If you’ve ever been told you have flat feet or high arches, you may be overpronating or supinating, but how can you tell the difference?
These foot mechanics affect how your foot moves when you walk or run and can play a role in foot, knee, hip and back pain.
We spoke with Joseph Dobrusin, DPM, a podiatrist with Banner Health, about how to identify these patterns and what to do about them.
What is pronation?
Pronation is the natural way your foot rolls inward as you walk or run. A normal gait includes a slight inward and outward motion that helps absorb shock and keep you balanced.
“Your gait cycle includes heel contact, midstance and push-off phases that help move your body forward,” Dobrusin said.
Overpronation vs. supination: what’s the difference?
- Overpronation: Your foot rolls too far inward
- Supination (underpronation): Your foot rolls too far outward
Both can place extra stress on your body over time.
What are the signs of overpronation?
Overpronation is often associated with flat feet.
Signs include:
- Your arch collapses inward when you walk
- You push off mostly from your big toe
- Your shoes wear down more on the inside
“Putting more weight on the inside of the foot can lead to instability and strain,” Dobrusin said.
What are the signs of supination?
Supination is more common in people with high arches.
Signs include:
- Your weight stays on the outer edge of your foot
- You push off from the outside of your foot
- Your shoes wear down more on the outer edge
“We often see this in patients with high arches,” Dobrusin said.
What problems can these cause?
Both overpronation and supination can increase your risk of injury.
They may lead to:
- Plantar fasciitis
- Shin splints
- Ankle sprains
- Knee pain
- Hip or back pain
How can you tell which one you have?
The most accurate way is to see a podiatrist or specialist trained in biomechanics.
“Someone skilled in biomechanics can evaluate your stride and determine what’s causing your symptoms,” Dobrusin said.
You can also try a simple at-home test:
The wet foot test
- Wet your feet and step on a flat surface
- A full footprint suggests overpronation
- A narrow footprint suggests supination
What shoes are best for overpronation or supination?
Wearing the right shoes can help reduce strain and prevent injury.
For overpronation:
Look for motion-control shoes with strong arch support
For supination:
Look for cushioned, flexible shoes with shock absorption
If symptoms persist, orthotics may be recommended.
When should you see a doctor?
You should see a provider if you have:
- Ongoing foot, ankle or leg pain
- Trouble walking or running
- Recurrent injuries
A specialist can recommend treatments tailored to your gait.
Frequently asked questions about pronation
Is overpronation bad?
It can increase your risk of injury if not properly supported.
Is supination worse than overpronation?
Neither is necessarily worse, but both can lead to problems if untreated.
Can shoes fix pronation?
Supportive shoes can help, but some people may need orthotics.
Can pronation be corrected?
It can often be managed with footwear, exercises or inserts.
The bottom line
Overpronation and supination are common gait patterns that can affect how your body moves and feels. Identifying your pattern and choosing the right support can help prevent pain and injury.
If you’re experiencing ongoing discomfort, a Banner Health podiatrist can help you find the right solution.
