Foot Health 101: Do You Pronate or Supinate?

Your feet are the foundation of your body—literally. The way they move when you walk or run can significantly impact your comfort, performance, and even your long-term joint health. Two common movement patterns are pronation and supination. But what do these terms mean, and how can you tell which one applies to you? Let’s break it down.

Understanding Pronation

Pronation is when the foot rolls inward as you step. This movement helps absorb shock. However, overpronation—when the foot rolls in too much—can lead to problems like shin splints, plantar fasciitis, or knee pain.

Signs of Pronation

Here are some common signs of pronation:

• Low arches (or arches that “disappear” when you stand)

• Ankles that roll inward

• Extra wear on the inside edge of your shoes

  
  

Understanding Supination

Supination (sometimes called “underpronation”) is the opposite—when your foot rolls outward as you step. While a small amount of supination is natural, excessive supination can reduce shock absorption and put stress on the ankles and knees.

Signs of Supination

Common signs of supination include:

• High arches

• Ankles that tilt outward

• Extra wear on the outside edge of your shoes

  
  

Simple Ways to Check at Home

Each foot can be different, so it’s worth checking both! Here are some simple tests you can do at home:

1. The Walk Test

Take off your shoes (and maybe socks). Walk away from a mirror or have someone watch from behind. Notice whether your heels roll inward (pronation) or outward (supination).

2. The Arch Test

Compare your arches sitting vs. standing. If your arch flattens or disappears when you stand, you likely pronate. If it stays high, you may supinate.

3. Shoe Wear Pattern

Look at the bottoms of your current shoes:

• Inside edges worn down = pronation

• Outside edges worn down = supination

  
  

4. The Squat Test

• Stand with feet hip-width apart, pointing straight ahead.

• Bend your knees as if starting a squat (no need to go all the way down).

• Do your knees/ankles tilt inward? → Pronation

• Do they tilt outward? → Supination

• Still unsure? Place a small piece of paper on the floor between your foot and knee. As you squat, watch the gap change—closing suggests pronation, widening suggests supination.

  
  

Why It Matters

Knowing whether you pronate or supinate helps you choose the right footwear and support.

Footwear Recommendations

• Pronation: Look for shoes with extra stability and motion control, or consider orthotic inserts.

• Supination: Seek shoes with extra cushioning and flexibility to improve shock absorption.

  
  

A proper fit can reduce fatigue, prevent injuries, and keep you moving comfortably—whether you’re walking the dog, standing all day, or running your next 5K.

Expert Help Is Available

Not sure what you’re seeing? Stop by one of our stores—we’re trained to evaluate foot movement and help you find the best footwear for your unique gait. Your feet (and your joints!) will thank you.

Conclusion

Understanding your foot movement is crucial for your overall comfort and health. By identifying whether you pronate or supinate, you can make informed choices about your footwear. This knowledge can enhance your daily activities and keep you feeling great on your feet.

If you need assistance, remember that we're here to help. Our expert team is ready to guide you in finding the perfect fit. Your journey to comfort starts with the right shoes!

Mike Nielsen, our Certified Orthotist, is evaluating a customer's feet. Mike is checking the tightness of the customer's foot muscles and tendons, then will watch how the foot is aligned while walking, will recommend appropriate footwear, and finally explore other devices needed to keep the feet aligned and pain free.