® Replacement Insoles.
The wear pattern of your shoes indicate how you respond to your own structural pronation (what you just measured).
Over 60% of people who over pronate need
to start in 3.5 mm insoles and
graduate to 6.0 mm later.
You are in this group if you tend to have an outside heel strike with a wear pattern
that tracks forward on the outside heel
and if you have a middle to outside wear pattern in the forefoot.
If in doubt, you can purchase the Perfect Fit™
which like the ProKinetics, contains all the components you need to start
conservatively and graduate to more Kinetic Technology™ (forefoot wedge) if you
Rule of Thumb: If your shoes wear hardest from the middle toward the outside edge, you should always start in 3.5 mm or the red wedge. If you wear your shoes hardest from the middle toward the inside edge of your shoes, and if the knee bend test indicates you need 6.0 mm, you can start with 6.0 mm or the orange wedge. When in doubt, always be conservative. This is a technology where more is not better unless you actually need it.
The orange wedge attaches on top to provide 6.0 mm correction.
Stand with feet parallel and do a 1/4 knee bend.
Observe how far the knees have to move inward in order for the inside of the foot to become weight bearing.
If your wear pattern looks like any of these you will do best starting with 3.5 mm insoles and go to 6.0 mm after 7-10 days.
If your wear pattern looks more like this, you can start directly with 6.0 mm correction if needed.