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 fitting women’s shoes and orthotics for the last ten years at a premier specialty shoe and I know everything that relates to women’s shoes and the way they fit. The store that I work for specializes in women with foot and leg issues such as pronation, knock knees, or rolled ankles, just to name a few. I know everything that relates to women’s shoes and the way they FIT, and I have helped many women walk and run straighter.
In this post, I will describe the best women’s shoes for 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.
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 FIT properly.
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.
The Best Women’s Shoes For Supination – Support Your Feet!
Below you can find a selection of the best women’s shoes for supination:
The first two shoe styles from the left (New Balance) fit ” true to size”, which means that you need to get you get yourself a half a size longer of the size that they measure in the Brannock device (foot measuring device). This will allow you to fit an orthotic inside the shoes (in case you need to) and prevent your toes from rubbing against the front or the side of the shoes.
The last two shoe styles from the left (Asics) fit “short”,which means that you need to get you get yourself a full size longer of the size that they measure in the foot measuring device.
IMPORTANT TIP: 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.
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.
Remember, you must always START by trying a pair of properly fitted, supportive shoes.
Are you sure that the shoes you are wearing actually FIT? I always recommend to women to go to their local shoe store, where a shoe fitter can properly measure their feet and find shoes accordingly. However, several women have contacted me asking me where they can buy their shoes ONLINE, since they don’t have a local s shoe store that they like and trust near their area!
If you are not 100% that you are wearing the correct shoe size, please take a look at an article I wrote where I describe the simplest, yet most effective way to figure out your foot size from home:
Orthotics for Women with Supination – Extra Support!
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.
Here you can find the best orthotic for supination:
Keep in mind that not all shoes will work with this type of orthotics. In order to fit a shoe with an orthotic the shoes must be deep, supportive, but at the same time lightweight and flexible. It’s also important that the shoes come with a firm heel counter to provide good ankle support. The shoes must also come in different widths since orthotics do take extra space inside the shoes.
You need to find shoes that come with a removable insole, otherwise you will be raising your feet up, hence giving you the impression that your feet are coming out of the shoe. Remember, every time you fit an orthotic inside a shoe you must remove the original inner sole.
Orthotics can have a huge impact in the way you walk and run. For example, let’s take a look at a picture of a woman with flat feet that is supinating:
Here is a picture of the same flat feet standing in a pair of orthotics:
Do you notice how much straighter the feet look? The orthotics are preventing the feet from collapsing. This will have an impact in the way you walk and run.
Luckily, the shoes that I described above provide all of these features, and they are truly the best shoes to fit orthotics.
Wearing the correct type of shoes will keep your feet healthy and prevent numerous foot issues.
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!