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Have you noticed that your shoes wear down on the outsides more than the rest of the shoe? Have you ever finished a walk or run and had the entire outer edge of your foot, the outer side of your ankle, or the outer side of your shin hurt for days? Underpronation may be a key part of your story.
Underpronation (or supination) is a common foot mechanics issue. In most cases, however, people are not aware that they underpronate. Most of the shoe industry is dedicated to those who overpronate, including stability, medial posts, motion control, et cetera. The result is that underpronators, a.k.a. supinators, get much less attention, making it challenging to find the right shoe.
Here’s the thing: when an underpronator is given a “wrong” shoe, things can go wrong quickly. Not just in your feet, but in your lower leg, hip, or back.
This guide will answer the following question: Which shoes are best for underpronators? I’ve broken it down by use case, gender, budget, and activity. Whether you are a runner logging miles for a race or someone who is on their feet all day, we have you covered. Or, are you looking for a shoe that won’t kill your feet by the start of the second week of wearing them? We have you covered on that, too!
Quick Guide
TL;DR — Best Shoes for Underpronation by Category
Short on time? Here are our 8 top picks. Jump to any section below for the full review.
| Shoe | Best For | Why We Pick It | Buy | |
|---|---|---|---|---|
 | ASICS Gel-Nimbus 26 | 🏃 Running (Men) | Max cushioning with GEL pods exactly where supinators need it; roomy toe box, neutral build — our #1 overall pick | Check price→ |
 | ASICS Gel-Kayano 31 | 🏃 Running (Women) | FF Blast+ foam and GEL cushioning built for high-mileage female supinators; lightweight support that doesn’t get in the way of a neutral gait | Check price→ |
 | Hoka Clifton 9 | 🏃 Running (Budget) | Maximalist foam and a Meta-Rocker sole at a lower price; light despite the thick stack — the smart value pick for supinators | Check price→ |
 | Hoka Bondi 8 | 🚶 Walking / Daily | Hoka’s plushest all-day shoe; outstanding shock absorption for supinators spending long hours on hard floors or city streets | Check price→ |
 | Hoka Bondi SR | 💼 Work / Standing | Slip-resistant outsole + maximum neutral cushioning; built for nurses, teachers, and retail workers with supinating feet | Check price→ |
 | Adidas Ultraboost 23 | 👟 Casual / Lifestyle | Boost foam delivers some of the best cushioning in any lifestyle shoe; neutral and responsive — stylish enough to wear anywhere | Check price→ |
 | OOFOS OOahh Slide | 🏠 Sandal / Recovery | OOFOAM absorbs more impact than standard footwear foam; contoured arch support prevents supinators from undoing the day’s work at home | Check price→ |
 | Nike Free Metcon 6 | 🏋️ Cross-Training | Flexible forefoot for high-arched feet with a stable heel for lifting; the most versatile gym shoe for supinators | Check price→ |
Table of Contents
Underpronation Shoes: How to Find the Right Fit
The Supination Gait Cycle and Biomechanics
Underpronation, or supination, is a foot mechanic in which your foot rolls on its outer sides rather than the inner sides. A moderate roll to the outside is fine! The issue is the excessive nature of the out roll. With proper pronation, the foot rolls slightly inwards after the heels strike the ground. This distributes the impact load across the entire foot and cushions it as it travels up your gait chain.
With underpronation, cushioning and shock absorption are reduced because less of the foot contacts the ground to distribute the load. In fact, the outer part of the foot is taking much of the impact load of each step in your gait cycle. The underpronating foot stays much more rigid for longer during each stride. The lack of shock absorption means more stress travels up the ankle, shins, knees, and hips because the shock is not effectively absorbed.
If you have been battling repeated sprained ankles, shins, plantar fasciitis, IT bands, or other injuries and have been able to eliminate training errors and strength imbalances, take a closer look at your gait pattern!
How to Pick the Perfect Shoe for Underpronation
Standard shoes, and especially stability or motion-control shoes, are designed on the assumption that the foot needs help to stay neutral or to correct inward roll. That concept, however, is the opposite of what your foot demands.
Instead, you want to look for the following attributes:
- Cushioning. This is essential. Since your foot doesn’t naturally absorb much shock when you walk, your shoe needs to make up for it. Look for a shoe that features a thick, responsive foam midsole in the heel and forefoot.
- Flexibility at the toe. Underpronators don’t like wearing rigid shoes. You’ll need one that can flex through the midfoot and forefoot to let your foot operate through a natural range of motion.
- Neutral, rather than corrective, arch support. An underpronator’s arch is naturally higher. They don’t need support that pushes their arch further inward; they need softer support that supports their natural arch shape.
- Roomy toe box. High-arched feet often run wider at the front. Putting them into a narrow toe box causes pressure and creates more compensation issues, thereby exacerbating the problem.
- Lighter weight. The more weight you carry in a shoe, the more the stress you’ll endure. A lighter shoe will help your foot move through its natural range of motion.
Why You Should Never Wear Stability or Motion Control Shoes
You would be surprised by how often runners make this mistake! Stability shoes use a harder medial post on the inner part of the midsole in an effort to curb inward motion. Motion control shoes take this further by being the stiffest type of running shoe available.
The problem with these two categories of shoes is that they’re made for runners who roll their foot inward when they walk. If you’re an underpronator, your foot will roll outward or stay straight. Stability and motion control shoes will only compound the problem by placing even more stress on the outer foot. In fact, these shoes can actually increase your risk of injuries as a supinator.
Before You Buy, You’ll Need to Check Your Gait
The wet foot test is a great starting point. Simply wet your feet, then put your foot on a piece of cardboard or even a paper grocery bag. Then take a look at your foot print. If you see a small strip connecting the heel with the forefoot, or almost no strip at all, and if no part of the inner part of your arch is visible on the paper, this means you have high arches and underpronate.
Another option is to take a look at the wear of your current shoes. If you have more wear on the outer edge of the sole, in both the heel and forefoot, then you’re an underpronator. This is probably one of the best ways to tell what kind of gait you have, as it’s based on how your foot naturally moves with every step you take.
Another way to tell, with certainty, is to have your gait assessed at a specialty running store. It only takes a few minutes and it’s the quickest, most reliable way to find out. I’ll have more about that later.
Best Shoes for Underpronation
What Makes a Running Shoe Work for Supinators
My top three criteria for underpronator running shoes are cushioning level, heel-to-toe drop, and flexibility.
- Cushioning level is what underpronators should look for either maximum or near-maximum cushioning levels in their shoe. Since your feet aren’t taking in the shock as much as they’d like, the shoe does it for you.
- Heel-to-toe drop is that most underpronators tend to fair better with low to moderately low drops (4 to 8mm) because the lower drop tends to encourage midfoot and forefoot strikes versus heel strike, which tends to send the impact up the lateral chain.
- Outsole flexibility — Look for a shoe that naturally bends through the forefoot. Any kind of rigid sole or carbon plate will make things worse.
Top Underpronation Neutral Running Shoes for Men
ASICS Gel-Nimbus 26
This is our top pick, and for good reason. The Nimbus has been our go-to recommendation for supinators for years, and this 26th version is the best we’ve seen yet. The FF Blast+ ECO foam is really luxurious, and the Gel pods in the heel and forefoot soften impact exactly where underpronators need it. It features neutral support, a roomy toe box, and a bendy outsole.
Pros: Fantastic cushioning, smooth transitions, time-tested with supinators, available in wide fits
Cons: Expensive, a bit clunky at faster paces, can feel a little too spongy if you like to feel the ground beneath you
New Balance Fresh Foam X 1080v13
One of the very best cushioned neutral trainers we’ve tested, the Fresh Foam X 1080 is thick, bouncy, but still responsive enough that you won’t feel like you’re sinking into a pillow. It’s wide enough in the toebox to accommodate high-arched feet, and the engineered mesh upper is breathable for warmer weather running.
Pros: Perfect cushioning to responsiveness ratio, great durability, available in multiple widths, great for daily miles through faster tempo workouts
Cons: Not great for trail running, price is high at full retail
Brooks Ghost 16
The Ghost is one of the best all-around neutral cushioned shoes on the market. It provides just enough cushioning without being too soft or overly heavy, and its DNA Loft v3 foam is capable of handling a variety of different paces. It’s a great pick if you want one neutral trainer for your daily training runs and you’re an underpronator.
Pros: Great cushioning, durable outsole, available in a few different widths, mid-range price point
Cons: Less cushioned than the Nimbus or 1080 for high-mileage supinators, can feel a bit stiff when it’s really cold out
Hoka Clifton 9 (High-quality budget alternative)
The Clifton line by Hoka has become synonymous with maximalist running shoes, and rightly so, because that’s exactly what these shoes are. The Clifton 9 features a thick midsole with a Meta-Rocker design to help propel underpronators through the entire gait cycle. Plus, this model runs lower in cost than the Nimbus or 1080, but still boasts serious cushioning for those miles.
Pros: Excellent cushioning, a great value, light despite a thick stack of foam, good for both road and light trail use
Cons: Rocker sole takes getting used to, not as snappy for faster runs
Best Women’s Running Shoes for Underpronation
ASICS Gel-Kayano 31 (for high-mileage training)
Don’t let its stability label make you pass it over; it features lightweight, almost unnoticeable support technology that neutral-gaiters and mild supinators can easily run in comfortably. If that doesn’t sell you, the FF Blast+ foam and GEL cushioning should. For female runners logging high mileage on paved terrain, the added protection from the Kayano 31 is well worth the price tag.
Pros: Great for long runs, responsive yet maximally cushioned, offered in wide fit, reliable track record.
Cons: Costly, heavier than more lightweight trainers, not ideal for women with severe supination due to mild stability features.
New Balance Fresh Foam X More v4
The “more” in the More v4’s name is accurate, as it offers a more-than-decent amount of cushioning. A top choice for women with underpronation and a love of impact protection. The Fresh Foam X midsole is one of the thickest and softest available in a neutral shoe.
Pros: Maximum cushioning, lightweight for how tall it is, wide in the toe area, great for slow recovery runs and longer-distance training.
Cons: Limited responsiveness for faster paces, may feel bulky.
Brooks Ghost 16 (Women’s)
Nothing special to note here; it’s exactly what you would expect from a versatile, well-cushioned, neutral trainer. The same as the men’s version. Comes in multiple width options. An excellent all-around option for the supinating female runner looking to keep things budget-friendly.
Pros: Smooth and comfortable, good value for the money, durable, available in multiple width options.
Cons: Not maximally cushioned (though still well-cushioned), which may not be the best for heavier supinators.
Saucony Ride 17 (Women’s) (Best value option)
The Ride 17 delivers a smooth, cushioned ride without the premium cost. PWRRUN foam offers good responsiveness and cushioning without being too un-stable. An ideal choice for women who are just starting a running routine and who aren’t ready to invest in a pricey performance trainer.
Pros: Great value, nice smooth heel-to-toe transition, available in wide fit, breathable upper.
Cons: Lacks cushioning compared to top-of-the-line options, may not be as long-lasting with heavier training loads.
Road Running vs. Trail Running for Underpronators
On-road, cushioning is king. The concrete is hard and unforgiving, and your shoe should take the brunt of that with maximum plush. This is the role the Gel-Nimbus, Fresh Foam X 1080 or Hoka Clifton excel in.
Out-of-doors? Not so much. In trail you need cushion, you need traction and you need a little stability. On uneven footing the earth will roll your foot around, and an underpronator is extra susceptible to rolling an ankle on the trails (especially if they have high arches, which is common). The #1 go-to shoe for trail running is a favorite of mine: the Hoka Speedgoat 5. The Speedgoat offers maximum cushioning, stability via its wide base and traction via its lug pattern. The ASICS Gel-Trabuco 12 is a great second choice and slightly more affordable. Stay away from minimal trail shoes and/or extremely stiff ones. The barefoot-style trail shoes are definitely not for you.
Best Walking and Everyday Shoes for Underpronation
How walking is different from running for supinators? Running is not walking. You’ll likely take fewer steps while walking (though it’s hard to tell without tracking), and your feet aren’t as hard on the pavement as your running gait is, with only 1.5 times body weight impact per step (compared to 2 to 2.5 times body weight for running).
Walking shoes will also require more flexibility through the sole (more so than running since your foot bends more so while walking, than it does when running), and perhaps slightly less cushioning. That said, we would still advise a substantial amount of cushion and a neutral build for your walking shoes. The last thing underpronators want to be wearing while walking is something flat or lacking in support whatsoever. Casual shoes, for instance, fall into this category.
Best Men’s Walking Shoes for Underpronation
New Balance 990v6
The 990 series is among the most famous shoe lines in existence, and the 990v6 delivers a comfortable and supportive neutral platform with a plush ENCAP midsole that absorbs impact without bottoming out. A suede and mesh upper provides breathability and durability, and it comes in a wide-fit version, which is important for underpronators who need more room in the forefoot to accommodate high-arched foot shapes.
Pros: Top-notch durability, cushioned and supportive, available in wide widths, works as a walking shoe and casual sneaker
Cons: Expensive, heavy for a performance shoe
Hoka Bondi 8
The Bondi 8 is Hoka’s go-to option for a highly cushioned walking shoe and daily comfort shoe. Underpronating men who spend large amounts of time on hard floors, in warehouse spaces with concrete floors, in hospitals, or on city streets, can benefit from all-day relief with the shoe’s superior shock absorption.
Pros: Maximum cushioning and comfort for all-day wear, light and nimble for its thickness, comfortable off the rack
Cons: Not the most stable on uneven terrain, rocker-style sole takes getting used to
Saucony Echelon 9
This comfortable, neutral walking shoe with a wide fit and plenty of cushioning is specifically designed with wider feet and high arches in mind, so it’s a great fit for underpronators with those foot characteristics. The PWRRUN foam feels responsive during long walks.
Pros: Wide-fitting, great fit for high arches, cushioned and comfortable with some flexibility, mid-range price point
Cons: Not the best looking walking shoe, can run large
Top Picks for Women with Underpronation: Walking Shoes
Brooks Glycerin 21 (Women’s)
The Glycerin serves as Brooks’ flagship neutral daily running shoe, but it also shines as an excellent walking shoe. The DNA Loft v3 foam provides the perfect balance of plush comfort and stability, and its roomy forefoot fits the narrow, high-arched shape typical of many women. It is also offered in multiple width sizes.
Pros: Super plush and comfortable, generous roomy toe box, amazing cushioning for lengthy walking, great construction quality.
Cons: Expensive, excessive for casual strollers.
ASICS Gel-Cumulus 26 (Women’s)
The Gel-Cumulus feels a bit lighter and more supple than the Nimbus and is a better shoe for walking. The gel in the heel takes care of impact well, and the rest of the shoe is neutral and flexible.
Pros: Lighter than max cushion walking shoes, nice gel cushioning, flexible forefoot, offered in wide.
Cons: Less cushioning than the Nimbus, as if you’re doing major mileage, you might want more.
New Balance Fresh Foam 860v14 (Women’s) (Budget option)
The 860 sits just below the 1080 in NB’s Fresh Foam line-up but delivers a good, cushioned, neutral walking shoe. At a cheaper price point, it’s great for everyday walks.
Pros: Good value, decent cushioning, comfortable for daily wear.
Cons: Less cushioning than premium walking shoes.
Best Casual Lifestyle Sneakers for Underpronation
Obviously, you don’t need high-end performance trainers as your primary walking shoe. Many people with underpronation only want casual wear that looks nice and protects their feet from pain.
- New Balance 574: The 574 has a classic look and features a cushioned midsole for all-day comfort. It isn’t a performance-level shoe, but the ENCAP foam in the 574’s midsole is much nicer than that of most casual sneakers.
- Adidas Ultraboost 23: The Boost foam in the midsole provides some of the best cushioning for a lifestyle shoe you can get. It’s neutral and responsive and looks good enough to take to dinner.
- On Cloudmonster: On is a newer brand and the Cloudmonster is the most recent addition to its lifestyle and performance walking line. The CloudTec pods on its soles provide a unique cushioning geometry, and the shoe is built neutrally. Great for supinators that want something lighter and sexier for daily walking.
What NOT to Look for When Buying Shoes for Supination
- Shoes that are too flat and offer no support, such as ballet slippers, minimal walking shoes, and sandals, are going to give a supinating foot nothing to work with.
- Shoes made out of heavy and stiff leather, such as dress shoes that have no cushioning, commonly used in formal settings, are brutal on supinator feet, especially when worn on hard, unforgiving floors.
- Shoes that are designed for overpronation are problematic, as a walking shoe’s arch support will be on the side that’s wrong for a supinating foot.
- Shoes with a super narrow forefoot are bad, as the narrow toe box will push all the toes together, cause blisters, and put more weight on the lateral side of your foot.
Top Underpronation-Friendly Footwear Across Different Scenarios: Work, Casual, and Athletic
Ideal Work and Dress Shoes for Underpronators
Sourcing dress shoes suited for underpronation remains perhaps the most demanding aspect of this guide. The majority of dress shoes are crafted on a last prioritizing style over structural support.
For the Male Underpronator: The Ecco Helsinki 2 is an excellent choice, featuring a wide toe box, leather upper, and a more cushioned outsole than standard dress shoes. While it is not a running shoe, this model offers some of the better alternatives for professional men who still require support. For many, the Johnston & Murphy Cresswell is another fine option; this dress shoe contains a cushioned sockliner, which can also be removed and replaced with a custom orthotic.
For the Female Underpronator: The Clarks Linvale Jerica is a leather-work pump equipped with a cushioned footbed. If the shoe requires an additional cushion layer beyond what’s offered in stock, it is easy to upgrade any shoe to a manageable platform with the use of a high-arch insert from the likes of Superfeet. The takeaway? A dress shoe that fits an insole high arch orthotic works well for underpronators. That should be your guideline to determine a professional’s dress shoe selection.
Best Daily Work Shoes for Hard Surfaces
Underpronators working hard, standing surfaces are being hammered. Consider the demands of medical staff, waitresses, retail associates, school teachers, and many others who must work in environments like these. When the stress is combined with repetitive impacts, unforgiving floors, and time spent on your feet, the potential for discomfort increases.
- Hoka Bondi SR The Bondi Slip Resistant, is built for the workplace, featuring a slip-resistant outsole, maximum cushion, and neutral build, and is one of the best shoes available for those suffering from supination working in jobs where standing is required for long periods.
- Dansko Professional Clog These have become the go-to for health care professionals and those standing on concrete. A wide toe allows the high arch of the foot to fit the depth and structure; a rocking motion of the bottom helps reduce fatigue, and the heel cup allows for stability without a corrective medial posting. A high-arch insole is a must.
- Skechers Work Sure Track The low-cost option. The work shoe isn’t as comfortable as the Bondi SR, but the slip resistant outsole still features a neutral platform that is very cushioned. For those with high durability issues, the price is a good value.
Best Sandals and Home Slippers for Underpronation Support
This is the area where most underpronators let themselves down. Going barefoot on hard floors, or putting on slippers that offer no support at all, cancels out all the benefit you may have received from a good pair of running shoes during the day.
- OOFOS OOahh Slide: The OOFOAM material provides better impact absorption than most footwear foams. Its contoured footbed provides gentle arch support, and this is a top recommendation for underpronators who seek recovery footwear between runs.
- Birkenstock Arizona (with soft footbed): The Birkenstock footbed enjoys a well-deserved reputation for its arch support. The version featuring the soft footbed is a better option for those with high-arched, supinating feet than the standard cork option. Note: You will want to buy an authentic Birkenstock Arizona fit guide, and not an imitating version available from a fast-fashion outlet.
- Vionic Relax Slipper: This is one of the few slippers featuring a built-in orthotic footbed. It is neutral, has received the APMA stamp of approval, and does not look like medical equipment. If you are an underpronator and need all-day support, even at home, this is a major improvement over the typical slipper.
- Teva Original Universal Sport: A more athletic choice for supinators seeking a shoe for casual outdoor activities. It features a cushioned footbed, adjustable straps, and a neutral design.
Best Cross-Training and Gym Shoes for Underpronators
Cross-training and gym shoes demand lateral movement, jumping, and lifting, requirements that are very different than for a shoe intended for walking or running in a straight line. Lateral movement is of significant concern to supinators: since the foot lands on the outside edge, making a lateral cut without a stable, cushioned shoe will quickly strain your ankle.
- Nike Free Metcon 6: The Metcon line is the premier choice for cross-training. In the free model, more forefoot flexibility is provided than in the regular Metcon, which is a benefit for high-arched underpronators. It features good cushioning, a flat heel to facilitate lifting, and a flexible forefoot for movement.
- Reebok Nano X4: This is another cross-training shoe like the Metcon, but the Nano X4 has a slightly wider forefoot that fits the underpronator foot nicely. The Floatride foam adds a bit of additional cushioning to the shoe compared to the Metcon, which is an advantage for supinators doing box jumps or other activities requiring many repetitions.
- New Balance Minimus TR V2: For supinators who do obstacle course racing or other functional training of the trail-style, minimal drop, flexible shoe that seems to have more cushioning than its size might lead one to suspect.
Sport-Specific Picks: Tennis, Hiking, and Cycling
- Tennis: For lateral court coverage and generous cushioning in a neutral design, the ASICS Gel-Resolution 9 fits the bill. Supinators should be sure to select a shoe with significant lateral support to the outsole, but avoid any shoe with excessive medial posting. For supinators on a tennis court, the Gel-Resolution provides solid cushioning to dampen impacts and a flexibly constructed upper to support a high-arched foot.
- Hiking: For a Gore-Tex waterproof boot with a Contagrip sole and significant cushioning (if not quite the maximalist), the Salomon X Ultra 4 GTX is another winner for underpronators on moderate to very tough hiking trails. For those hiking over even more challenging terrain, Hoka puts its well-remembered cushioning in the Anacapa Low GTX. It’s a hiking and trail running shoe for underpronators that really packs serious impact protection in the midsole to take a lot of hits during hours spent walking, even as some trail shoes start to slip.
- Cycling: Cycling shoes are less obviously designed around an underpronating foot than are walking or running shoes for the obvious reason that cycling shoes attach the foot to the pedal. That said, the position of the shoe’s cleat does matter. Generally, underpronators often find that moving the cleat slightly inward allows them to use the cleat in a way that counteracts a tendency for the foot to point outward. A custom orthotic specific to your foot and foot geometry can help here. You can still wear standard cycling shoes like those in Shimano’s IC series line for indoor cycling and spinning; if you’re looking to do outdoor road cycling, make sure to work with an experienced bicycle fitter to nail down the precise cleat position that works best for you.
How to Get the Most Out of Your Shoes as an Underpronator
The Role of Orthotics and Insoles
A good shoe is the starting point, but an orthotic can help you get more mileage out of that shoe or help fill in the gaps where the shoe is nearly but not quite what you need.
For underpronators, the orthotic should be one that offers some cushioning but more support and an arch that conforms to that higher arch rather than one that aggressively attempts to flatten it. You want support that won’t let the high arch drop, but you also don’t want an orthotic or insole that encourages your arch to cave further inward. Superfeet HIGH ARCH is one of the best ready-to-go off-the-shelf orthotic choices for supinators, and Powerstep Pinnacle is another strong option that can be slipped into a range of shoe types.
Custom orthotics are an option as well. They are designed by prescription from a podiatrist. If an off-the-shelf orthotic or insole isn’t doing the job, you might want to consider working with an orthopedist and a company to provide custom orthotics that take into account the specific dimensions of your gait and your foot. Just remember if you are going down the orthotic or insole path, your shoe will need a removable insole. If your shoe doesn’t have a removable insole, you’ll end up with two insoles in that shoe and that can affect the fit in unpredictable ways.
Exercises to Stretch and Strengthen
Shoes cover the outside world; exercises train your inside world. You need both.
For supinators, you’ll want to focus on:
- Calf stretches as tight calves are typical in underpronators and lead to stiff ankles. Do a regular standing calf stretch against a wall. Hold for thirty seconds and do it 2-3 times a day.
- Ankle circles and eversion exercises with a resistance band which strengthens the muscles that evert your foot (roll it outward) and may help reduce supination.
- Arch lifts stand with your foot flat on the floor and try to lift the arch without curling your toes or lifting the heel. It sounds easy, but it’s pretty hard. This builds strength in your intrinsic muscles (the little ones deep inside your feet).
- Single-leg balance exercises which means standing on one foot on an uneven surface (folded towel or balance board) to improve proprioception and ankle stability; underpronators need this.
- IT band and hip stretches as underpronation puts extra emphasis on your lateral chain muscles (IT band, TFL, glutes). Keeping these flexible and strong helps limit downstream issues.
How Often Do You Need to Replace Your Running Shoes
Most cushioned running shoes typically wear out over a distance of 300-500 miles. When you’re a supinator and you’re running in max-cushioned shoes, I usually go for the lower end (300 miles) because the foam compresses unevenly under lateral loading patterns, and it often degrades faster on the outer heel and forefoot where the strike is concentrated.
The first thing to check for is how you feel: when your feet hurt after you’re done with running (something that didn’t happen before), when you can see creases in the foam and it feels flatter than before, or when you see your outsole wearing through and the midsole showing, that’s the moment you replace the shoes.
Don’t judge how long shoes have been based on their appearance: cushioning degrades from the inside and it’s possible you’ll wear out a max-cushioned shoe faster than a minimalist shoe because your body has adapted its movement to support that’s no longer there. Running with a compromised cushion is worse than running minimalist. You’ll be forced to change how you run and that’s when it gets hard.
How to break in a new shoe
New shoes, especially ones with lots of cushion, are changing the mechanical environment that your foot is used to. You don’t go from no running to a half marathon in a new shoe!
In the first week wear the shoe on short walks or for easy runs of under 30 minutes. Take note of any areas that may be causing hot spots that need to settle. In weeks two and three, slowly work up the duration and the intensity. Most quality cushioned shoe models will get softer and form to your foot shape in the first 30 to 50 miles.
If you have hot spots on your foot that cause rubbing or pressure for several days the first week, fix the cause sooner rather than later! It could be using thicker socks, lacing them differently, or you could be better off returning them. Underpronators especially should look for pressure along the outside edge of their ankle and their fifth metatarsal bone.
When to see a Podiatrist or Physical Therapist
Shoes and exercises can go a long way, they can’t do everything. Consider seeing a professional if:
- You have pain that doesn’t go away, particularly plantar fasciitis, achilles tendinopathy, recurring ankle sprains, shin splints, and it doesn’t resolve by changing your shoe after four to six weeks.
- You’re a runner and you have a stress fracture, particularly in the fifth metatarsal. This area is one area that underpronators are much more likely to break and it should be evaluated by a professional as it means you may be training wrong.
- You want to get a formal gait analysis. Many physical therapists and podiatrists use video gait analysis to give you specific feedback about your gait which is far better than just doing a gait assessment on their tread mill at a running store.
- You want to get custom orthotics, DON’T get them online! Custom orthotics need to be prescribed by a professional after a proper assessment of your foot.
A good podiatrist will look at your foot structure, gait, and activity demands. They will look at everything and your foot in general, not just the foot and the pain itself. It’s probably worth at least one appointment if you have pain that you suspect is caused by under pronation for some amount of time!
Conclusion
Underpronation is not a nuance to work around. It’s a key component of foot-ground interaction and should guide every choice of footwear you make, from your running shoes to your work shoes to your at-home slippers.
The most important elements to consider for underpronation, in order of importance: ample neutral cushioning, forefoot flexibility, a roomy toe box, and a neutral style. Beyond these core principles, any features are optional.
Across the shoe types in this guide, my top choices are:
- Best running shoe for underpronation: ASICS Gel-Nimbus 26
- Best walking and daily shoe: Hoka Bondi 8
- Best budget running shoe: Hoka Clifton 9
- Best casual sneaker: Adidas Ultraboost 23
- Best for all-day standing: Hoka Bondi SR
- Best sandal: OOFOS OOahh Slide
- Best cross-training shoe: Nike Free Metcon 6
Before implementing any of this advice, pause to consider where you’ll be wearing the shoe most. Are you a runner, prioritize this category? Are you on your feet throughout your workday? Begin here. Doing both? Consider two shoe types. There is no point in trying to get one shoe to do all your daily duties.
The return on investment of getting your shoe type selection right is substantial. Wearing shoes that fit your gait type will reduce the amount of pressure on your joints, increase your comfort, and, again, probably more than anything else, reduce your injury risk. Our feet are subjected to an incredible amount of force every single day. Give your feet what they need. Don’t let vanity prevent you from making a logical choice.
Author
Paula Maureen has collaborated with famous shoe brands and designed popular women’s sandals. As a proofreader, she contributes to foot wisdom.
