Ideally, when you walk or run, your feet and ankles stay in a completely straight position, allowing you to roll through each step easily and completely free of pain. But that's not the case for everyone. For some people, their foot and ankle roll outward as they move and for others, their foot rolls inward.
The latter is called overpronation, and while you may be doing it and have no issues at all, experts say that for some, it can lead to foot pain and even problems like plantar fasciitis and tendonitis.
Here, we asked two top podiatrists to break down everything you need to know about overpronation, including the expert-approved sneakers that can help give your feet the support they need.
What is overpronation?
Overpronation is when your foot and ankle roll inward, causing the arch of your foot to collapse, "which alters gait mechanics and increases pressure in some areas of the foot," says Dr. Miguel Cunha, a board-certified foot surgeon and founder of Gotham Footcare in New York City.
Some inward rolling and flattening of the foot, known as pronation, is normal and can help absorb and evenly distribute shock, he explains. Overpronation, on the other hand, creates an imbalance, which can strain the muscles, tendons and joints of the foot and even affect other areas, like your ankles, hips and knees.
How do you know if you overpronate?
The best way to tell if you are an overpronator is to go to a podiatrist, who can do a biomechanical exam and properly diagnose you, says Priya Parthasarathy, a podiatrist and president of the Maryland Podiatric Medical Association. Other common signs that you can look for yourself include "excessive wear along the inside of your shoe, flattening of the arches when standing (standing is important) and ankles that appear to roll inward," she says.
How do you fix overpronation?
While the treatment depends on symptoms, for people without any pain, Parthasarathy says she typically advises them to wear supportive shoes and monitor how they feel. However, if symptoms are present, she recommends supportive stability footwear, orthotics (either custom or over-the-counter inserts, depending on how severe it is), as well as strengthening the foot muscles and tendons. And if needed, some people may consider ankle braces or physical therapy.
For people in need of some additional stability, these are the sneakers that they recommend to overpronators.
Best sneakers for overpronation
Parthasarathy likes New Balance’s 860 for overpronators, saying that they are classic shoes that have “been around for years.” She adds, “They provide stability for flat feet and come in numerous different widths. A lot of people wear these casually in numerous different ages. The 860s have a reliable medial post support and [are] good for wider feet.”
Cunha says that the shoes are “ideal for mild to moderate overpronation and everyday training.”
Cunha says the Guide 18 is “an excellent shoe for overpronators,” for a number of reasons. “It combines its CenterPath technology that prevents overpronation by keeping the foot properly aligned with each step, along with its PWRRUN midsole and PWRRUN+ sockliner that provides soft, responsive cushioning which absorbs impact and reduces strain and fatigue of the lower extremities.”
Parthasarathy says that this sneaker “offers medium stability support.”
According to the brand, the forefoot pod is inspired by trampolines, so it provides an energized toe-off. But it has a built-in stability system to help prevent overpronation.
"The Hoka Arahi 8 is the most recent stability shoe from Hoka featuring its proprietary H-Frame technology designed to stabilize the foot and limit excessive inward rolling," Cunha says. "These shoes also feature plush dual-density EVA and added heel cushioning that provides soft, supportive shock absorption."
Parthasarathy also likes Hoka's Arahi line, saying that they provide lightweight stability and have a supportive frame. For those who need a little more stability control, she recommends the brand's Gaviota sneakers.
I am an overpronator, but I typically stay away from stability shoes, because they can feel clunkier and don't have the soft feel that many cushioned neutral shoes have, but I like that these mix stability and cushioning and have recently been wearing them for both walks and runs.
These popular shoes provide “excellent balanced stability,” making them great for runners and all-day wear, Parthasarathy says.
Cunha points to Brooks’ GuideRails technology, in particular, which keeps your foot aligned and controls overpronation. “These shoes are well-engineered with balanced, soft, and dynamic cushioning in the heel and forefoot that provides stability, a smooth, comfortable stride and long-lasting comfort.”
Parthasarathy says that these sneakers are "good for overpronators" as well as distance runners — in fact, she herself is currently running in these.
They feature the brand's g 3D Archrail technology, which helps reduce the roll of the foot and activates the abductor hallucis muscle in your arch to help keep your foot balanced and stable, the brand says.
"The Asics Gel-Kayano 32 offers adaptive stability, cushioning and support to protect through its 4D Guidance System, which promotes a smooth, balanced stride as it limits inward rolling of the foot," says Cunha. "The reinforced arch support, FF Blast Plus foam midsole, and Rearfoot PureGel technology deliver soft, responsive cushioning, which reduces strain on the feet, ankles and knees."
Can insoles help with overpronation?
If you're not in the market for a new pair of shoes, but still want some more stability, both experts agreed that insoles can be a helpful first step for those seeking relief from potential pains related to overpronation.
"I often recommend insoles to my patients because they support the arch, stabilize the heel, limit overpronation and improve overall foot alignment, which helps prevent strain on the feet, knees and lower back while enhancing comfort during walking or running," Cunha says.
Best insoles for overpronation
Not only do these carry the APMA (American Podiatric Medical Association) Seal of Acceptance, but Parthasarathy says that they provide firm arch support and are durable. The brand also says that the Barretex fabric cover helps to keep your foot cool and reduce friction.
Cunha shares that these insoles are another “excellent” choice for overpronators, as they features arch support and a deep heel cradle. Both of these things help prevent the food from rolling inward, he says.
Parthasarathy says PowerStep’s Pinnacle insoles provide “great moderate arch support” and are “widely tolerated.” These are made specifically for those with flat feet, and the brand says that they help cradle your heel for extra comfort and stability.
These feature a “firm, deep, wide heel cup with a carbon fiber cap and dual-layer foam,” which Cunha says work to help stabilize your foot, control overpronation and provide comfortable cushioning.
These insoles feature deep heel cups, customizable arch heights, and have a supportive platform that Cunha says "helps align the foot, control excessive inward rolling and improve overall alignment. They have earned the APMA Seal of Acceptance for meeting the highest standards for foot health, comfort and biomechanical support."
Frequently asked questions
People who overpronate typically have flat feet, which can cause added stress and lead to plantar fasciitis, Cunha says. Some people may experience arch or heel pain. The movement of the ankle turning inward can also "lead to pain, swelling and instability" in the area.
But the pain associated with overpronation is not always confined to the foot area. People may also experience knee or lower back pain, caused by misalignment. "Individuals who overpronate it may experience fatigue in the feet and legs, particularly after physical activity," says Cunha. "The muscles in the feet and legs must work harder to compensate for the lack of an arch, leading to fatigue and discomfort."
Stability shoes are typically recommended for those who overpronate. "They have a firmer foam or guide rails on the inside (medial side) to stop the foot from turning in," says Parthasarathy.
How we chose
We asked the podiatrists to walk us through their recommendations for those dealing with overpronation. All of the above shoes and insoles were picked by them specifically for people dealing with the issue.
Meet the experts
At Shop TODAY, our reporters interview a range of qualified sources and experts to capture a wide scope of perspectives on a given topic. We also ensure that all expert guidance and recommendations are provided independently and without any undisclosed financial conflicts of interest.
- Dr. Miguel Cunha, DPM, is a board-certified foot surgeon and the founder of Gotham Footcare in Manhattan. He is experienced in treating a range of foot and ankle issues.
- Dr. Priya Parthasarathy, DPM, is a partner at the Foot & Ankle Specialists of the Mid-Atlantic. She is the president of the Maryland Podiatric Medical Associations Executive committee and previously served on the board of directors of the American Board of Podiatric Medicine.
