What is underpronation?

Underpronation, or supination, is a running/walking gait where the foot does not roll inward enough, causing weight to land on the outer edge and pressure to stay there instead of transferring across the foot. This often leads to increased impact, high arches, and potential injuries like shin splints, ankle sprains, or plantar fasciitis.

How do you know if you have underpronation?

The most common symptoms of underpronation are pain through the arch of the foot and ball of the foot as the muscles and ligaments in the foot (especially the arch) are strained by the abnormal gait. In some cases, under pronation can also cause back pain and knee pain.

What is the best shoe for underpronation?

7 Best Running Shoes For Underpronation in 2025

• Best overall. ASICS Novablast 5.
• Best energy return. Saucony Endorphin Elite 2.
• Best traction. ASICS Superblast 2.
• Best daily trainer. Nike Pegasus 41.
• Best for race. Nike Alphafly 3.
• Best shock absorption. Brooks Glycerin Max.
• Best budget. Adidas Questar 3.

How do you fix underpronation?

Treatment options for underpronation include:

1. Custom orthotics. Orthotics designed with extra cushioning and arch support are ideal for those with underpronation.
2. Physical therapy. Exercises and stretches that strengthen the leg and feet muscles and stretch the Achilles tendon can be helpful for those who under pronate.

What's the difference between overpronation and underpronation?

Some of the common consequences of overpronation are shin splints and big toe injuries. Checking for wear on the inside tread of your shoes can help you determine if you overpronate. Underpronation, or supination, is the opposite issue, and it causes the foot to roll outward. This is not as common as overpronation.

How to Determine your Pronation

Where do your shoes wear if you underpronate?

If you under-pronate, your foot turns toward the outside, you will have high arches and the soles of your shoes will show more wear on the outside edge. If you do not either under or over pronate you will have normal arches and the soles of your shoes will show equal wear on both the inside and outside edge.

Is walking barefoot good for underpronation?

Minimalist shoes with flexible soles allow your foot to make contact with the ground naturally, engaging the small stabilizing muscles that traditional shoes weaken over time. Start by walking barefoot on various surfaces daily to reconnect with your natural movement patterns.

Is walking barefoot bad for pronated feet?

Barefoot walking can exacerbate conditions like overpronation (flat feet) or supination (high arches), which could lead to pain, instability, and further foot problems. For these individuals, orthotics or supportive footwear is often recommended instead.

What insoles are good for underpronation?

Since most shoes don't offer enough support, you'll want to add arch support insoles that are made for high arches and have a deep heel cup. We recommended Tread Labs Ramble, Pace or Dash insoles in high or extra high arch height. If you like a firm but flexible insole, go for Ramble.

What muscles are weak if you supinate?

This can have consequences—it has been shown that high arched athletes who supinate have lower ankle muscle strength and peak torque, and experience stress fractures, knee pain, and lower-leg and foot problem as a result. Lack of flexibility in muscles of the feet and legs are known to cause supination as well.

Are skechers good for underpronation?

Underpronation happens when your foot rolls outward when landing. Excellent cushioned shoes like Skechers GOrun Razor 3 Hyper and GOrun Maxroad 4 hyper can help protect your feet against this motion.

What are signs I need supination shoes?

An easy way to tell if you're doing this regularly is if your running shoes wear out quickly and unevenly, with more breakdown on the outer side of the shoe. To check if your shoes have uneven wear, place them on a flat surface. If they tilt outward, supination is likely in play.

What problems does underpronation cause?

As your foot and ankle absorb excessive stress over time, underpronation can put you at risk for conditions such as:

• Ankle sprains.
• Heel spurs.
• Plantar fasciitis.
• Shin splints.
• Calluses or Bunions.

What vitamin are you lacking if you have plantar fasciitis?

The Vitamin B12–Plantar Fasciitis Connection

Weakened Tissues: B12 is essential for cell reproduction and repair. A deficiency can weaken tissues, including the plantar fascia, making it more susceptible to inflammation and injury.

What hurts with supination?

Supination, or underpronation, is a natural movement in walking and running that causes pain in the foot, ankle, and leg. It occurs when the foot rolls outward excessively, disrupting shock absorption. Common symptoms include outer heel pain, arch pain, ankle instability, and forefoot calluses.

What are the best sneakers for underpronation?

In this product guide:

• Best for soft cushioning: New Balance 1080V14.
• Best for supportive cushioning: Brooks Glycerin 22.
• Best for lightweight cushioning: Asics Cumulus 27.
• Best daily trainer for supinators: Asics Novablast 5.
• Best carbon-plated racer for supinators: Saucony Endorphin Pro 4.

How can I tell if I underpronate?

Simply wet your feet and walk over a flat surface—either the cement ground or a sheet of colored paper. If the impression is almost your entire whole footprint, you're an overpronater. If the impression is of just your heel, the ball of your foot and a thin line on the outside of your foot, you're an underpronator.

What is the healthiest shoe for your foot?

The best shoes for foot health offer excellent support, cushioning, and a proper fit, with podiatrists often recommending brands like HOKA, Brooks, New Balance, Vionic, and ASICS, focusing on features like shock absorption, arch support (especially if needed), and roomy toe boxes, while avoiding restrictive designs. Key features to look for include breathable materials (leather, mesh), flexible soles that bend at the ball of the foot, good heel support, and adequate depth if using orthotics.

What muscles are weak in pronated feet?

Functionally weakened or inhibited areas include the posterior tibialis, anterior tibialis, gluteus medius and gluteus maximus. Following NASM's Corrective Exercise Continuum programming strategy can help address these muscle imbalances that may be contributing to the distortion pattern (5).

Why do Koreans walk barefoot?

Introduction. Barefoot walking is currently a craze in South Korean communities. When walking barefoot on the ground, direct contact with the earth's surface occurs. It has been rumored that this grounding can cure various human diseases.