In medical words, firstly, we need to say what supination is. Supination is a corresponding movement of the foot and leg in which the foot rolls outward with an elevated arch so that in walking, the foot tends to come down on its outer edge.
Meanwhile, supination can cause iliotibial band syndrome, Achilles tendonitis, plantar fasciitis, or outer foot pain.
Supination is a way of striking the ground when you walk. That is not a disease.
Supination can be a part of your neutral way of walking. Either way, your foot is under stress, and that can cause a lot of problems.
Right shoes can correct the way of walking and running and put away discomfort you might feel. Supination is typically in people with high arches, but it can also be just the natural way of walking for others.
Supination occurs when weight is placed on the outside of the foot while walking or running.
When the opposite happens, and a person shifts their weight from the heel to the forefoot, it is termed pronation.
Excessive supination (underpronation) and excessive pronation (overpronation) can cause problems with the body’s alignment and lead to pain in the feet, knees, hips, and back.
People who have excessive supination in many cases have structural issues with their feet. Supination can cause pain and soreness, and wearing proper shoes helps a lot.
People who have supination does not roll the foot inward enough. That puts a strain on the ankle and causes it to roll outward, which leads to injury.
Excessive supination is less common than pronation.
Supination is a big problem for runners. You put extra stress on the outer sides of your feet.
That can trigger a long list of issues that you are not aware of.
Genetic can be a cause of supination. Traits that affect feet and legs can be inherited, like leg length, foot width, and ankle stability.
The shape of the arch of the foot can increase the risk of supination.
Footwear can also be a part of the problem, especially rigid tight shoes, worn out doesn’t support arch like they used to.
Bodily misalignment is a big problem. Parts of the body must work harder and are under a lot of pressure to support posture and get a body in balance.
If you would like to determine the problem, wet your bare feet and step firmly on the surface on which you would be able to see your clear footprints, like tiles or paper.
If half of your arch is visible on paper, that is a normal gait.
Additionally, if there is only a fraction or none of the arch, it suggests a supination case.
If you have a neutral gait, the shoes’ soles will wear down from the outer heel edge to the center of the shoe sole.
Supination can cause wear out outside edges only.
When supinators are runners, the outside of the heel hits the ground first, and the foot does not sufficiently roll inward after landing on the floor.
The Force of the impact remains on one specific part of the foot.
If you wear your shoes out quickly and they are not even supination is in.
Light-weighted and flexible running shoes are the best choice.
Consulting with a podiatrist will help you choose the right shoes for you and your supination.
Keep in mind to measure your feet, length, and width and depth so you can buy ones that fit you best.
When trying new shoes, wear sports socks you wear when you run for the best fit.
Time for shopping is also important. Buy your shoes at the end of the day when your feet are tired and swollen. Never buy tight ones – they will not stretch over time.
Choose shoes with curved lasts. They encourage normal pronation and keep your feet in place.
Running shoes must have cushioning to counteract the impact of supination that hurts your feet.
Synthetic leather and nylon mesh are lighter and have better movement. They need to have a flexible inner side of the shoe for supination.
When picking, gently bend the shoe to see if it will move with your foot.
You should regularly replace your running shoes, which means every six months or even more often if you see torn soles.
Running shoes for supination have the extra cushion and high arch support they need to optimize their run.
With shock-resistant properties, these flexible shoes help under pronators. They evenly distribute impact and prevent running injuries caused by the wrong foot placement and wrong shoe choice.
If you have neutral arches, you should also determine some facts before purchasing running shoes.
You should determine the type of running and your running style. Also, pick a category of running shoes and features that you would like to have in a shoe, and at the end, try them all.
What kind of running shoes is yours?
Road running shoes are designed for pavement mostly, packed surfaces with some small irregularities.
They are light and flexible, and they can stabilize feet during strides on even surfaces.
Trail running shoes are designed for off-road running, rock, muds, and other obstacles on the way.
They have aggressive tread for solid traction and fortified to make them even more stabilized, supported, and to protect underfoot.
Cross-training shoes are for Crossfit and gym practices that have contact with the ground.
Pronation is a neutral way of movement. It helps absorb impact, relieve pressure on knees, and joint, that is a normal trait of neutral runners. Neutral shoes are best for people who supinate.
These shoes provide some shock absorption and some support on the sides.
Minimalist shoes have a lightweight construction.
They have very small or no arch support at all, and a heel drop is 4 to 8 mm to improve natural running motion and midfoot strike but have soft cushioning and flexibility.
Uppers of the running shoes:
Synthetic leather – supple, durable, and abrasion-resistant material that is made of nylon and polyester. Synthetic leather has better features than real leather. It is lighter, quicker drying, and more breathable.
Mesh – nylon is a durable material that reduces weight and improves the breathability of the shoe.
Overlays – they cover shoe panels with thermoplastic polyurethane. They are additions that enhance stability and durability.
Waterproof uppers – external membranes that bond with lining. Uppers block moisture and allow feet to breathe.
This is the part of the shoe that keeps feet dry.
The shoe’s midsole – cushioning and stability layer in the middle of the outsole and upper part of the shoe.
EVA – a type of foam made of ethylene-vinyl acetate that forces a particular flex pattern.
Posts – areas of firm EVA come in different sensitivity, dual, quad, multi, or compression levels.
They create harder sections in the midsole and boost durability.
Plates – made of nylon or TPU, which are flexible materials, come in thin layers. They protect the bottom of feet on harder terrains.
Shanks – protect heels and arch, boost the firmness of the shoes on rocky terrains. They protect and support the leg.
TPU – a flexible plastic material, thermoplastic polyurethane used in some midsoles like a stabilization part of the shoe.
Running shoe Outsoles
Most of the running shoes have rugged carbon rubber material in the heel.
Rubber, especially blown kind, provides an extra layer of cushioning in the forefoot. Trail runners have the whole outsole is carbon rubber to withstand trail wear better.
Road racing shoes have blown rubber to reduce weight.
Heel to toe drop
The space difference between the height of the heel and the shoe’s height is the shoe drop.
This difference affects how your foot strikes the land.
Low or medium heel to drop (up to 8 mm) promotes a forefoot or mid-foot strike. High drop shoe is from 10 to 12 mm promotes heel striking.
This is the rigid structure that is around the heel.
That provides motion control and is supplemented with a heel wedge that adds support and cushioning to the heel.
Torsion bars (medial post)
Those are located on the sides of shoes and help to control excessive inward or outward motion.
Those are specially designed for overpronation and supination problems with the feet of the runners.
Besides the right shoes for supination, underpronation can be treated in a few ways to help with pain problems. But the first step is to diagnose a problem and buy shoes that are for supination.
Strength training – exercises for the hip and glute strengthening to improve your ankles and feet’ stability.
Stretching – stretch your calves, Achilles, shins, and ankles regularly, days before and after exercise, such as running, is very important for supinators.
Wear the right footwear – extra cushioning allows feet to pronate more.
Consider Orthotics – they can be designed especially for your feet.
Custom-built orthotics have your measures, so it provides cushioning and surface areas specially designed for your feet.
Nike Men's Air Zoom Pegasus 35 Running Shoe Wide 4E Black/White/Gunsmoke Oil Size 11 Wide 4E
- Full-length Zoom Air unit provides a smooth, responsive ride.
- Beveled heel optimizes initial touchdown and transition.
- Engineered mesh and partial bootie provide a supportive feel.
- Bottom eyelet has been moved up to open up the forefoot flex zone and provide an optimal fit.
Nike Men's Air Zoom Pegasus 35 Phantom/Gunsmoke Summit White Running Shoe 10.5 Men US
$92.42 in stock
- Flymesh upper construction
- Reflectivity on the heel
- Fitsole sockliner conforms to the shape of your foot
- Premium Cushlon ST foam
Nike Men's Air Zoom Pegasus 34 Running Shoe Black/White/Dark Grey/Anthracite Size 10.5 M US
$93.52 in stock
1 used from $74.92
- * BREATHABLE COMFORT. Seamless Flymesh fabric is lightweight and breathable to help reduce over-heating for cool, lasting comfort.
- * SECURE LOCKDOWN. Dynamic Flywire cables that wrap the arch of your foot for snug support and a secure, locked-down feel.
- * RESPONSIVE FEEL. Premium Cushlon foam and Zoom Air in the forefoot and heel create a responsive, springy feel underfoot.
- * A rubber strip along the bottom of the shoe helps you transition from heel to toe, while small cuts offer a flexible feel
- * Raised rubber sections on bottom of the shoe provide traction
Nike Men's Free RN Flyknit 2018 Black/White 8.0
- Flyknit constructed upper delivers zoned stretch and support.
- Dual-density midsole and tri-star outsole provide flexible cushioning.
- Dynamic heel is stretchy for a snug, adaptive fit.
- Minimal, molded sockliner mimics the curvature of the foot to add support.
- Texture has been added under the toe and heel to enhance traction in these high-abrasion zones.
Nike Men's Air Max Axis Running Shoe, Wolf Grey/Total Crimson/Black/Anthracite, Size 10.5
1 used from $44.59
- Rubber sole
- Mesh upper enhances ventilation.
- Visible Max Air unit provides responsive cushioning.
- Multiple layers of no-sew skins create a tiered, faded look.
ASICS Women's Gel-Excite 7 Running Shoes, 7.5M, Mint Tint/White
$49.41 in stock
- Jacquard Mesh Upper - Multi-directional mesh material improves ventilation and stability.
- AmpliFoam Midsole - Engineered to maintain durability at softer densities, providing better flexibility, comfort, and platform adaptability ideal for natural running.
- Ortholite X-40 Sockliner - This premium sockliner features higher rebound properties while providing excellent moisture management and a high-level of breathability (Ortholite is a registered trademark of ATP Manufacturing LLC.)
ASICS Women's Gel-Venture 7 (D) Shoes, 9W, Black/Silver
- The assured support, comfort, and response of the GEL-Venture® 7 running shoe will give you the edge you want on every run!
- Predecessor: GEL-Venture 6.
- Support Type: Neutral to underpronation (supination).
- Cushioning: Lightweight, flexible response.
- Surface: Trail. Differential: Not provided. Durable mesh and synthetic upper materials. Plush tongue and collar. Breathable fabric lining offers a great in-shoe feel. Removable foam insole for added underfoot support and comfort. Rearfoot GEL® cushioning system absorbs impacting shock and promotes a smoother transition to midstance. Trail-specific outsole features reversed lugs for optimal uphill and downhill traction on varied terrain. Highly durable AHAR® rubber outsole. Imported.
ASICS Women's Gel-Nimbus 21 Running Shoes, 7.5W, Blue Coast/Skylight
1 used from $73.25
- Rearfoot and Forefoot GEL Technology Cushioning System - Attenuates shock during impact and toe-off phases, and allows movement in multiple planes as the foot transitions through the gait cycle.
- I.G.S (Impact Guidance System) Technology - ASICS design philosophy that employs linked componentry to enhance the foot's natural gait from heel strike to toe-off.
- Guidance Line Midsole Technology - Vertical flex groove decouples the tooling along the line of progression for enhanced gait efficiency.
- AHAR Outsole - Acronym for ASICS High Abrasion Rubber. Placed in critical areas of the outsole for exceptional durability.
- Guidance Trusstic System Technology - This Trusstic System Technology integrates Guidance Line construction for enhanced gait efficiency while providing midfoot structural integrity.
ASICS Women's Gel-Venture 6 Running Shoe, Black/Ice Green/Orange, 8.5 M US
$54.95 in stock
- Rubber sole
- Shaft measures approximately low-top from arch
- Rearfoot GEL Cushioning System: Attenuates shock during impact phase and allows for a smooth transition to midstance.
New Balance Women's 1500 V6 Running Shoe, Guava/Peony, 5.5 W US
$53.18 in stock
- Cushioned, Lightweight Running Shoes: These running shoes feature REVlite in the midsole which delivers incredibly lightweight cushioning, and a small medial post to offer support if you need it
- Modern Construction for an Outstanding Fit: The leather/mesh upper on these New Balance kids' running shoes features a stitched-down tip and foxing details to provide flexible support and durability
- Soft Underfoot Cushioning: The ABZORB midsole absorbs impact through a combination of cushioning and compression resistance, giving these kids' running shoes a comfortable feel that lasts all day
- Designed for Support and Durability: These kids' performance shoes feature a strong rubber outsole to offer long-lasting durability, built to stand up to daily use and playground wear-and-tear
- Available in a Range of Colors: From neutral tones to bold hues, these cushioned running shoes for kids are available in a range of shades to suit the style and color preferences of your little one
Brooks Ghost 13 Black/Blackened Pear/White 9 D - Wide
- THIS SHOE IS FOR: The Ghost 13 is for runners looking for a reliable shoe that's soft and smooth. The Ghost 13 offers improved transitions for zero distractions so you can focus more on what matters most: your run.
- SUPPORT AND CUSHION: The neutral support type provideds high energizing cushioning. Ideal for road running, cross training, the gym or wherever you might want to take them! Predecessor: Ghost 12
- BALANCED, SOFT CUSHIONING: BioMoGo DNA and DNA LOFT cushioning work together to provide a just-right softness underfoot without losing responsiveness and durability - yet it feels lighter than ever.
- SMOOTH, STABLE RIDE: No matter how your foot lands, our Segmented Crash Pad - an integrated system of shock absorbers - will cushion every step and stride for smooth heel-to-toe transitions.
- SOFT, SECURE, FIT: The newly engineered mesh and 3D Fit Print practically disappears on your foot with strategically placed stretch and structure.
Brooks Women's Adrenaline GTS 20, White/Gold, 8 Medium
$106.21 in stock
- THIS SHOE IS FOR: Runners who need a perfect blend of support, cushion, flexibility, and reliability. The modernized, streamlined design satisfies runners who crave a low-profile look.
- SUPPORT AND CUSHION: Provides just the right amount of stability and support, great for overpronation while providing high energizing cushioning. Ideal for road running, cross training, the gym or wherever you might want to take them! Predecessor: Adrenaline GTS 19
- BALANCED, SOFT CUSHIONING: The DNA LOFT Crash Pad cushions each footfall and works with BioMoGo DNA to adapt to your every stride.
- MODERNIZED FIT: A new streamlined, engineered mesh upper with 3D Fit Print offers the structure and proven fit the Adrenaline is known for-without excess bulk.
- GUIDERAILS HOLISTIC SUPPORT SYSTEM: We've shifted our focus beyond the feet to the most injury-prone part of a runner’s body: the knees. GuideRails keep you moving comfortably by keeping excess movement in check.