Are You a Supinator? Why Finding the Right Shoes and Insoles Can Be a Challenge

Supination – ever heard of it? Most people haven’t, and surprisingly, even many medical practitioners and shoe manufacturers overlook it. Why? Because it’s less common than overpronation, affecting about 10% of the population, and it can be harder to identify. But if you’re among those affected, supination can lead to significant pain and injury—and finding the right footwear or insoles to address it can be surprisingly difficult.

What Is Supination?
Supination occurs when your foot rolls outward—or fails to roll inward—during walking or running. Normally, a small degree of foot pronation (an inward roll) upon ground contact is essential for shock absorption and adapting to uneven surfaces. In contrast, a supinated foot remains more rigid, which not only reduces its ability to absorb shock, but also creates instability as the foot lands. While the exact location and degree of effect can vary, this altered movement pattern can place additional stress on the entire lower extremity, possibly even extending to the back. Over time, this combination of rigidity, lack of shock absorption, and lateral instability may contribute to various injuries and other conditions.
Conditions That Can Be Caused or Worsened by Supination
Supination can contribute to a range of painful conditions and injuries, including:
● Ankle sprains
● Knee pain
● Hip arthritis
● Trochanteric bursitis
● Iliotibial band syndrome (ITBS)
● Low back pain
● Peroneal tendinitis
● Chronic injuries
Why Finding the Right Shoes Is So Hard for Supinators
Unlike overpronation, which is widely recognized by shoe manufacturers, supination often gets overlooked in the design of running and walking shoes. Most shoes are built to correct overpronation with stability features, such as firmer midsoles on the inner side. These features are not helpful for supinators and may even worsen the problem by increasing the outward rolling of the foot.

While there are neutral running shoes that may work better for supinators, the right shoe can be hard to find and often require expert guidance from a practitioner trained in biomechanics. If you are a supinator, a professional can help you identify shoes that offer:
● The right amount of support to prevent your ankle from rolling out
● Extra cushioning to absorb shock (especially in the heel and forefoot)
● The ideal flexibility to maintain proper foot mechanics
The Problem with Off-the-Shelf Insoles
For those attempting to address supination with over-the-counter insoles, the options are limited. Most prefabricated insoles are designed for overpronators, adding arch support or features that shift weight outward—exactly the opposite of what supinators need. These insoles can actually worsen the issue by pushing the foot further outward.
Unfortunately, there are no effective off-the-shelf insoles specifically designed for supinators. This often leads to frustration when shopping online or at a shoe store. As a result, custom orthotics often become the best solution for effectively addressing supination.
How Custom Orthotics Can Help Supinators
Custom orthotics are uniquely effective because they are tailored to your specific biomechanics and needs. For those with supination, custom orthotics can provide:
● Lateral support to prevent excessive outward rolling of the foot during walking or running
● Shock absorption with cushioned materials that reduce impact forces on the feet and legs
● Pressure redistribution to ensure even weight distribution across the foot
● Improved alignment, helping alleviate pain in the knees, hips, and lower back caused by improper foot mechanics
Unlike off-the-shelf options, custom orthotics address the root cause of supination by restoring proper biomechanics from the ground up.
Why Professional Guidance Matters
Supination is more complex than simply choosing a “neutral” shoe or insole. Working with a practitioner trained in biomechanics is essential. A professional evaluation ensures:
● Accurate identification of supination severity and its impact on your gait
● Precise prescription variables for custom orthotics tailored to your unique needs
● Expert guidance on selecting appropriate footwear that complements your orthotic solution
The image below shows an example of someone who supinates and how their feet and ankles roll outward, making them unstable and placing strain on the muscles and tendons on the outside of their feet and legs.
If you’ve struggled to find shoes or insoles that work for you—or if you suspect your walking pattern may be contributing to pain—schedule a biomechanical evaluation today. Together, we’ll create a personalized plan using custom orthotics and footwear recommendations to help you get back on track and moving comfortably again!