Selecting the Right Running Shoes for Supination

Your high arches aren’t absorbing the impact of the ground, so it’s crucial you choose running shoes with extra cushioning. Since supinators land heel to toe, look for running shoes with added cushioning at the heels to help improve your gait and protect your heels from the impact.

But you don’t want to be weighed down by too much cushioning, which can cause a poor energy return for your next stride. Instead, go for running shoes with Nike React Foam technology. We’ve created the best of both worlds when it comes to cushioning, perfect for supinators. The foam is as soft and springy as it is squishy and stable. The benefits of this are that it absorbs the impact of the ground while delivering an impressive energy return.

Your supinated feet and toes need space to spread with every stride. A narrow forefoot will restrict your feet and further enhance the damage caused by supination, so it’s important to prioritize shoes with a wider toe box.

Having more space for your toes also helps prevent plantar fasciitis, a common condition experienced by people with foot supination.

For those with naturally high arches, opt for running shoes with support on the midfoot to compensate for underpronation. In fact, wearing shoes with no arch support can actually cause supination.

Opt for running shoes that have extra cushioning and stability in the midfoot. Look for running shoes Nike ZoomX foam. Shaped like a rocker, the foam provides support for the three phases of a runner's stride. It offers flexibility when your foot rises off the ground, a smooth ride when your foot is moving forward and cushioning at ground contact. This midfoot arch support can counteract the effect of your high arches, and help your foot achieve a more neutral strike.

Nike ZoomX foam offers shock absorption, comfort, and durability against wear on the outer edge, which is a common problem area for supinated runners.

Supination can put excess pressure on the plantar fascia, causing plantar fasciitis. Choose running shoes that are extra stable and supportive to prevent this and any other type of ankle injury.

Nike Flyknit enhances the stability of your running shoe. It’s a revolutionary technology that uses high-strength fibers to create lightweight uppers with targeted areas of support, stretch and breathability. The lightweight strands of yarn that have been woven into a one-piece upper, securing an athlete’s foot to the shoe platform. Fitting like a sock, the threads function like suspension bridge cables, but still allow your feet to move freely.

Runners who supinate need running shoes with a neutral-feel. Your naturally high arches may remove you from the feel of the ground when you run, particularly if you aren’t wearing shoes with responsive cushioning.

Nike Zoom Air is a responsive low-profile cushioning that athletes can feel. Each time your foot touches down, tensile fibers compress to cushion the impact before quickly springing back to their original state, generating an explosive, powerful response off the ground.

The best way to tell if your feet are supinated is by examining your stride. You can do this by working with a podiatrist, physical therapist or even running shoe store salesperson, who will conduct a gait analysis.

If you don’t have access to a podiatrist, you can try examining your own stride by recording yourself walking or running. If you notice your feet rolling outward when you run, it’s a sign that your feet are supinated.

Practicing correct running form is vital if you want to fix foot supination. You may not notice that your inclination is to land on the outside of your foot due to your naturally high arches. Try to intentionally land on the balls of your foot with each stride, allowing a smooth transition from heel to toe. It may feel different at first, but with conscious effort, it will start to feel more normal.

If you have severe supination, performing certain exercises and stretches can help to improve your gait. This could be done with a physical therapist or alone, depending on the severity of the issue.

An example of these exercises might include an Achilles stretch.

• Stand upright with feet hip-width apart.
• Release your toe from the floor of one foot so that just your heel is on the ground, and toes pointing upright.
• Bend the opposing leg to deepen the stretch.
• You should feel it on your Achilles and calf.

A supinated foot often causes tight Achilles tendons and calves, so by performing it can help fix supination.