The Best Shoes for Supination: Your One Stop Shopping Guide
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The Best Shoes for Supination: Your One Stop Shopping Guide
If you struggle with supination, you’re probably already aware of how many problems it can cause. If not, that’s what we’re here for! Ahead, we’ll take a look at what supination (and over supination) is, why it occurs, what kind of physical issues and possible injuries it may cause, and how best to fight this potentially problematic foot condition.
If you’re a supinator, guess what? It’s time to invest in top-quality shoes with the right arch support for supination. That is, if you haven’t already! You’d be surprised at the selection of quality footwear, orthotics, insoles, and more that can be used to battle and prevent this oft-painful issue.
Keep reading for your one stop shopping guide to finding the best shoes for supination.
Supination, also known as underpronation, occurs when weight is placed on the outside of the foot while in the midst of a stride. It’s actually a normal part of the gait cycle, or the movement of a foot through each step. In other words, both supination and pronation, its opposite, refer to the foot’s natural movement while walking, running, or hiking. It’s when either of these anatomical movements become excessive that we run into problems — literally!
Those with excessive supination tend not to roll their foot in enough while in motion. (Interestingly enough, oversupination can also occur in the forearms.) Healthline tells us that “in a normal stride, your foot should roll inward a bit (pronate) so that your weight is on the ball of your foot. Then you push off the big toe. If you supinate, most of your weight falls on the outside of your foot and you push off from your outer toes instead.”
As you can imagine, oversupination and overpronation alike can put too much stress on the feet and other parts of the legs, and even serve to cause misalignment of the entire body, which in turn might lead to a whole host of other issues.
So, what’s the difference between supination and pronation, you ask? In faction, pronation is the opposite condition — it occurs when your foot rolls inward as you walk or run, and it comes with its own set of problems. Overpronation is a much more common issue than supination, so those who are prone to the latter should definitely be aware of this while shoe shopping! (More on that below.)
Supination can be caused by a number of factors. One proposed reason? Genetics. Supination can be an inherited issue that affects the structure of the foot. It can also be caused by old injuries, strain or trauma to the ankles, too much exercise, too little exercise, and wearing unsupportive shoes, among others. That’s why it’s so important to wear shoes with the right arch support for supination — and to lead a healthy, active lifestyle, of course.
No matter what it’s caused by, though, the pain, soreness, and potential for injury supination may cause to the supinator cannot be disputed. According to Medical News Today, “excessive supination (underpronation) and excessive pronation (overpronation) can cause problems with the body’s alignment and lead to pain in the feet, knees, hips, and back.”
Over time, excessive supination can also lead to issues and even injury in the ankles, since it causes them to roll outward. It can also lead to bad posture, soreness, and pain, as mentioned above.
As if these issues weren’t bad enough, Dr. Axe states that more of the “aches and pains associated with supination abnormalities include . . . developing hammertoes (clawed toes), Achilles tendinitis, running injuries like plantar fasciitis, shin splints, iliotibial syndrome affecting the knees, along with general instability and weakness.”
Hammertoes? Tendinitis? No thanks! We feel the same way about plantar fasciitis, which is a common — and rather painful — inflammation of the plantar fascia, or the thick band of tissue that runs across the bottom of your foot, connecting the heel of your foot to your toes. (Read more about plantar fasciitis here.)
Shin splints refer to pain that occurs along the inner edge of the shinbone, between the knee and ankle. This is the region of the lower leg that is known as the tibia. Iliotibial syndrome (also called ITBS) is one of the leading causes of knee pain for runners.
To break it down for you, the iliotibial band is the thick band of fascia, or connective tissue, that runs along the outer edge of the leg and knee. It’s called “runner’s knee” for good reason!
So, how can we fight the good fight against supination abnormalities and, in the process, prevent far more serious conditions and injuries? You’re about to find out.
The best way to prevent oversupination is to protect your feet with supportive shoes and, in some cases, orthotic insoles. But of course, we’re not doctors — so if you think you’ve already got supination, we’d recommend seeing your podiatrist for a thorough gait analysis.
Once you’ve determined you oversupinate, it’s all about choosing the right shoes for your running gait and foot type. In order to make an informed decision when shoe shopping, it’s a good idea to have your feet measured beforehand.
Remember, the length of your foot is only one part of a fitting! It’s important to know the width and depth of your foot as well, so you can find shoes with the right fit as well as proper support for any issues you may have.
You should also be sure to stretch regularly, especially before workouts and grueling physical activity. Doing exercises that strengthen and condition the lower leg muscles is important, too. Flexibility is key in keeping your muscles and tendons supple and healthy!
Check out the video below for some great calf strengthening and flexibility exercises.
Since over-supinating generally means you run on the outer edges of your feet, it’s important to invest in shoes with the right arch support for this condition.
Those with high arches usually underpronate. In fact, high, inflexible arches and supination very much go together. This means supinators should look for a neutral-cushioned shoe in order to live their best lives while walking, running, jumping, and engaging in other physical activities! (You can read about the different arch types here.)
Pro tip: Supinators should avoid motion control shoes, which actually work best for those with the opposition condition — overpronation.
Good news for those who love a good sandal or flip-flop — they, too, can offer the right kind of support, even for those who supinate. The best sandals for underpronation feature an extra-cushioned footbed that can:
Still with us? Good. Keep reading for the best shoes, including sandals, that feature proper arch support for underpronation, ahead.
Brooks Women’s Ghost 11
With medium to high arch support and a removable foam insole that provides plenty of cushioning and support for the underfoot, the Brooks Women’s Ghost 11 is no ordinary running shoe. This lightweight and durable sneaker even features a segmented crash pad that will offer full support no matter how you land on your foot — or what kind of terrain you’re trekking through!
Plus, it comes in a range of colors, from black to vivid color combinations like white, pink, and black — so that you can walk, run, and hike in both style and comfort.
You can purchase the Brooks Women’s Ghost 11 here.
The Samara Walking Sandal for Women
Yes, even sandals can offer excellent arch support — whether you’re dealing with supination and fallen arches, or other issues.
For supinators, that’s where the Samara sandal from Viakix comes in. This little baby offers a comfortable, customized fit, with stretchy elastic webbing that can adjust to and accommodate your foot size, as well as a cushioned, ergonomic EVA foam midsole with excellent arch support. Guess what else? These sandles are lightweight and dry quickly, which means you can take them on all sorts of adventures and even a vacation or two.
With durable webbing and a rugged rubber outsole, the Samara women’s sandal with arch support is the perfect pick for supinators who want to lead their lives on the go, regardless of their condition!
Purchase the Viakix Samara Sandal directly here.
Nike Women’s Air Zoom Vomero 13 Running Shoe
This sleek and stylish sneaker is an excellent pick for those who struggle with oversupination, but don’t want to let it get in the way of their enjoying outdoor activities! It features a durable rubber sole and outer sole, flywire cables that wrap around the midfoot for customizable protection, and a foam midsole with plush cushioning. Plenty of traction here!
Choose from a selection of colors, ranging from grey to black and white and even a beautiful combination of teal, white, and silver.
You can purchase the Nike Women’s Air Zoom Vomero 13 Running Shoe here.
New Balance Women’s Fresh Foam 1080v8 Running Shoe
Ready for a game-changer? The Women’s Fresh Foam 1080v8 Running Shoe from New Balance is great for those with supination, high arches, neuromas, plantar fasciitis, and more. It comes with a blown rubber outsole, engineered mesh, plenty of cushioning, and extra room in the toe box!
According to reviews, this model prevents a whole range of issues, including lower back problems. This sneaker is a great pick even for those just getting back into the running grind after suffering from knee injuries.
You can purchase the New Balance Women’s Fresh Foam 1080v8 Running Shoe here.
Vionic Women’s Rest Amber Backstrap Sandal
These walking sandals feature concealed arch support, so that you’ll thrive all day long in comfort and style. With a microfiber-wrapped EVA footbed, adjustable hook-and-loop closure for optimal customization, and a durable rubber outsole, this stylish slingback sandal is just as comfortable as it is chic.
Even better? The Vionic brand is stamped with the APMA (American Podiatric Medical Association) Seal of Acceptance, in case you needed more convincing. Plus, it comes in 9 different shades, so you can happily purchase more than one. We’re partial to the Gold Cork, ourselves!
You can purchase the Vionic Women’s Rest Amber Backstrap Sandal directly here.
ASICS Gel-Nimbus 20 Women’s Running Shoe
The ASICS Gel-Nimbus 20 is aptly named, as it’s like running on a literal cloud! It’s got rubber soles, discreetly placed eyelet construction that helps to disperse lace tension, and a special technology cushioning system that attenuates shock during impact for both the forefoot and rearfoot.
Basically, this means it’s a smooth and shock-absorbing shoe that allows the perfect amount of supported movement as the foot shifts throughout the gait cycle. For those with supination and high arches, it’s best to purchase the Dynaflyte 3 fit.
You can purchase the ASICS Gel-Nimbus 20 Women’s Running Shoe here.
Viakix Napali Sandal
The Napali Sandal from Viakix is a gloriously comfortable orthotic walking sandal that features a thick, ergonomic EVA foam midsole. This foam midsole provides more cushioning and thus, less stress on the joints, as well as being equipped with an arch stabilizer. It absorbs the shocks to ensure your arches are supported during the critical time when they make impact with the ground. Necessary!
The ergonomically designed insole provides contoured arch support, essentially acting as a cradle for your feet, while the heel cup provides stability and foot alignment. Plus, this women’s hiking sandal has a rugged rubber outsole that promotes durability and lasting traction.
Sold? Us, too.
You can purchase the Napali Sandal from Viakix here.
Brooks Women’s Glycerin 15
Steady ride? Check. Cushioned footbed? Check. Lightweight and streamlined fit and feel? Check, check, and check! The Brooks Women’s Glycerin 15 offers plush transition zones and Super DNA cushioning, with improved flexibility and the ability to move and expand your stride.
This sneaker is an excellent choice for high arches and supination, with reviewers gushing that it’s “comfortable and perfect for underpronators.” If it’s good enough for picky Amazon reviewers, it’s good enough for us!
You can purchase the Brooks Women’s Glycerin 15 here.
Saucony Triumph ISO 5 Women
Talk about a badass sneaker! The Saucony Triumph ISO 5 features an engineered jacquard, breathable mesh upper, with a contoured, well-fitting footbed. This neutral running shoe is known to be ideal for supinators.
It comes in blue, blue and navy, or white, purple, and citron. We’ll take the latter for a running shoe that provides as much cool factor as it does comfort.
You can purchase the Saucony Triumph ISO 5 here.
Under Armour Women’s Marbella VI Thong Sneaker
“Thong sneaker”? Count us in! The Under Armour Women’s Marbella VI features a performance synthetic strap with soft foam lining for a comfy fit, and a footbed built with not one, but two layers of memory foam! Lightweight contours provide more cushioning, while a sculpted EVA footsole provides traction, making this pretty much the most supportive flip-flop ever.
Coming in a range of 10 different color options, the Marbella exceeds expectations.
You can purchase the Under Armour Women’s Marbella VI Thong Sneaker here.
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