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Stand as you normally would, facing a mirror. Look at your arch to make sure there is a small gap between your foot and the ground. If you don’t see a gap, then you may have pronated feet. If you’re having trouble seeing your feet, ask someone you trust to look at them. Stand with your feet hips-width apart, pointing straight head, and pay attention to whether there’s any pain in your lower body. Overpronation can cause pain in your foot, ankle, leg, knee, hip, or lower back.  Diagnosing overpronation will also require looking more closely at how you walk or run, but identifying areas of pain can also serve as an important clue. To help with identifying pain caused by overpronation, you can also take an online self-assessment quiz. Search for “overpronation quiz” to find one offered by a health service. The wear on your soles can tell you a lot about your feet. If you’re experiencing over-pronation, the middle of your soles will be worn out more than the rest of the soles. Although this can occur on most of your shoes, it’s most noticeable on running shoes. Check the shoes you wear most frequently, as they’re more likely to show wear than a pair you haven’t worn often. Place a few sheets of paper or paper towels on the floor. Wet the bottom of your bare feet, then walk across the paper or paper towels, leaving behind your footprint. Look at the prints to see how much of the middle of your foot from your heel to the ball of your foot is visible. You will likely see the entire width of your feet if you experience over-pronation. It’s normal to see about half of the middle part of your feet. Some running stores have a specialized machine that evaluates your gait. You’ll walk or run on a short treadmill that is hooked up to a computer. It can determine if you have over-pronation and recommend corrective footwear, if necessary. This service may not be available at all running stores. The podiatrist can make a definitive diagnosis of over-pronation. If you have a different issue, they can make a proper diagnosis after a physical exam and X-rays. This will help them determine the cause of your foot or gait issues so that you can try to correct it. Ask your primary care physician for a referral, or search for a podiatrist online.
Check your feet while standing to look for a gap beneath the arch. Examine areas that hurt. Look at your shoes, especially if you’re a runner. Examine your footprint to look for the full width of your foot. Get your gait analyzed at a running store with trained staff. Get examined by a podiatrist if you still aren’t sure.