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Differences Between Overpronation vs. Underpronation

Posted by:

Johannes Sauer

Reviewed by:

Dr. Jennie Stanford

Updated at: March 30, 2025

Table of Contents

  1. What is Overpronation?

  2. What is Underpronation?

  3. Causes of Overpronation and Underpronation

  4. How Do You Know if You Overpronate or Underpronate?

    1. Wet Feet Test

    2. Wear Pattern of Shoes

  5. Gait Pattern Diagnosis

Wondering how your feet should really meet the ground when you walk or run? In a perfect world, the impact gets distributed evenly across the ball of your foot.

But for many of us, that's not what happens - instead, our feet might roll too far inward (overpronate) or not enough (underpronate).

Let’s break down these common foot issues, what's behind them, and why they matter for your overall movement and comfort.

What is Overpronation?

With overpronation, the impact with the ground is transferred too far inwards, causing the foot angling inwards. This results in pressure on your second and big toes. Common results include bunions, heel spurs, plantar fasciitis, and shin splints.

What is Underpronation?

Underpronation, or supination, is the opposite of overpronation. Instead of the foot transferring the impact too far inwards, it doesn’t transfer it inwards enough. The feet angle outwards, and most of the impact is felt along the outer edges. It is also known as “supination.” Common conditions that can result from underpronation include knee pain, thigh pain, and Achilles tendonitis.


Causes of Overpronation and Underpronation

Underpronation typically is caused by a foot structure with high arches. Overpronation, by contrast, is usually the result of flat feet that do not include sufficiently high arches. Gait problems (such as Parkinson’s gait, also called shuffle gait, for example, or foot drop or altered gait following a stroke)  can flatten arches. Sometimes arches also can flatten as a result of aging.

How Do You Know if You Overpronate or Underpronate?

Mar 30, 2025

In some cases, you may be able to tell simply from observing your own gait or symptoms. But in others, it can be more challenging. A couple of things to try are the wet feet test and looking at the wear pattern of your shoes. 

Wet Feet Test

To conduct this test, get your feet wet. Then, take a few steps to leave footprints. For example, you can do this on a sidewalk. Then, examine your prints.

  • If the arch of the foot is largely missing from the footprint, you underpronate.
  • If the footprint is very well-filled-out, you overpronate.
  • If there is a strong inward curve on the inside edge of the footprint, but the arch is still pretty present, you probably have a neutral (ideal) walk.

Wear Pattern of Shoes

Another thing you can do is examine the wear patterns on your shoes.

  • If most of the wear is on the outside edges, then you underpronate.
  • If you see extra wear on the heel of the shoe as well as the part of the sole that goes under the ball of your foot, you overpronate.
  • Neutral pronators usually can identify an S-shaped pattern of wear on their shoes.

Gait Pattern Diagnosis

The ideas above may help you to determine your gait pattern. But you can also visit a podiatrist to get a diagnosis of your gait. They can diagnose you based on your symptoms, wear patterns, and observing how your feet fall as you walk.

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FAQ

Do I need different shoes for overpronation vs. underpronation?

If you have a low arch, such as in overpronation, you should make sure that your shoe features excellent arch support. Ideally, the heel should also be raised a little.

If you underpronate, you will need a tall support for your high arch. You also will want to look for a wide heel.

Can incorrect pronation cause injuries?

Yes, incorrect pronation can lead to injuries. Your feet are not aligning properly as they hit the ground. Repetitive stress injuries are more likely. You might twist your heel.

Can orthotics help with pronation issues?

Yes. Using orthotics can help with pronation issues by improving arch support. If you purchase a high quality shoe with great arch support, however, you may discover that you do not need orthotic inserts.

Can exercises help correct pronation problems?

Yes, exercises can help you to re-train your gait. They can also strengthen the tendons and ligaments in your feet. Walking is an effective exercise, so long as you are taking care to improve your gait. You can also do simple stretching and strengthening exercises at home.

The footwear you choose also can make a difference in your gait by providing you with the support and stability you need. We suggest wearing Cadense shoes for foot drop or shoes for seniors.

These shoes feature good arch support and a comfortable, stable, wide design. They are designed to be easy to walk in even for people with serious gait problems such as foot drop.

Posted by: Johannes Sauer

Johannes is the CEO and Co-Founder of Cadense and passionate about helping people with walking difficulties. Johannes is the CEO and Co-Founder of Cadense and passionate about helping people with walking difficulties. He was immediately drawn to the mission of the company because his cousin lost his lower leg in a tragic motorcycle accident a few years ago and is experiencing walking difficulties ever since. Johannes brings over a decade of experience in working for consumer product companies to Cadense. He holds an MBA from the University of Graz in Austria. Johannes lives with his family in Santa Barbara, CA.

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Reviewed by: Dr. Jennie Stanford

Dr. Jennie Stanford, MD, FAAFP, DipABOM, is an obesity medicine physician and metabolic health expert, as well as a medical writer and educator. Dr. Jennie Stanford, MD, FAAFP, DipABOM, is an obesity medicine physician and metabolic health expert, as well as a medical writer and educator. She earned her Doctor of Medicine degree from the University of Mississippi Medical Center. Dr. Stanford is board-certified by the American Board of Obesity Medicine and the American Board of Family Medicine. She is passionately involved in medical education, dedicating her time to mentoring and advancing the field.

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