What is Supination?

Supination (also called Underpronation) is when the foot rolls outward upon landing. Instead of the arch flattening to absorb shock, the foot remains rigid, and the weight is placed on the outer edge of the foot (the pinky toe side).

Who Supinates?

Supination is less common than overpronation. It is typically found in runners with high, rigid arches.

The Risks

Because the foot doesn't roll inward to absorb shock, the impact forces are transmitted directly up the leg. Supinators are prone to:

• Stress fractures (tibia, metatarsals)
• Shin splints
• Ankle sprains (rolling the ankle outward)
• Plantar Fasciitis (due to tight, high arches)

Shoe Selection for Supinators

Unlike overpronators, supinators generally do NOT need "correction" or support. In fact, stability shoes can make things worse by pushing the foot further outward.

What to look for:

• Neutral / Cushioned Shoes: Maximum cushioning to do the shock absorbing that your foot isn't doing.
• Flexible Soles: To encourage any natural movement the foot can muster.
• Avoid: Stability or Motion Control shoes with medial posts (hard foam on the inner side).

How to Tell if You Supinate

Check the wear pattern on your old running shoes.

• Neutral: Wear in the middle of the ball of the foot and slightly on the outside heel.
• Overpronation: Wear on the inside edge of the big toe and inside heel.
• Supination: Wear heavily on the outer edge of the entire shoe.

If you supinate, cushion is king. Your foot is a rigid lever, so your shoe needs to be the pillow.