If you feel stabbing pains in your heel or the bottom of your feet or ankle pain when you walk, there is a high likelihood that your supinate. This happens because your foot rolls outwards when you run. Supination or overpronation isn’t a big deal if you’re not a runner.
But if you avidly run for too long with the wrong shoe on, you can end up injuring your foot. Here we have collected best running shoes for supination that has enough support, comfort, and cushion to aid your running style.
Supination: Symptoms and How to Fix Them
Supination, otherwise also known as underpronation, is a condition affecting your feet and your gait. To put it plainly, supinated feet do not flatten out properly upon reaching the ground owing to their high arch.
The improper alignment of the feet can be genetic or caused by prior injuries and sprains, bad posture and weakened muscles, worn-out footwear, etc.
The condition can lead to a number of complications to your health. That particularly applies if you’re a runner putting additional stress on your feet through exercise.
So it’s important to be aware not only of the causes and symptoms but also of the issues that can stem from supination. Even more so, you should learn how to prevent its detrimental effects.
What to know Before for Buying Running Shoes for Supination
The most obvious way to determine whether you’re suffering from supination is to analyze the condition of your shoes. According to Steven Weinfeld, M. D., chief of Foot and Ankle Surgery at the Mount Sinai Hospital in New York City, supination manifests in the outer parts of your feet touching the ground first while you’re walking or running.
Consequently, the wear and tear will be greater on the outside of the soles of your shoes due to the repetitive stress on that point of impact.
The Cause and Effect
While poor alignment of your feet can cause your shoes to wear out unequally, the uneven footwear can exacerbate the condition. Namely, the run-down soles of your shoes fail to soften the pressure upon landing and, in turn, affect your bearing.
Do You Feel Tight?
Oftentimes the high arch of the feet causes the chronic feeling of tightness in your calf muscles and tendons. Specifically, the strain on the outside of your feet is compensated by the contraction of the calf muscles. The tightness, in turn, can also cause your feet to supinate.
If you’re a runner then you’ve most certainly experienced lower leg pain, often referred to as shin splints. For those suffering from supination, shin splints can be even more severe. To be exact, the disproportionate strain on the outside of their feet can ultimately lead to pain below the knees and on the front outside part of the leg due to the trauma on the connective tissue surrounding the tibia.
Stabbing Foot Pain
Another symptom to pay attention to is the recurring sharp pain in the middle of your feet. Namely, the unnatural construction of supinated feet results in additional strain on the ligament that connects the heel bone to toes. The condition is also known as plantar fasciitis and is common in runners.
As already mentioned, there are a number of issues that can stem from untreated supination. As if the chronic foot and leg pain aren’t enough, right?
The additional stress on the outer side of their feet renders runners suffering from supination highly susceptible to stress fractures on foot bones. In the main, that is due to the fact that the alignment of supinated feet focuses the power of impact upon landing mostly on the two bones connected to the fourth toe and the pinky toe. The former is also known as the fourth metatarsal, while the latter is fifth metatarsal.
On top of it all, runners with high foot arches are more prone to stress fractures to their fibulas. Just like shin splints, the injury is caused due to excessive stress or trauma on the outer lower side of the legs. However, a fibula fracture is by far more serious injury than sore tissue around the tibia.
According to Marci Goolsby, M.D., a fibula fracture is not a common injury, but people suffering from supination are more disposed to it. Ms. Goolsby works at the Women’s Sports Medicine Center as a primary care sports medicine physician.
How to Alleviate the Symptoms?
Just like with any other condition, there are measures you can take to lessen the harmful effects of supination. However, you should most certainly do that after being examined by a medical professional. A physical therapist or a podiatrist should examine your feet and reach a diagnosis.
Only a doctor can confirm with certainty if you’re suffering from supination. Moreover, a doctor can assess the degree and the type of supination you’re suffering from.
Are You the Flexible One?
There are two types of supination, depending on the severity of the condition. Namely, where genetic predisposition is the cause of the defect, the feet are more flexible. In such cases, the condition is easily treatable, particularly in its early stages.
However, with time, the flexibility of your feet dissipates, and they become more rigid. As you age, your bones get arthritic, which worsens the condition and makes it difficult to correct.
Work on Your Strength
Surely you will agree that keeping your body in shape is the key to your health. Working on your muscular strength not only helps you avoid injuries but also alleviates existing ailments.
So exercise your pain away. Given that the issue lies with your legs and your feet, those are the areas you should focus on. Furthermore, pay special attention to hip, ankle and kinetic chain exercises, because they will improve your posture and overall stability.
Pick the Right Shoes
Everyone has that one pair of shoes they never want to throw away. Still, if you’re suffering from supination, you will want to invest in a new pair, considering all of the things mentioned above. Nowadays, all you need to do is visit a specialty running store for some advice on good footwear that meets your needs.
Although they will not do much to correct the condition, supination-friendly orthotics will provide support to your feet. The inserts work as a comfortable cushioning for your foot and can be custom made.
Don’t Underestimate the Importance of Stretching
In the end, remember how you do your stretching before and after a workout without exception? If you have supinated feet, spending extra time to stretch your ankles, calves, and shins is a must. As a result, it will relieve tension in the affected areas.
Reviews of the Best Running Shoes for Supination
|Shoe Name||Men's Running Shoe||Women's Running-Shoe|
|ASICS Gel-Venture 6 MX|
|Brooks Ghost 11|
|HOKA ONE ONE Clifton|
|Salomon Speedcross 4|
ASICS Gel-Venture 6 MX
Great for runs on the trail, the Asics Gel 6 is designed to keep your feet breathing and as comfortable as possible. ASICS Gel-Venture 6 MX is considered one of the best running shoes for supination. The upper features mesh with synthetic overlays on top to provide structural integrity.
Great flexibility is a factor common to all Asics shoes which a lot of trail-running shoe neglect. The midsole is thick with a rearfoot GEL cushioning to give impact protection and a smooth transition. Down on the bottom, there is a trail-specific outsole made of AHAR (Asics High Abrasion rubber) that enhances the durability of the shoe. The multi-directional lugs ensure that your feet are steady both uphill and downhill in the midst of rocky terrain.
While this shoe offers a moderate level of stability, if you overpronate this shoe you may find this comfortable. What seals the deal for many runners is the affordable prices that are much lesser than most neutral trail running shoe. With the number of features that this shoe has, the price seems like a bargain.
- True to Size
- AHAR outsole with multidirectional lugs for great traction
- Flexible and breathable upper that wraps around the foot
Slightly on the heavier side of trail running shoes
Brooks Ghost 11
The upper keeps things simple with an engineered mesh and minimal design. It features fewer overlays which give the shoe a nice and modern look. Ghost 11 is a top pick for the best running shoes for supination. The best part of the upper is its interior feel- the Ghost has a nice ‘slip-in’ feel without harsh seams.
The midsole brings back the BIOMOGO DNA technology which has a balanced feel of comfort and with slight responsiveness to it. Added to this, they have introduced DNA Loft technology which runs from the midfoot to the heel and is supposed to bring soft and durable cushioning.
This addition is noticeable in casual paces and the cushioning was bracing the impact just enough to prevent the feet from feeling beat up. While picking up the pace, the LOFT wasn’t as noticeable
The outsole is basic and has no frills with rubber covering up most of the shoe aiming to improve shock absorption and increasing durability. Overall, it has a supportive feel for a neutral shoe. It has a slight flex in the forefoot which is enough to not interfere with your natural stride.
Many runners commented that they wanted a smoother transition. The 12mm drop feels noticeable, it does not make the run difficult but many runners will definitely feel the drop. The traction on roads and grass feel fine and a light trail would also work. Anyone who liked the previous version will definitely enjoy this one.
- Very comfortable and supportive fit
- A good balanced all-around shoe
- Fits true to size
- Visually attractive and available in many colorways
- Deep treads in the outsole provide good traction
- Noticeable high drop
- The transition from the LOFT to the BIO MOGO DNA could have been smoother
HOKA ONE ONE Clifton
A legendary daily trainer with a cult following, the HOKA One One has been a go-to training option for runners seeking a high-level of cushioning in a lightweight package and is among the best running shoes for supination issues. We can see similarities to its predecessor while also offering updates to improve comfort and fit.
The shoe continues to offer a full-length EVA midsole along with a smooth Rocker geometry you would expect from a Clifton. The outsole maintains a fairly exposed design with rubber in the forefoot and heel designed to increase durability. It also features a lycra inner that is standard for most HOKA shoes which is soft and springy.
The upper mesh is definitely softer than version that allows air to circulate thus keeping the shoe breathable. This shoe is great for those who talk a lot, lands on their heel or those who walk with a heel to toe rocking motion as what sets the shoe apart is the meta rocker platform that Hoka puts into it.
- Light & Breathable Upper
- Responsive midsole that is fast enough for tempo day runs, maybe even a race day for a half-marathon
- A balance of softness and responsiveness
- Exposed EVA with strategic rubber in the forefoot and heel offers enough durability to last 500-1000 miles
- Need to size up for wider feet as the toe box is narrow
- Not a minimal shoe for long-distance running and does not offer a close-to-the-ground feel
There is something special about the Ultraboost that drives fans into a frenzy 6 years after the launch. It is a modern runner that has a simplistic design with a one-piece prime knit upper, 3-striped cage and boost midsole and a continental rubber outsole. Since the upper is basically one-piece, the shoe fits like a sock.
The outsole uses the data stretch wrap continental rubber and on the road and normal surfaces, this shoe has a pretty good grip. Since continental makes tires, it is not too out of reach to say that it provides good traction to the shoe.
The continental rubber has 3.5 mm lugs that provide secure and firm traction. The only structure on this shoe is the external heel support that allows support without causing Achilles irritation since it goes around the heel, unlike traditional heel cups.
The midsoles angle up veering away from 90-degree and the outsoles hang off in a crash pad to help with the crash on impact. A unique feature is the torsion system on the outsole that limits the amount of twist your feet are put through.
Continuing back on the shoe is a ridge heel cup and rounding it up is the Ultraboost text in gloss so it pops.
But of course, the boost technology in the midsole is the standout feature which really does provide amazing energy returns and makes your run truly enjoyable. The foam is an ETPU that takes the great properties of TPU and combines it with foam. The boost material is able to compress and rebound back to its original shape instantly. These shoes thus provide a bouncy springy ride
Inside the shoe, we can see a 3mm sock liner which is very thin on purpose to allow you to feel the midsole. The Ultraboost has a 10mm drop which is quite high for a running shoe.
- Versatile Silhouette which can be worn on date nights, the gym, hikes and casual outings
- Breathable Prime-knit upper which is stretchable and molds to your foot
- Many colorways available
- Expensive in comparison with competitors
- Some runners need to go up half a size
Salomon Speedcross 4
The Speedcross 4 is the 2016 edition from the award-winning family of Speedcross products. The Speedcross 4 has been updated to make running comfortable with increased traction and and is one of the best running shoes for supination issues.
The first change that is noticeable is the lug pattern which shows an increase in surface area by 22%. In addition to the new lug pattern, you can notice a lower cuff that is more open which makes it more comfortable. The drop is also lowered by 1mm to make it 10mm which offers more nimble ability in addition to the great traction.
The outsole features Contagrip rubber that is known for its superb traction, even on slippery surfaces. Adding to the traction are the 6mm arrow-shaped lugs which are placed in opposite directions for a multi-directional grip. In the absence of a rock plate, the lugs have to function as a buffer against sharp objects and debris on technical terrain.
The midsole consists of thick molded EVA which acts as the main cushioning material and protects the feet against external objects on the trail. The EVA material also offers more energy return than standard rubber.
The upper is a breathable mesh which is also made of a water-resistance material It also features the patented Sensifit system whose overlays wrap your feet securely.
It’s a great all-around trail running shoe designed for technical trail and excels in wet conditions. As a carryover from the Speedcross 3, you can notice the lightweight muscle midsole technology which gives cushioning from mile to the end. The forefoot features feathering technology which allows a more precise fit allowing better stability.
Also carried over is the Quicklace system which uses 3-4 times stronger lace than traditional laces. There is a little pocket on the tongue where you can fold the lace so it doesn’t snag or get caught in rocks.
- Quicklace system allows for quick tying and untying and the lace garage keeps the laces out of the way
- The Contagrip outsole provides good grip and adds to the durability of the shoe
- For a trail running shoe, this is lightweight at 290g
- Quite narrow in structure
- The absence of a rock plate makes the forefoot sensitive and unstable
It’s unfortunate that you supinate while running. If that’s a frequent problem for you. We’ve listed what shoes to wear while running. And these are the best supination shoes for money.
These provide comfy cushioning and shock absorption at a higher level. And it’ll help in stress-related injuries to supination. Be sure to check out all of our running shoes to find the shoe that’s just right for your objective.