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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 the best supination insoles in your shoes offers the stability and shock absorption you need.
So what exactly does it mean to supinate? 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 is most often 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.
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“Certain neurological conditions can also cause people to have a supinated foot,” adds 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.”
A trip to the podiatrist will help you determine if you supinate, but to quickly check at home, try the wet foot test. Simply wet the soles of your feet, then step on concrete or a paper towel for 10 seconds and check out your footprint. If your feet don’t leave much of an impression near the midfoot, you have high arches and are therefore more likely to be prone to supination.
Wearing the best supination insoles will not only correct your alignment from the ground up, but can also help to prevent injuries associated with the foot type: People who supinate are at a higher risk for common foot concerns such as plantar fasciitis and metatarsalgia (pain and inflammation in the ball of your foot), as well as additional issues like shin splints and Achilles tendonitis.
The best supination insoles will offer arch support, shock absorption, and stability by way of features like a deep heel cup. With these points in mind, we rounded up the best supination insoles, according to our experts and product testing.
Superfeet’s All Purpose Support High Arch Insoles are made with the brand’s Moisturewick technology to reduce odor during long days on your feet, and you can trim them to slide into narrow shoes if needed. These all-purpose supination insoles are made to last for up to 12 months or 500 miles, so you’ll get a lot of use out of them, too.
What testers say: “I was having some foot and ankle issues and my Dr recommended using the green Superfeet high arch inserts. That was 4 years ago, and I haven’t had a problem since I started using them. They seem to last forever, but I generally change them every 6 months in the shoes I wear most often. Great product.”
Price upon publish date of this article: $54.99
Courtesy of Amazon
What testers say: “I have MS (multiple sclerosis) and take Pilates for balance and strength. 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.”
Price upon publish date of this article: $55
What testers say: “I walk, on average, 5+ miles per day on concrete and asphalt. I’ve got good walking shoes and had only minor pain while walking but have heel pain afterwards. I’d tried different insoles but after no improvement I begrudgingly paid for these inserts. Literally after one day of use my pain disappeared. I was astonished!”
Price upon publish date of this article: $20
Courtesy of Amazon
What testers say: “I walk for exercise and when I travel. My feet supinate and I can’t walk well without good shoes and insoles. I was previously using Powerstep Pinnacle Plus Met insoles for years and needed replacements. I discovered these Powerstep High Arch insoles and tried them out. They are wonderful. From the start, insoles support my arch and they are so comfortable. I purchased two pairs.”
Price upon publish date of this article: $41
Courtesy of Amazon
What testers say: “This is the first insert I’ve found that correctly supports the outside edge of my foot. Any casual shoes I buy, my foot feels like it is tipping sharply, with the inside getting way too much lift and the outside too little, tilting my foot to the point it feels like I’m sliding off the insole to the outboard side. Just like the illustration depicts. It has a little too much arch, causing me some irritation when I walk, I’m waiting to see whether my foot adjusts or if I need to do something to flatten the arch a bit.”
Price upon publish date of this article: $74
Courtesy of Amazon
What testers say: “I’ve struggled with unstable ankles and have very high arches. 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.”
Price upon publish date of this article: $44
Courtesy of TreadLab
What testers say: “I am so happy I found these insoles. They help tremendously with my supinating ankles. I didn’t realize it, but I have had supinating ankles and it has caused a lot of pain in my feet over the years. My feet have slowly been feeling better and I don’t roll my ankles nearly as often as I used to. I wish I had known about these years ago. I highly recommend these insoles.”
Price upon publish date of this article: $60
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.
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 supination 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.
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.”
How We Selected the Best Supination Insoles
For more than 75 years, Footwear News has been the shoe authority. Our coverage spans top industry news, retail trends, head-to-toe fashion, athletic and outdoor analysis, and more. Footwear News’ global network of editors has carefully curated all product selections featured using our expansive brand knowledge and thorough research to find quality, long-lasting items.
In order to select the best supination insoles, one health writer interviewed two podiatrists to understand the key features to look for in orthotics that help provide the necessary comfort and support for supinators. Using their input, our writer and Footwear News editors canvassed the insole market to find top shoe inserts with essential features for supinators, like deep heel cups, arch support, and cushioning. We assessed insoles from top brands like Superfeet and Walk Hero, checking to make sure the key features and construction of the insoles align with expert advice. We also took into shopper reviews into consideration, combing through tester feedback to ensure that each of the supination insoles on our list is durable and appropriate for various types of footwear, from comfortable flats to running sneakers. Learn more about us here.
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.
Meet the Authors
Tiffany Ayuda is an editor and writer based in New York City. She writes about fitness, nutrition, health, and general wellness. Most recently, she was a senior editor at Prevention.com, where she expanded their fitness, nutrition, and e-commerce coverage. She held previous editorial roles at Eat This, Not That, Daily Burn, Everyday Health, and South Beach Diet. Tiffany’s work has appeared in the Huffington Post, the Daily Beast, Women’s Health, Mind Body Green, PopSugar, Yahoo! Health, Health and NBC News Better. She is also a certified personal trainer through the American Council on Exercise. Ayuda wrote the original version of this article on the best supination insoles and interviewed podiatrists for the story.
Claire Sullivan is the Senior Beauty and Lifestyle Commerce Editor for WWD and Footwear News. She has over six years of experience as a writer and editor for national media outlets including Martha Stewart Living, Martha Stewart Weddings, InStyle, and Byrdie. She keeps her finger on the pulse of all things related to beauty and wellness, regularly digging into foot-related topics like plantar fasciitis or at-home foot peels. Sullivan contributed to the July 2024 update of this article on top supination insoles with updated products for summer 2024, as well as additional advice on how to determine if you need supination insoles and what to look for in the best pairs.
