At the end of the day, do you feel you can’t wait to take your shoes off? Do your feet, legs, and back hurt? Maybe your feet are out of alignment, and you need the best insoles for supination.
When your gait is off, it has a knock-on effect on your feet and body. We’ll take a look at what supination is and how it can impact you. You’ll learn how the best insoles for under pronation can help you correct it.
Here our top 5 picks for the best insoles for supination
1. Powerstep Pinnacle Plus Orthotic Shoe Inserts
These full-length insoles have a semi-rigid arch and deep heel cradle to support and correct the position of your feet. EVA foam and Powersteps’s variable cushioning technology keep feet comfortable while an antimicrobial top layer keeps feet fresh.
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2. Spenco Total Support Max Shoe Insoles
These rigid shoe inserts have both a firm arch and heel support. They aim to stabilize your feet and correct the way you walk. They are cushioned throughout for comfort, and the low friction material helps prevent blisters. Antimicrobial treatment on the top layer stops foot odor.
- Spenco rigid arch-support insoles for stability
- For athletes looking for rigid support
- Improves motion control to reduce over-pronation
- Advanced support for the arch and heel
3. Sof Sole Men’s High Arch
Sof Sole brings us foam orthotics with a high arch to help with supination. The full-length insoles have a reinforced nylon plate to help align your feet anatomically. High-density foam and air capsules in the deep heel cup help cushion feet while moisture-wicking technology keeps feet dry.
- High-arch support orthotic insoles for men and women; improves footwear fit, cushioning, and comfort
- Assists in recovery from plantar fasciitis, knee, and lower back pain
- Reinforced support plate for the arch and heel to promotes excellent anatomical alignment; deep heel cup stabilizes foot throughout the walking or running gait
- Soft and supple support foam from heel to toe is custom calibrated for high arches, promoting a natural and smooth stride with each step
- Ideal for everyday support, or while walking running, hiking, and cross-training
4. FootScientific Type 3 (High Arch) Orthotic Shoe Insoles
Designed to deal with supination, these high arch orthotics from Footscience have a form correcting cork footbed. The padded foam at the heel stabilizes and gives support while a comfort layer of EVA foam provides shock absorption. They also have a stay dry upper with an antimicrobial coating.
- Form Correcting Molded Cork: allows for shock absorption, maintains the alignment, and maintains the correction of the orthotic
- Heel Stabilizing Padded Foam: stabilizes the heel, providing comfort and support
- Comfort Layer of EVA Foam: allows for persistent shock absorption and comfort of the wearer
- Stay Dry B.K. Mesh: works to control perspiration, odor control, and transitional cushioning
5. Pedag Correct Plus Orthotic Footbed
These three quarter length insoles to correct supination are ideal for dress shoes. Made from natural leather and latex rubber, they help realign your feet and prevent foot problems and the associated pain. Pedag has over 60 years of experience in producing eco-friendly orthotics.
- CORRECT OVER-SUPINATION: Correct Plus is a 3/4 orthotic that helps correct over-supination
- REALIGN FEET: Gently shifts foot back into correct alignment
- PREVENT FOOT PROBLEMS: over-supination can contribute to plantar fasciitis, tendonitis, shin splints, and more
- NATURAL LEATHER: Correct Plus is made with natural, vegetable tanned leather and comfortable latex rubber
- HAND MADE IN GERMANY from Natural Vegetable Tanned Leather
Our Reviews of the 5 Best Insoles for Supination Correction
As a supinator, you might find your shoes wear more on the outside edge, and your feet ache after a long day. Here are our top 5 picks of the best insoles to help correct the position of your feet.
1. Powerstep Pinnacle Plus Orthotic Shoe Inserts
Pinnacle was founded in 1991 by a foot surgeon and podiatrist who saw a need for over-the-counter orthotics. They make a number of shoe inserts to deal with different needs.
Available in nine different sizes they cover feet from men’s 4 through to 15 and women’s 6 through to 15.5. If you need a small adjustment in size, these can be trimmed to fit.
The full-length insole has dual layer cushioning throughout from an EVA foam base, and a proprietary Variable CushioningTechnology (VCT). This helps target support just where you need it.
The heel cradle and arches are semi-rigid to help keep feet in the right position.
The upper layer is made from a fabric that reduces heat and friction and also has an antimicrobial treatment to prevent foot odor.
Some might find these insoles take a bit of getting used to due to their firmness. They are also quite high-profile and may take up a lot of room in your shoes.
- Wide range of sizes for men and women.
- Cushioned throughout.
- Heel and arch support.
- Odor control.
- Might take some getting used to.
- High profile.
|This is a full-length insole with dual cushioning throughout. A deep heel cup and high arch give support and correct the alignment of your feet. Odor control keeps smelly feet at bay.|
2. Spenco Total Support Max Shoe Insoles
Spenco has been making insoles for over 50 years. The company was originally based in Utah but subsequently relocated to Texas.
The Total Support Max comes in a wide range of sizes for men and women. They start at a 3 – 4.5 for women and a 6 – 7.5 for men. The sizes go up to an 11 – 12.5 for women and a 16 to 17.5 for men.
This insole gives full foot contact with the company’s patented 3 -POD modulation system. This is designed to give your heels and arches support just where they need it to correct the way you walk.
The EVA footbed molds to your foot with wear. A semi-rigid cradle in the deep heel cup cushions and supports each step. The four-way stretch upper fabric helps reduce friction and blisters while providing odor control with Silpure antimicrobial treatment.
Spenco has confidence in their product, offering a one-year unconditional guarantee.
It seems these insoles tend to run on the long side, and the toe area might need trimming. Another option is to size down when ordering. The insoles are quite thick; if you don’t have much wiggle room in your shoes, these could make them tight.
- Semi-rigid full foot insole.
- Additional support for heels and arches.
- Fourway stretch uppers to prevent blisters.
- Odor prevention.
- Might not run true to size.
- Could make your shoes tight.
|In a wide range of sizes for men and women, these insoles provide support for the whole foot. Special attention has been paid to heels and arches to correct the way you walk. An anti-friction, odor control upper layer keeps feet fresh and protected from blisters.|
3. Sof Sole Men’s High Arch
Not everyone who supinates has high arches, although that’s quite often the case. If you are an under pronator who finds high arch support uncomfortable, then Sof sole have you covered.
You can choose from a high, medium or low arch in these full-length insoles.
They come in sizes for men and women. The ranges are 3 -4 through to 13 -14 and 5 – 6 through to 15 – 16 respectively.
Regardless of which arch you choose, these insoles are designed to anatomically align your feet and stride. They have high rebound foam to provide shock absorption and comfort. There are also reinforced nylon plates that support your arches and heels.
Moisture-wicking properties keep your feet dry while air pockets in the heel give added cushioning.
The difference between the 3 options is the thickness and density of the foam. The lower the arch, the less dense the foam. The heights of the arches are 1.1 inches for low, 1.18 inches for neutral and 1.3 inches for high.
On the downside, these insoles don’t appear to have a lot of cushioning, and you might find them hard. They also seem to run on the narrow side so might not be suitable for wider feet.
- Available in three arch heights.
- Semi-rigid support.
- Air pockets in the heels.
- Moisture-wicking for dry feet.
- Might lack cushioning for some.
- Can be on the narrow side.
|These insoles come in a wide range of sizes and three arch heights to suit different feet. A nylon plate provides added support in the arches while the heel is cushioned with air pockets. Moisture-wicking helps keep feet dry and fresh.|
4. FootScientific Type 3 (High Arch) Orthotic Shoe Insoles
Footsientific has worked for 12 years to produce its range of Arches Orthotics. There are three types: one for neutral arches, and one each for over and under pronation.
This is their Type 3 insole for over supination.
If you are unsure which one you need, this video from Footscientific explains how you can find out.
The company aims to replicate the sort of construction and quality you would expect to find in custom made orthotics. The material is designed to mold to the shape of your foot over a period of one to three weeks.
There are 10 sizes to choose from; these include 4.5 to 16.5 for men and 6 to 18.5 for women.
The insoles have a molded cork layer that corrects the form of your foot and provides shock absorption form impact. A padded foam heel stabilizes this area and gives support and comfort. A further layer of EVA foam keeps your feet cushioned.
The insoles are topped off by a Stay Dry B.K. Mesh layer to wick moisture away from your feet. This helps them to stay dry, while an antimicrobial coating keeps them smelling fresh.
The company offers a one year guarantee on corrective features and comfort.
The durability of these insoles may be questionable. It seems they need replacing after anywhere from one to four months. Some also find the cushioning in the forefoot lacking.
- Designed for supination.
- Shock absorbing layers.
- Mold to feet with wear.
- Antimicrobial and moisture-wicking.
- Durability might be questionable.
- Lack of cushioning in the forefoot.
|This is a full-length insole designed for supination correction. The high arch gives support and helps keep your gait correctly aligned while the cork footbed molds to your foot. A padded foam heel provides comfort and moisture-wicking, and antimicrobial treatment keeps feet fresh and dry.|
5. Pedag Correct Plus Orthotic Footbed
Pedag is a company that has produced hand made insoles in Germany for over 60 years. They brought their range to the US in the 1980’s forming Pedag USA for distribution of their brand.
This three-quarter length insole is great for dress shoes, heels, open-toed shoes or whenever you don’t want a full-length insert. It has a high arch for supination.
There are four sizes to choose from: small, medium, large, and extra-large. These cover women’s feet from a 4 through to 10 and men from an 8 through to 13.
This Pedag is rigid with a naturally tanned leather upper and skin-tested latex bottom. It can be worn alone or under or over thin cushioned insoles. You could even place it underneath your shoes existing inners for added support.
It aims to realign your feet, preventing supination and bow legs and alleviating pain.
The breathable materials help to keep feet comfortable and fresh.
It seems the leather might separate from the latex rubber after a while. Some users do find they can still wear them without this upper layer. The range of sizes is also not extensive, so men with larger feet may be out of luck.
- Good for dress shoes and heels.
- Breathable natural leather uppers.
- Skin tested latex cushioning.
- Leather might separate from the insole.
- Limited sizes.
|This three-quarter length insole is a good support option for dress shoes and heels. It has a breathable natural leather upper and a skin-tested latex bottom for cushioning and support. Its rigid design aims to correct supination.|
Supination is part of the natural movement of the foot when we walk or run. It describes the motion where the big toe and heel rotate towards the middle of the body. The ankle then rolls out as the foot flexes.
Imagine the push-off phase of your foot movement when you are running. Your toes and forefoot propel your body forward while your heel lifts off the ground. When this movement is exaggerated towards the outside of the foot, it’s called over supination or under pronation.
On the other hand, when the movement is exaggerated on the inner part of the foot, it’s classed as over pronation.
Effects of Over Supination
Over supination causes the foot and ankle to roll outwards. It means that the impact from each step is concentrated on a small area of the foot and your weight isn’t evenly distributed.
When you push off from the ground, it’s your smaller toes on the outside of your foot doing the work.
This video shows the motion of over supination.
Causes of Supination
There are a few different factors that can lead to supination. The most common causes are:
- Genetics: The length of your legs, the width of your foot and the height of your arches are often inherited traits. These can all affect the mechanics of how you walk or run.
- Incorrect footwear: Shoes which give support to the soft tissues and arches of your feet help keep them protected from injury. Footwear that is too tight or rigid can lead to supination. Likewise, so can shoes that are worn out or have no arch support.
- Incorrect body alignment: When your posture isn’t right and your body is misaligned, some parts have to work harder than others to support you. It can also lead to certain bones and muscles overcompensating (such as those in the feet and legs) causing supination.
- Old injuries: Things like previous ankle injuries or Achilles tendonitis can weaken the soft tissue and bones. This increases your risk of under pronating.
Other things that can contribute include:
- Constant running or walking on hard surfaces.
- Having a sedentary lifestyle.
- Standing for long periods.
- Arthritis and stiffness due to age.
- Exercising too much.
Symptoms of Excess Supination
Under pronation leaves you more open to certain types of injury and health conditions. These include:
- Ankle pain: The constant rolling out of your ankles can lead to them swelling and causing pain. It’s likely you will experience more sprains than is the norm. You might also find your ankles are weak and this is exacerbated by walking, running or standing for long periods.
- Foot issues: Supination often leads to hammer or clawed toes, bunions and calluses on the outer edge of the foot. It can also cause pain in the ball area. Your feet might swell and feel weak.
- Leg pain: Shin splints and stress fractures in the legs and feet can be the result of supination. You might also feel pain in the muscles between the knee and pelvis (iliotibial band pain syndrome).
How To Check If You Over Supinate
There are a few things which can indicate whether you have excessive supination.
1. Look at an Old Pair of Shoes
Check out the soles of an old pair of shoes. If you under pronate you will see visible wear on the outer edge of the heels and soles only. The middle and inner edges of the shoes might still show little or no signs of wear.
2. Look at Your Footprints
There is a test you can do either using a hard surface like concrete or some paper towel and water.
What You Do
- Wet the underneath of our feet.
- Step onto a hard surface such as a concrete floor or a piece of cardboard or a paper towel placed on a hard floor.
- Step off again and examine your footprint.
If the entire footprint is visible, then you more than likely overpronate or have flat feet. If half of your arches can be seen, then your gait is probably normal. If only the outer edge of your foot shows at the arch, then the chances are your supinate.
This video shows you how to do the water test to determine your arch type.
3. Have a Gait Analysis Done
Podiatrists or physical therapists can use specialized equipment to analyze your gait and determine if you under pronate. It might be a good idea to get this done if you have examined your shoes or done a water test and suspect supination.
What To Look For in the Best Insoles for Over Supination
Now you know what supination is and how it can affect you. One of the things you can do to help correct the situation is to wear orthotic inserts in your shoes. These are the features to look for in insoles for under pronation.
- Arch support: Look for insoles that have at a minimum semi-rigid support for your arches. Ones with a higher arch will be better for over supination.
- Heel support: A deep cup with added cushioning in the back can help correct your gait. It will stabilize your heel and help align your foot.
- Cushioning: Things like EVA foam and air pockets will help absorb shock and cushion your feet.
- Molded fit: Some insoles mold to your feet with wear giving you support exactly where you need it.
- Moisture control: Materials that wick moisture away from your feet will help keep them dry. This can help prevent blisters or fungal infections.
- Odor Prevention: Bacteria are the cause of smelly feet. Look for shoe inserts that have an antimicrobial coating to help keep odors at bay.
Frequently Asked Questions
How Do You Fix Supination?
There are a few things you can do to help correct supination. These include:
- Choose the correct supportive shoes for your feet when running or exercising.
- Make sure your shoes are lightweight and cushioned and have ample wiggle room for your toes.
- Use supportive insoles designed for supination.
- Visit a physical therapist for advice on exercises to strengthen muscles and tendons in your feet and legs.
Do Orthotics Help Supination?
Yes, having insoles for supination correction can help. They can put your feet back in alignment, alleviating the pressure on the outside edges and any associated symptoms. They don’t eliminate the problem but assist in helping you walk correctly.
Can I Move My Inserts Between Shoes?
Many insoles are designed to be easily moved between shoes meaning that you will only need one pair. On the other hand, sometimes more than one set makes sense.
You might want to consider full-length insoles for boots and running shoes. For dress shoes or heels, however, three-quarter length might be better.
Under pronation can lead to pain in the legs, back, knees, feet and ankles. Having the best insoles for supination can help alleviate these symptoms by correcting the way you walk.
All the insoles we have detailed can help with this altered gait. We hope you enjoyed our guide and found it useful. Please leave us a comment and don’t forget to share.
3 thoughts on “The Top 5 Best Insoles for Supination in 2023”
GREAT Article…thank you so much…was very happy to find this! 🙂
This website has soooooo much great information. I’m 6′-5″ and too big around at this point in my young early 50’s. 😉 But I used to play tennis up to 3 times a day, 5 Sets each (actually was ranked in my early early years).
I’ve had tons of shoes over the years…and I really never noticed, nor was I told that I had High Arches. So I have probably had Under Pronation / Supination for years. For walking I’ve usually stuck to Nike Vomero’s (I’ve owned Vomero Series 2, 3, 7 and most recently Series 13 & 14). I typically go for Nike (unless I need Gore-Tex from Merrell or North Face), because Nike headquarters and the Nike Employee Store is less than hour away…plus at my old work we used to collaborate w/Nike on design…seems if we ever lost a designer…they would end up at Nike (so I’m partial to Nike…worn Nike Air since they came out in the 80’s) dating myself again. 😉
Mmmmm…guess that was my long preface…before talking about insoles.
So, several years ago I tried all types of inserts / insoles…because I’d worn out the outside of my Nike insoles in several pairs (I buy multiple pairs at a time). And after a lengthy trial and error w/research…I ended up buying mostly PowerStep Pinnacle Breeze insoles, as I really liked the top “mesh type” layer which felt “airy” and has proven to be VERY sturdy and durable for years. They just felt the best at the time, too. Much better than any stock insole where again I typically wore out on the outside edge (should have been my first clue that I was a Supinator. But now I’ve been on the hunt since learning I have higher arches…and I just bought 3 new pairs of Nike Vomero in Size 13 (2 pairs of Series 13’s and 1 pair of 14’s).
So on my own, before discovering this fantastic website. I’d tried the following…
1st – Was PowerStep Pinnacle Maxx…I honestly was most attracted to it because it looked like it had the Breeze’s same top layer that I like so much (that was durable). When they arrived they did seem to have that same ‘Breeze’ top…BUT it was pealing off…and as it turns out the Pinnacle Maxx were very bad for me (as I learned later it encouraged even more Pronation rather then Under Pronation).
2nd – I tried the SuperFeet Green (they were too narrow and hard feeling for my personal preference…but I could see other people liking them).
3rd – PowerStep Pinnacle High Orthotic Heel…those didn’t feel right to me either.
4th – I tried the Sof Sole Athlete Performance (not knowing that its arch was not very pronounced), so it got returned, too.
5th – Was both the Spenco Total Support Max and Total Support Original…but to me, I kind of felt like I was on “stilts” on the heel with their pronounce pads that stick out on the bottom. When I put them in my Vomero’s it “felt” like the back part of my heel would roll over to the outside…but other then that they were pretty comfy…just could not get over that “roll over” feeling.
6th – I “attempted” to try a size 11-12.5 (where I wear a size 13 shoe) of the Sof Sole Men’s Arch Insoles…they were just too small…and I cannot figure out if size 11-12.5 is the biggest size Sof Sole makes for these particular insoles or not? If they made a size 13-14 I think they would have a lot of promise, as they have a top layer that is more like the PowerStep Pinnacle Breezes. Plus, they were very cushy. (Bottomline they got returned only because they were just too short / too small being a 11-12.5 in a size 13 shoe)
7th – Sof Sole FIT High Arch…these are about as good as it gets for a fit (for me anyway). These helped me realize just how high an arch I really have. They feel GREAT laying on ground and stepping on them. They seem to fit my foot perfectly. Their size 13-14 fit my size 13 Nike Vomero’s (Series 13 & 14) shoes PERFECTLY (they just “snap in” with an audible “snap”). So, after two days it was clear these are sliced bread. BUT they were squeaking like crazy with their hard shell at the heel. At first I thought they could use a lil’ more cushioning (maybe they still could). But over-all I loved them but hated the squeaking. I was about the give up…and then I learned that putting powder under the insole was supposed to fix squeaks. Sure enough, still learning things after all these years…the squeaks are totally gone and I’m pretty sure I’ll be ordering like 10 pairs of the Sof Sole FIT High Arch. For me, if they had a top “mesh layer” like the Pinnacle Breeze has and maybe just a touch more cushioning they would be THE perfect insole…at least for me.
So there is my 2 1/2 cents more than anyone ever wanted to know. 😉
Thanks again for a GREAT website!!!
Dear TechKnight Rider, This is THE BEST description of insoles I’ve ever read. Your shared personal experience helped me decide which insole to buy without making a financial mountain of experiments! Thanks so much! – TalonOne