Pronation vs Supination: What It Means for Your Feet
You might have heard the terms pronation and supination tossed around in running stores or fitness circles. While they sound technical, knowing what they mean can actually help you understand your body better and move more comfortably. These terms describe how your feet move and absorb impact when you stand, walk, or run. Everyone’s movement patterns are slightly different, and even your left and right foot might behave differently. Your level of pronation is influenced by your unique body mechanics—and a few other key factors.
Chances are you’ve come across phrases like overpronation, underpronation, or supination. These are all part of the same conversation. Learning what they mean and how your feet hit the ground can help you avoid discomfort and stay active.
What Is Pronation?
Pronation describes the inward rolling motion your foot makes as it lands and moves through a step. It’s a natural part of how we walk and run, helping the body absorb shock and spread out pressure evenly. Your spine, hip alignment, knee strength, and ankle mobility can all play a role in how much your feet pronate.
In a typical walking or running stride, your foot should roll inward about 15%. That’s considered a normal level of pronation. It allows for good shock absorption and helps your body stay aligned through the motion.
But many people don’t fall exactly within that “ideal” 15%. Some roll inward more than that (overpronation), while others don’t roll much at all (underpronation or supination). It’s also common to experience no pain at all from this, while others may feel it in their feet, ankles, knees, hips, or lower back. That’s because your entire body is connected through what’s known as the kinetic chain.
What Is Supination? (Also Known as Underpronation)
Supination is when your foot rolls outward instead of inward. Typically, the outside edge of the heel hits the ground first, and the inward roll that follows is less than the ideal 15%. This places extra pressure on the outer edge of your foot, especially the smaller toes, and can lead to imbalances in how your weight is distributed.
People with high arches often supinate, but it can also stem from tight Achilles tendons or muscle imbalances in the legs. In fact, supination can both cause and be caused by muscle imbalance because of the strain it places on different parts of the body. Over time, this can affect areas like the Achilles tendon, plantar fascia, and IT band.
What Is Overpronation?
Overpronation happens when your foot rolls inward more than the average 15%, starting from a heel strike near the inside or middle of the heel. You might even see your ankle visibly roll inward. This is especially common in people with low arches or flat feet.
Sometimes this is just the way your body is built, and it doesn’t cause much trouble. But in other cases, overpronation leads to pain or injuries by altering how your feet and legs move. It can also reduce your foot’s ability to absorb impact during activities like running or jumping.
When this happens, weight tends to shift toward the big toe instead of being spread out across all the toes. As a result, your feet may slide around in your shoes more, which can cause irritation, blisters, or more serious issues like runner’s knee, shin splints, Achilles tendinitis, and plantar fasciitis.
How to Tell If You Overpronate or Supinate
Not sure how your feet move? One easy method is to check the soles of your most-worn shoes. If the outer edge is more worn down, you might supinate. If there’s more wear on the inner edge or near the big toe, you could be overpronating.
You can also get a gait analysis at most running shoe stores. It’s a simple test that shows how your foot strikes the ground and how much it rolls as you move.
If your pronation pattern is normal, you might not need anything special—just comfortable, well-fitting shoes. But even then, a quality insole that molds to your foot can make a big difference by cushioning impact and keeping pressure evenly balanced. Mellows insoles work well for this because they adapt to your unique shape over time.
Addressing Overpronation
People who overpronate often only feel discomfort during high-impact activities. But if you do notice pain, the right support can go a long way.
Start with basic stretches and exercises for your calves and arches. Strengthening those areas can help stabilize your gait. It also helps to wear shoes that match the shape of your foot—many people with flat feet benefit from lower-arched shoes.
Keep an eye on how old your shoes are, too. Most athletic shoes start to lose their structure after 300 to 500 miles of use. Even if they look okay on the outside, worn-down shoes can exaggerate overpronation and reduce the support your feet need.
You can also try insoles designed for overpronation. These insoles follow the natural curves of your foot instead of forcing your arch into an unnatural position. Mellows insoles work well here, providing a customized fit that absorbs shock and redistributes pressure for more stability.
Correcting Supination
Supination can be addressed in similar ways. Look for shoes that match your arch shape and don’t force your feet into an uncomfortable position.
Everyone’s feet are different, so you may need to test a few options to find what feels best. Some people like added arch support, while others prefer a more minimal shoe that doesn’t feel bulky.
Supination insoles can also help. These often provide a bit more structure and support than standard insoles. Mellows insoles adapt to your feet individually—even if your left and right foot supinate differently. That’s one of the things that makes them feel close to custom orthotics.
Don’t forget about stretching. Supination can be tied to tight or imbalanced muscles, especially in the calves, IT band, and Achilles tendon. Regular stretching and strengthening exercises can help bring more balance to your gait over time.
Understand Your Feet, Move Better
Whether you use a shoe store’s gait analysis or simply examine the wear on your shoes, learning how your feet move can give you valuable insights. When your feet are supported properly, you’re less likely to get injured or feel sore after activity. Even if your pronation pattern is average, added support can keep you more comfortable and help you stay active longer.
