Do I overpronate or supinate
Do I overpronate or supinate

The foot’s normal biomechanics absorb and direct the occurring throughout the gait, whereas the foot is flexible (pronation) and rigid (supination) during different phases of the gait cycle.

As the foot is loaded, eversion of the subtalar joint, dorsiflexion of the ankle, and abduction of the forefoot occur.

Pronation should not occur past the latter stages of midstance, as the regular foot should then supinate in preparation for toe-off.

Are you a pronator or a supinator?

So the question is, Do I overpronate or supinate?


Pronation is a natural motion of your foot during walking and running. Your feet, while walking, can show stages of neutral pronation overpronation or supination – under pronation.

The stress of overpronation or supination can cause a lot of pain and injuries.

Shoes for foot conditions, motion control shoes, and insoles will help for overpronation, while flexible and cushioned shoes will be better for people with supination.

Do I overpronate or supinate?


Overpronation is a condition when ankles roll too far downward and inward, which you make.

Ankles continue to roll when the toes should be starting to push off the ground.

This movement’s result is pressure on the big and second toe making all the effort of the push-off, and the foot twists more with each step you take.

Overpronation is common when people have flat feet, but not everybody with flat feet has overpronation.

Pressure on the big and second toe leads to strain on them, making the foot unstable.

Excessive rotation of the foot leads to rotation of the tibia in the lower part of the leg, and results are pain, shin splints, and knee pain.

Overpronation condition leads to excessive strain in the posterior area of the tibialis tendon, shin splints, and dysfunction in the older adult generation.

Overpronation shoes with motion control designed soles and fixation insoles will correct foot movement in the shoe and get your overpronation under control.


Supination or underpronation is a foot condition when a rolling motion goes to the foot’s outer edge during walking.

The foot’s natural movement is to supinate while taking an off-toe moment from your stride as the heel goes first of the ground to provide leverage to help roll off toes. When in the supination stage, the foot does not pronate enough at the toe-off stage.

All of the pressure in this kind of movement is on the foot’s outer edge and the rest of the toes and adding an extra dose of the foot’s stress.

People with high and rigid arches more often have supination because they don’t flatten enough during movement.

Underpronation or supination can cause ankle injuries, iliotibial band syndrome, Achilles tendonitis, or plantar fasciitis.

Supinator places an extra dose of pressure on the outer sections of the foot and stresses fractures on the large bones in the middle part of your foot connected to the two toes, pinky toe, and the toe next to him.

When you have supination, your small toes do all the work in the push-off phase while walking or running.

Extra layered cushioned shoes with flexible soles and support will help with the supination, underpronation condition of the foot.

Diagnose your gait condition – Do I overpronate or supinate?

Shoe soles pattern

To answer “Do I overpronate or supinate,” Take your walking or running shoes and look at the soles of them. Overpronation will appear in more wear on parts on the inner side of the heel and forefoot.

Supination will be seen in more worn-off outside parts of the shoes.

The shoes’ tilt – take your walking or running shoes that you are wearing every day for a few months. Put your shoes on the flat surface, table, or floor and have the heels facing you.

When the heel tilts on the inwards and the heel’s inner part will be more worn off, that is a sign of overpronation. If your shoes’ heels are tilted to the outer side, that is a sign of the foot’s supination condition.

Specification – shoes for overpronation – stable mild shoes with motion control or custom orthotics for severe conditions.

Specification – shoes for supination – neutral and flexible shoes with extra layered cushioning or custom orthotics for severe conditions.

Do I overpronate or supinate?

Read Next – Shoes with Best Motion Control for Walking and Running

Shoes for overpronators

Motion-control shoes will help correct the posture of your gait and the whole leg.

This type of shoes for foot condition has increased the medial support and have much stiffer construction to guide the foot and put them into pronation position.

Those shoes are heavier and more rigid than most neutral sports shoes.

Shoes for supinators

Neutral shoes are the best choice for people with a supination diagnosis. Extra cushioned shoes for supination can absorb much more outside impacts on the leg than other shoes.

Flexible shoes are a perfect fit for the supination foot condition.

Those shoes will allow more significant movement and higher motion. Extra cushioning is part of the boots for the supinators.

Read Next – Running Shoes for Supination Condition Features

Conclusion – Do I overpronate or supinate?

Both overpronation and supinators can add an extra workout to the routine that will help with their overpronation or supination condition, depending on what they have. Supinators can add stretching to their routine.

Regularly stretching will help alleviate tension that can cause extra pain in your foot, legs, and whole-body posture.

Overpronators can do the demi plie with the turnout from the hips, roll the feet while standing to the outside part of the feet and seated calf stretch, sit down and put your legs in front of you and have them flexed, hinge forward at the waist and reach out for your toes.

We hope that you have found your answer to “Do I overpronate or supinate.”

Read Next – Best running shoes for neutral arches and supination

How To Tell If Your Feet are Pronated Or Supinated

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Mick Urlich
Hi, I'm Mick Urlich and I'm the owner of I'm an avid runner, and I'm passionate about helping others find the perfect pair of running shoes for their needs. I've been running for over 10 years and have tried dozens of different running shoes. I know what features make a good running shoe and I'm here to share my knowledge with you. My website offers reviews, guides, and tips to help you find the best running shoes for supination and other running styles. So if you're looking for the perfect pair of running shoes, look no further than