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If you wear unsupportive shoes, adding one of the best insoles can dramatically make standing, walking and running, more comfortable. Depending on your arch type and gait, there are different types of insoles that provide a certain level of cushioning and support. For people who supinate, or underpronate, wearing supination insoles in your shoes offers the stability and shock absorption you need.
So, What Is Supination?
If you’re someone who tends to put extra pressure on the outer parts of your feet while walking or running, your feet supinate. Supination is the opposite of overpronation, which happens when your feet roll inward as you walk.
Supination happens when your weight rolls to the outside edges of your feet. It’s associated with people who have high arches, says New York City-based podiatrist Dr. Casey Ann Pidich. “If someone has a high foot arch, the arch doesn’t flatten out when standing,” Dr. Pidich says. “Supination can be a result of genetics; it’s also from specific muscles overpowering others in your legs and feet.”
For example, tight posterior tibial muscles (deep muscles in the backside of your lower leg) overpowering weak peroneal muscles (side muscles of your lower leg) can contribute to supination, Dr. Pidich says.
“Certain neurological conditions can also cause people to have a supinated foot,” says Dr. William Spielfogel, a board-certified podiatrist and medical advisor to The Good Feet Store. “But if you have a supinated foot, it doesn’t necessarily mean you have a neurological condition. Those with a supinated foot are born that way; it’s part of their genetic makeup. There’s nothing else that could have caused or prevented it.”
People who supinate are at a higher risk for foot and ankle injuries, such as plantar fasciitis, shin splints, metatarsalgia (pain and inflammation in the ball of your foot) and Achilles tendonitis.
What to Look for in the Best Supination Insoles for Underpronation
Although supination insoles can’t correct your gait (FYI, there isn’t a way to correct supination), they can provide stability and support, which is exactly what people with high arches need, Dr. Spielfogel says. “Supination insoles help direct the foot into a more neutral position. They do this by shifting your body’s weight from the outside of your foot, in turn putting less strain on the peroneal muscles,” Dr. Pidich says.
Below are some standout features to look for when shopping for supination insoles:
- Shock absorption: Because people with supinated feet are prone to overuse injuries, such as shin splints and stress fractures, they need insoles that provide shock absorption while walking or running, Dr. Spielfogel says. You should look for insoles that help evenly distribute your weight to take pressure off the outer parts of your feet.
- Arch support: People with high arches tend to supinate, so it’s important they look for insoles with arch support. “Supination insoles should meet the arch height of your foot when standing. If the arch, or highest point of the shoe orthotic, doesn’t meet or touch your foot’s arch while you stand, it won’t be useful,” Dr. Pidich says.
- A deep heel cup: Supination causes your feet to roll to its outer edges, so looking for insoles with stability features, such as a deep heel cup, can help maintain alignment and limit side-to-side movement. According to a small August 2015 study in Prosthetics and Orthotics International, adding a central stabilizer element at the midfoot in orthotics can help reduce foot pain from excessive pronation and supination.
When choosing supination insoles, also consider the activity you’re doing. Most insoles are made of plastic, leather, foam, gel or a combination of any of these finishes, with some being better suited for certain activities. “For example, a plastic orthotic covered in gel or foam is better for running than a stiffer leather orthotic for an everyday dress shoe,” Dr. Pidich says.
With these features in mind, we rounded up the seven best supination insoles for people with high arches, according to our experts and customer reviews. If you’re still not sure what type of supination insole works best for your feet, consult a podiatrist to get custom insoles and proper treatment.
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Courtesy of Amazon
“I have used these for years,” one reviewer notes. “Easy to slip into sneakers — what I’m mostly wearing now. Makes walking much more comfortable. I especially notice how using the inserts makes a marked difference in my balance and stability.”
Courtesy of Amazon
“A proprioceptive insole, like Naboso’s Activation insole, can help supinated feet maintain balance,” Dr. Pidich says.
Reviewers also rave about how these insoles helped them maintain their balance, especially those with health conditions that affect their gait. “I have MS (multiple sclerosis) and take Pilates for balance and strength,” one shopper writes. “My instructor recommended the Naboso insoles to stimulate the soles of my feet, as they have been numb for years. These insoles increased the feeling in my feet, which, in turn, has helped improve my gait and balance.”
Courtesy of Amazon
Reviewers rave about how life-changing these insoles are for walking around pain-free. “I use them in my shoes every day and they help me balance,” one reviewer writes. “I have high arches, and the insoles support my feet so I can walk faster and easier.”
Courtesy of Amazon
“I’ve struggled with unstable ankles and have very high arches,” one reviewer says. “This product is better than any custom-made orthotic a physician has ever made for me. I replace mine every six months, and it is well worth it to have happy feet and ankles.”
These insoles support all four arches in your feet: inner (medial) longitudinal, outer (lateral) longitudinal, metatarsal and transverse arches. “They support all four arches in the foot to help correct poor biomechanics and keep your feet in their ideal position, which relieves joint pressure, pain and discomfort,” Dr. Spielfogel says.
Courtesy of Amazon
“You can feel the difference as soon as you put them in your shoes,” one reviewer comments. “Instant relief. Wish I’d found this product sooner. I bought a pair for my running shoes and my casual everyday work shoes.”
Courtesy of TreadLab
“I ordered the Ramble insoles for high arches, and they offer great support for all-day comfort,”one reviewer says. “I’ve had custom insoles prior, and these offer just as much arch support without me having to pay a crazy amount.”
How To Treat Supination
There isn’t a way to correct supination because it’s mainly genetic, according to our experts, but by wearing insoles with proper support, you can help keep your feet in their ideal position and relieve pain and discomfort while doing activities. If you’re prone to injury because of supination, consult your podiatrist or physical therapist for proper treatment.
“The only way to treat supination is to have the appropriate support,” Dr. Spielfogel says. “If someone is having issues such as ankle sprains, it could also be beneficial to try physical therapy to strengthen and increase range of motion.”
Meet the Experts
Dr. William Spielfogel is a board-certified podiatrist who currently treats patients at Hamilton Foot and Ankle Associates in New York City. He is also the medical advisor to The Good Feet Store and a member of the American Podiatric Medical Association, the American College of Foot and Ankle Surgeons and the New York State Podiatric Medical Association. Additionally, he is the chief of podiatry in the department of orthopaedic surgery as well as the director of the podiatric medicine and surgery residency program at Northwell Health Lenox Hill Hospital in New York.
Dr. Casey Ann Pidich is a podiatrist who currently treats patients at Park Avenue Podiatric Care in New York City. She is a foot specialist with extensive training in forefoot surgery and diabetic limb salvage and serves as an attending surgeon at Fifth Avenue Surgery Center and Gramercy Surgery Center in Manhattan.
