Have you been experiencing foot and leg pain? Have you been diagnosed with supination? Please understand that foot and leg pain is never normal, and if you have been complaining about pain, you should always start by checking the shoes that you are wearing.
Let’s start by defining what supination is: Supination is the opposite of pronation and refers to the outward roll of the foot during normal motion. In simple words, supination occurs when your feet roll outward as they walk.
You need to know that you don’t supinate consciously, it happens naturally as you walk. The main problem with supination is that all of your weight and stress of your gait is placed on your heels and on the outside edge of your feet as you walk or run.
When women don’t supinate or pronate, the body weight is evenly distributed throughout the width of the foot. The problem arises when you place weight on the inside or on the outside of your feet when walking or running, since it creates stress points that will affect your feet, ankles, knees, hips, and even lower-back!
I have been helping women find the correct pair of shoes for their feet for the last 10 years. I work for a specialized shoe store where I help women with “complicated” foot shapes and foot conditions such as supination. Over the years I became familiar with the best shoes for women with supination.
If you have noticed that you are walking or running differently, or if you have been complaining of your feet and legs feeling tired, you should consult your doctor or physical therapist, so you can have your feet checked.
But before you do that I strongly suggest that you try a pair of good, supportive shoes, since they can make a huge difference and save you a trip to your doctor.
In addition, make sure you are wearing the correct shoe style and the correct shoe size. Something as simple as wearing the correct pair of shoes will have a tremendous positive impact in the way you walk and run, and it will also reduce or fully eliminate the pain that you have been experiencing.
What Makes the Shoes I Recommend Effective for Supination?
☑️ Substantial Outsole: The outsole of the shoe is the part that provides arch support and provides shock absorption, and we need the outsole of the shoe to be well-padded and supportive in order to prevent your feet from rolling outwards. Let me show you a picture of a shoe that comes with a substantial outsole:
☑️ Firm Heel Counter: The heel counter is the back part of the shoes that provides ankle support, and the firmer it is, the better. This feature is also going to help prevent your feet from rolling outwards. Always press on the heel counter of your shoe and make sure it feels firm:
How To Tell If You Are Supinating? – Follow These Simple Steps!
Supination is believed to be hereditary. One of the causes of supination is having a high foot arch, which tends to force you to walk on the outer edge of their feet. However, supination may also be caused by weakness in certain muscles of your feet and this lack of strength might be a result of wearing shoes that don’t provide enough support or that don’t properly fit.
If you notice a wear pattern on the outside of your shoes from heel to forefoot, it’s likely that they supinate. Follow these simple steps below so you can figure out if you have supination or not:
Grab a pair of your everyday shoes, it can be an old pair or a pair that you have been wearing for more than a month. Take a close look at the wear pattern on the outsoles of your shoes.
If you notice excessive wear on the outer edge of the sole, you may be a supinator.
Please note that there is another popular method you can use to figure out whether you are a supinator or not:
Take off your shoes and socks.
Wet your feet and with your entire weight step on a surface where you can see your foot print, such as a brown paper bag.
If very little or none of the arch is outlined, you are most likely a supinator.
Possible Issues Caused by Supination – Be Aware!
It’s crucial that you wear a pair of quality supportive shoes because supination may lead to the following foot conditions:
- Plantar Fasciitis
- Back and hip pain
- Ankle sprain and foot instability
- Foot rigidity
- Hammer toes and claw toes
The biggest issue with supination is the extra stress that you place on the outside of the foot with each step you take. If you are walking or running long distances, then you will experience foot and leg pain. Sometimes even standing for long time periods of time will cause foot pain or foot fatigue.
This may also lead to certain women refusing to participate in activities or sports due to their feet and legs hurting or feeling tired.
What Type of Shoes Are Best for a Supinator?
If you are wearing flimsy, ill-fitting shoes all the time it will most likely lead to foot and leg problems. And since your feet are the foundation of your entire body, this can throw your entire body out of alignment.
The type of shoes that you have to buy are the ones that have a high arch, since it will help distribute the pressure on your feet more evenly.
Moreover, if you buy the correct type of shoes, your feet and leg pain will decrease since the stress and pressure will be distributed across your entire foot.
You should know that I have fitted all of the shoes that I recommend below, and they have proven to reduce or fully eliminate the pain that women were experiencing.
I will show you a selection of the best shoes for supination, but before we move any forward I want to make sure that you are 100% sure of your foot size and foot shape. You won’t be able to order the correct shoes online if you don’t know your foot size. For example, are your feet narrow, medium, wide, or extra wide? Do you know whether you have a high instep or not?
These are all important factors that will help me determine what shoes you can and can’t wear. With that said, if you are unsure of your foot shape I suggest that you take a look at a different article I wrote in which I help women determine their exact foot size from home:
The Best Women’s Shoes for Supination ⭐⭐⭐⭐⭐
Below you can find a selection of the best women’s shoes for supination. These shoes can fit women with narrow (N), medium (M), wide (W), and extra wide (XW) feet.
In order to prevent your toes from rubbing against the front or side part of the shoes, I highly recommend that you order these sneakers a half a size larger than the size that your feet measure. This translates to 0.3 inches or 0.6 centimeters of space between your longest toe and the end of the shoes.
If you have extra wide feet, I recommend that you choose any of the New Balance shoe styles instead of the Asics ones, since the New Balance shoe styles are deeper and come with a rounder toe-box.
Do you happen to have a child that is experiencing supination? I have a website dedicated to children’s shoes and I wrote an article where I describe the best shoes for children with supination:
In addition, if you have tried a pair of well-fitting and supportive shoes but you are still having foot and leg pain, you might need to have extra support in your shoes, and you can get this by wearing an orthotic.
Best Orthotics for Women with Supination – Extra Support!
Please don’t stress about this, there are many women that come to the shoe store referred by their physical therapists to be fitted for orthotics. I have fitted some of the best orthotics for women that have pronation or supination, and in most cases, they help in aligning your entire body and in fully eliminating your foot and leg pain.
The correct type of orthotics will help align your body by helping you walk and run straighter, and at the same time, the orthotic can attenuate the stress that you are putting on parts of your body where you are not supposed to.
Please note that we must avoid a rigid orthotic for this foot type since it may actually increase the risk of injury.
I have fitted several orthotics for women with supination before, and I know which styles are better from actually testing them by watching women walk and run with them.
There are certain types of orthotics that are biomechanically engineered to relieve supination, forefoot, heel, arch and leg pain, and these are the ones that I will describe below. Below you can find the best orthotic for supination:
If you are looking for a different type of shoe to help treat and prevent your supination such as seasonal footwear or dress shoes don’t hesitate to contact me and I will help you find them: firstname.lastname@example.org
Have you found a particular pair of shoes that has worked well for supination? Have you tried a particular orthotic that has improved the way you walk and/or run? Please share your thoughts and experiences below so other women can benefit from them!