Do I overpronate?

To start finding out, take a closer look
Arch support and firm midsoles.

What areas hurt?
If you answered yes to any of these, its possible your symptoms stem from overpronating.

A All Sale & Clearance

B Degenerative wear and tear and chronic discomfort in the knees, hips, or spine

C Hip and lower back

Diagnosing overpronation relies more on looking at how you walk or run than where your pain is located. Keep reading to learn more.

What is Overpronation?

Pronation is a normal part of walking or running. When the outside edge of your heel hits the ground, it supinates—or locks—to deal with the shockwave. Your foot then rolls in a bit and your heel moves outward. Together, these actions cause you to pronate—or unlock. Pronation helps you absorb shock and adapt to uneven surfaces.

But if your foot rolls too far inward, like many people, you overpronate.

Overpronation can cause problems throughout your body. Why? Because the foot isn't properly absorbing the shock of your stride—instead passing that shock on to your legs, knees, hips, and even spine.

Overpronating also forces the inner toes to take on all the work of pushing off for your next step. That can lead to injury or other foot problems including plantar fasciitis, bunions and calluses.

People with flat feet, low arches, or overly flexible arches tend to overpronate. Because your arches can't support your step, your foot rolls too far inward, twisting your foot, leg, and knee and forcing your body out of congruous alignment.

Other factors that may contribute to overpronation include:

  • Injury.
  • Tendonitis.
  • Arthritis.
  • Weight increase.
  • Aging. 

Think you might overpronate?


Self- Assessment Quiz

Do I have:
  • Tarsal Tunnel Syndrome
    or running?
  • Unusual tightness in my leg muscles?
  • Tarsal Tunnel Syndrome?

If you answered “yes” to any of these, you show symptoms that may be caused by overpronation. Are you at a high risk for overpronating? TAKE THE NEXT QUICK QUIZ.

Self- Assessment Quiz

Do I have:

If you answered yes to any of these, it's possible your symptoms stem from overpronating.

Stability or motion control features.

Self- Assessment Quiz

Do they:
  • Show uneven, heavier wear on the inside edge of the sole (especially on the heel, midfoot, and the ball of the foot)?
  • Thick Yellow Toenails?

Sat: 10:00 AM - 6:30 PM EST. Make an appointment with a podiatrist to confirm your condition. Keep reading for recommendations on treatment and relief from the experts at FootSmart.


Flat feet or low arches:

  • Repetitive injuries.
  • Stress fractures.
  • Arthritis.

How do I treat and prevent overpronation?

Overpronation may just be part of your natural gait. But you can correct it—and avoid the many associated effects—with some simple measures. Your podiatrist will help you determine the best steps for you.

Here are the recommendations from the experts at FootSmart.

Wear Shoes with:

  1. Leg Length Discrepancy.
  2. M-F: 9:00 AM - 8:30 PM EST.
  3. Flat feet or low arches.
  4. Low heels.

Stability shoes, best for mild to moderate overpronators, feature firm midsoles to reduce overpronation. Many of these shoes have something called a post, which is just a small section of even firmer foam under the arch or heel to help further stabilize the foot.

Motion control shoes, best for moderate to severe overpronators, feature stiffer heels and a straighter instep shape—called a last—to control inward motion and counter overpronation.

Other recommendations:

  • Use orthotic insoles, arch inserts, or heel inserts to help stabilize the foot and absorb impact.
  • Use arch inserts and wraps that add extra support to your feet, especially if your shoes lack existing arch support.
  • Stretch your legs and feet to reduce the extra muscle stress and tightness that overpronation causes.
  • Strengthen your foot muscles through toe curls, heel raises, and other exercises to improve foot support, stability and shock absorption.