Everyone’s walking and running patterns (called your gait) are unique. These small variations are one of the many traits that make you, you. However, when it comes to certain foot mechanics, this uniqueness might cross over into misalignment, leading to regular discomfort or chronic pain. If you're dealing with frequent foot or leg pain that you've come to expect as "normal," it might be a sign that your unique traits could be to blame.
There’s a fine line between normal and abnormal foot mechanics that impact your quality of life. The two most common culprits of biomechanical imbalances are supination and overpronation. These conditions can vary in severity, affecting your daily life in ways that range from mild to significant. But don't worry—there are simple ways to identify and address the issues for a smoother, pain-free stride.
Ideal footfall pattern
When you walk or run, your foot naturally rolls as your heel strikes the ground and your weight shifts forward to the balls of your feet. This movement is called pronation. Some degree of pronation is a normal and necessary part of gait—it helps the foot adapt to the ground and allows for proper push-off through the great toe. However, too much pronation, known as over-pronation, can lead to improper weight distribution and contribute to foot pain and discomfort.
So the term pronation on its own doesn’t indicate an issue, but overpronation and supination can be indications of misalignment or abnormal gait.
Supination vs. overpronation
As a rule of thumb, body weight placed on the outside of the foot is a sign of supination, whereas weight shifted to the inside of the foot can indicate overpronation. If you’re still not sure whether your gait is within the realm of normalcy, there are a few other key indicators that can help you find a solution that meets your needs and can help alleviate your symptoms.
Signs of supination
Supination occurs when your foot rolls outward as you walk or run. Instead of distributing weight evenly, the outer edges of your feet take on most of the burden. This can prevent your feet from absorbing the shock of each step, leading to strains further up the kinetic chain, such as in your knees, hips, or lower back.
Shoe wear: If your shoes show excessive wear along the outer edge of the sole, you may be a supinator.
Common types of pain and other symptoms:
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Chronic ankle sprains
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Heel pain or tightness, especially in the Achilles tendon
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Plantar fasciitis (pain in the arch of your foot)
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Calluses along the outer edge of the foot
Signs of overpronation
The opposite of supination is overpronation, which occurs when your foot rolls inward excessively while walking or running. This places excessive load on the inner edge of your foot, potentially leading to instability and long-term wear on your joints.
Shoe wear: If your shoes show extra wear along the inner edge of the sole, it’s a sign you may be overpronating.
Common symptoms of overpronation:
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Flat feet or fallen arches
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Shin splints (pain along the front of your lower leg)
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Knee pain due to improper tracking of the kneecap
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Bunions
Do supination and overpronation need treatment?
Technically, neither supination nor overpronation requires medical treatment if they don’t interfere with your day-to-day life. However, if left unaddressed, they can cause recurring issues such as joint pain, muscle fatigue, and even injuries over time.
If you are struggling with chronic foot, ankle, knee, hip, or low back pain, and you know your gait falls into one of these categories of misalignment, getting fitted for a pair of orthotics can help.
Custom foot orthotics are not the same thing as over-the-counter insoles you might find in a shoe store. Biocorrect’s custom orthotics are prescription devices that are fabricated in our lab to match your specific foot anatomy and help correct the type of condition or pain you might be experiencing. They provide targeted support where you need it, allowing your feet to move more efficiently, helping your feet absorb shock, redistribute your body weight, and propel you forward with less pain.
How to get orthotics for supination and pronation
Getting orthotics begins with an evaluation to identify whether you supinate, overpronate, or fall within the neutral range. Here’s how to get started with us, no matter where you’re located:
In-person evaluation
If you live in or near West Michigan, we strongly recommend making an appointment for an in-person evaluation. This allows our Certified Pedorthists to get the most detailed measurements for the most accurate correction.
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Schedule an appointment with our team online or over the phone.
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Come in for a 30-minute evaluation. Bring your most-used or favorite pairs of shoes.
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Wait for our fabricators to create your orthotics.
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Receive, break in, and enjoy your custom orthotics!
Virtual Appointment
We offer virtual appointments to accommodate people across the country who cannot travel to our lab.
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Schedule a virtual appointment with our team.
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Connect online with one of our Certified Pedorthists for your virtual evaluation. During this time, you’ll share your symptoms and concerns, perform a few movements and postures, and answer questions we have for you.
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Submit your 3D foot scan via our app.
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Wait for our fabrication lab to create your orthotics.
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Receive your custom orthotic in the mail shortly after.
Get started with your custom orthotics today
Foot misalignment and unbalanced gaits might be common, but that doesn't mean these issues have to disrupt your life. Understanding how your stride and foot anatomy may be out of alignment and taking action can go a long way in keeping you active with less pain.
Start a conversation about how we can help you find the perfect solution to your supination or overpronation by calling our team at 616-356-5030 or emailing us today.
