Pronation Vs Supination of Foot- How it may affect your Walking or Running?

In next 5 minutes, you will get to know about foot disorders, namely pronation vs supination of foot.

Have you ever noticed the shape of your shoes?

Does your shoe flatten up from a particular side?

Have you ever thought of the possible causes for this?

Pronation Vs Supination of foot
Table of Contents
What is Pronation?
What is Supination?
Causes of Pronation & Supination
Remedies for Correction
Frequently Asked Questions

What is Pronation?

When your weight tends to be more on the inner side of your foot while making a move is precisely called pronation. People with flat-feet often experience pronation. Although, slight pronation is natural as your feet rolls inward, but excessive rolling is a problem. People having pronated feet could feel pain in back, hip or knee.

What is Supination?

When your weight while walking tends to be more on the outer side of your foot, that is known as supination. People with supinated feet get frequent ankle twists and injuries. Besides, uneven wear on the outer side of the shoes can be noticed.

Both these conditions depend on the weight and gait of a person

Related Post: Health benefits of Running Daily

Extreme Conditions– Pronation Vs Supination of Foot

If your shoe shows uneven wear on the outer side of the sole it is a sign of excess supination or under-pronation results in overstraining of ankles, shin splints, and feet-ache specifically in heels.

On the flip side, if your shoe shows uneven wear on the inner side of the sole, it is a sign of pronation or over-pronation which leads to pain in the ankle, heel, arch, shin, knee, hip, and back.

Causes of Pronation & Supination

By Birth

Some people are born with these issues. One can notice with feet which show low or high arches.

Foot Arch types


While you ignore your discomfort, you are making way for these conditions. Few of the examples of ignoring discomforts are soreness, twists, sprains, leg, hip, knee, or back pain. The only remedy for this is to rest. However, resting does not eliminate this problem completely. Adjusting the gait can be of great help in the situation.

Related Read: Walking Vs Running Vs Cycling

Lifestyle– Pronation Vs Supination of Foot

People standing for a long duration on feet could adept in such a situation. They experience either of the two conditions while adjusting their position. Also, gain or loss in weight while exercising could contribute to uneven gait.

Remedies for correction– How to Fix?

Pronation Vs Supination of Foot

Choose the Right Shoe

One should wear the right shoe with proper cushioning as well as toe room. People with excess supination should go for the shoe with flexibility and heel support. Whereas, people with pronation should choose a more stable shoe type with firm midsole and heel cushioning. Go for orthotics, if a doctor recommends.

Physical therapy– Pronation vs Supination of Foot

Ask a physical therapist for the exercises that you can try at home, such as stretching. Manual therapy can also be helpful if your foot pain is related to pronation or supination.

Conservative treatment

The focus is on treating the imbalance and helping a person to avoid injuries. A foot professional will analyze the gait as well as the extent of disorder and may suggest orthotic insoles as a remedy.

Wet your feet– Pronation Vs Supination of Foot

Make your feet wet & put on the surface where you can differentiate. Observe your foot prints after making them wet without shoes and socks, if you see half of your arch on the surface, you have a normal foot.

But if very few or none of the arch is visible, you are most likely to have a supinated foot. You can use a brown paper in case you can’t find a suitable surface to get the outline.

Frequently Asked Questions– Pronation Vs Supination of Foot

How do you know if your feet pronate or supinate?

Checking the flattening of shoes will help a person know about pronation and supination. If your feet bend outside while walking, you are more like to have a supinated foot. Whereas if the feet bend inside, it is the case of pronation. An easy way to remember the difference between pronation and supination is that supination has the term “up” in it.

It Band Syndrome

Supination can be identified in the people with rigid arches. It doesn’t get flatten when feet touch the ground. It makes them prone to injuries such as ankle injury, Iliotibial band syndrome, achilles tendonitis and plantar fasciitis. These injuries can be corrected by wearing well cushioned and flexible shoes.

Overpronation Vs Underpronation?

The bending of feet inside is generally termed as over-pronation or pronation. On the other hand, when the feet bend towards the outer side, it is known as under pronation or supination.

Is overpronation the same as supination?

In simpler terms, NO. Over-pronation is not the same as supination. A situation of bending the feet inwards is overpronation whereas, supination suggests the bending of feet outwards. 

How do you fix the supination of feet?

Methods can be chosen to fix this error such as choosing the right shoe type, physical therapy, or conservative treatment.

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