Selecting the right shoes for each occasion helps manage underpronation or supination.
Choosing the right footwear for each occasion goes a long way to making walking or running (or any of your other activities) a breeze. So you can stay pain-free and mobile!
Introducing ‘neutral’ shoes
‘Neutral’ shoes are recommended for those with good pronation and underpronation or supination - as they are designed to support the natural foot movement without altering the natural gait pattern.
And underpronators or supinators often insert additional custom orthotics or insoles into the shoe. This gives them more tailored help to correct the gait motion - such as a heel cup to position the foot when landing.
Checklist: Features of neutral shoes
Understanding what to look for in a neutral shoe will help you find the right fit! You can check these features out by examining them (in person or online) before trying on.
Shape: The overall shape of a neutral shoe usually has a straight or slightly curved shape that doesn’t curve inward aggressively. This shape supports more natural foot movement, without correcting or altering the stride.
Cushioning: Neutral shoes usually feature significant cushioning, especially in the heel and forefoot areas, crucial for underpronators who need extra shock absorption. Check for a soft, padded insole that indicates effective shock absorption.
Flexibility: Neutral shoes should bend easily from the toe to the heel, allowing for a greater range of movement. This flexibility supports the natural stride without overly restricting the foot, benefiting those with a supinated movement.
Heel mould: The heel mould should support the heel without being too rigid.
Medial post: The underpronator doesn’t want a medial post, which is when there is firmer material on the inner side of the shoe designed to stop a foot rolling inwards. Underpronators don’t need this. In fact, we need a shoe where the midsole's inner side should feel consistently soft without any noticeable hardness. Then the natural role of the foot inwards can be encouraged.
By focusing on these features, you can identify shoes to try out, to help manage your underpronation or supination effectively.
Tips: Choosing shoes for the underpronator or supinator
When choosing shoes, consider the following tips to ensure they meet your needs:
Prioritize Neutral Features: Look for shoes labelled as ‘neutral’ with good cushioning, flexibility, and support. Consult product information or speak with a sales assistant or online help for details.
Avoid Shoes for Overpronators: Steer clear of stability and motion control shoes designed for overpronators, as they may exacerbate underpronation, leading to discomfort or injury.
Match Shoes to Activity: Select shoes appropriate for your daily activities—whether you're mostly sitting or frequently walking.
Consider the Environment: Choose shoes suitable for the surfaces and weather conditions you'll encounter.
Consider Wear Time: Factor in how long you'll wear the shoes at a time, such as all day at work or just for an evening out.
Ensure Proper Fit: Make sure the shoes fit well, with enough room to accommodate orthotics or insoles if needed.
Online Purchases: If buying online, choose retailers that provide detailed shoe information and have favorable return policies.
Test the Shoes: Always try on shoes and walk or jog a bit to test their comfort and support. They should feel comfortable and allow for natural movement immediately.
Monitor Wear and Tear: Regularly check your shoes for signs of wear and replace them as needed to avoid foot problems.