By: Elizabeth Bass Daughtry, DPM, D.ABFAS, FACFAS: Podiatric Surgeon and Physician

When we walk or run, our feet perform a series of complex movements that help propel the body forward. Understanding the biomechanics of how your body functions will assist with making smart choices in footwear to avoid overexerting your body in ways that may impact your overall health. Your feet are the foundation of your body, and the way they function can significantly impact other joints, including the knees, hips, and back. Poor alignment at the foot level has been linked to various painful conditions. By understanding how your body moves and choosing supportive footwear, you can help prevent these issues before they start. Pronation and supination are natural rotational movements of the foot that play a crucial role in supporting proper gait mechanics.

In this guide, we are going to talk about the difference between foot pronation vs. supination, how each affects your movement and alignment, and what you can do to support your feet and overall health.

What’s the Difference Between Pronation vs. Supination?

Supination is when the foot rolls towards the outer portion of the foot causing the arch to lift slightly. People who naturally over-supinate have a higher arch and typically demonstrate lateral foot pain , suffer ankle sprains, and can develop or be prone to development of a Tailor’s bunion.

Pronation occurs when the foot rolls inward towards the big toe, causing the arch to flatten. People who naturally over-pronate may actually notice that the ankle turns inward as well, causing arch bones to be more prominent. People who naturally over-pronate have issues with arch pain, plantar fasciitis , medial ankle or knee pain, and tend to develop a bunion deformity more commonly. This motion is a natural part of gait and assists with shock absorption and provides stability. Controlling these motions to avoid overuse is key to preventing common foot problems and potential subsequent pain or injury.

An imbalance or excessive motion in either direction must be controlled to avoid stress and strain on the joints, bones, and tendons of the feet. Pronation assists with the momentum needed to push the foot forward while also absorbing shock and keeping the foot stable. When people over-supinate, not as much of the foot touches the ground, which can lead to instability and added stress to the joints.

How to Identify Your Foot Type and Gait Pattern

If you have concerns about your overall alignment or suffer from these issues, understanding your foot shape and your gait will assist with trying to choose appropriate shoes. A few different methods can be used to determine what type of foot structure you have and what tendencies you have while walking.

For starters, observe any wear patterns on your current shoe soles. Removing the insoles that come with your shoes after they have been worn for a while is also a great indication as to your wear pattern and areas of your foot that get more pressure and stress, as these will be worn down further than typical.

Another method would be to perform the “wet footprint test”, similar to the shoe insole wear pattern, which will enlighten you as to whether or not you have flat feet (common cause of overpronation) or a higher arched foot structure (leads to supination). To perform this, wet your feet and then stand on a surface that will show your footprint. A small imprint demonstrates a high arch foot that supinates, while a larger imprint typically demonstrates a flat foot that has a tendency to overpronate.

Lastly, you can have your gait analyzed by a professional who will observe your walking and running technique. Shoe recommendations can be given based on your foot type to enhance your natural biomechanics and help avoid developing issues or problems in the future.

Why Pronation and Supination Matter for Long-Term Health

Pronation and supination are essential movements for proper foot motion and biomechanics. These motions assist the body with maintaining balance, helping with shock absorption, and proper distribution of weight. Proper alignment to avoid the potential for over or underutilization of correct foot motion will assist in preventing overuse injuries or pain to not only the feet but also all other lower extremity joints and the back. Understanding your own biomechanics is key to avoiding potential issues or developing pain and keeping you healthy and happy. Whether you’re an avid runner or simply looking to stay active, understanding the difference between supination vs. pronation is key to keeping your feet—and the rest of your body—feeling good for the long haul.

How Vionic Supports Your Gait, Whether You Pronate or Supinate

Understanding the difference between pronation and supination can be helpful when exploring comfortable women’s shoes and men’s footwear options. Everyone’s stride is a little different—some people notice that their feet roll inward (pronation), while others find that their weight tends to stay more on the outer edge of the foot (supination). These patterns may influence the type of footwear that feels most comfortable during daily movement.

Footwear with design details such as arch contouring, cushioning, and stabilizing features may contribute to overall comfort. Vionic’s Vio Motion technology incorporates these types of features, with a design approach inspired by natural movement. Vionic shoes are created with a range of walking styles in mind, whether your stride involves mild pronation, supination, or something in between.

Author:

Dr. Elizabeth Daughtry obtained her bachelor’s degree in Biological Science majoring in biology with minors in chemistry and psychology from Meredith College in Raleigh, NC. She pursued her passion for medicine by attending Temple University School of Podiatric Medicine in Philadelphia, PA, where she received her doctorate.

Upon completion of her post-graduate studies, Dr. Daughtry attended one of the largest and well-recognized podiatric residencies in the Mid-Atlantic region, MedStar Washington Hospital Center and MedStar Georgetown University Hospital, for a comprehensive three-year surgical residency in foot and ankle surgery. She received excellent training in both elective and non-elective care in the forefoot and rearfoot reconstruction, trauma, as well as wound care for limb salvage.

Dr. Daughtry is Board Certified by the American Board of Foot and Ankle Surgery in Foot Surgery. She is on the medical staff at UNC Rex Hospital, WakeMed Cary, Sampson Regional Medical Center, and Harnett Health System.

Dr. Elizabeth Daughtry is on the Executive Board of the North Carolina Foot and Ankle Society as President and is a state Delegate for the American Podiatric Medical Association . She is also a previous Executive Board member of the American Association for Women Podiatrists and the previous Conference Chair of the AAWP Scientific Conference for multiple different years.

Dr. Daughtry is originally from Spivey’s Corner, NC, and currently resides in Dunn with her musician husband, Michael Daughtry, and her daughter, Anika. She enjoys time with her family, playing music, scrapbooking, and other arts and crafts.