The best shoes for underpronation, according to podiatrists

CNN

5 hours ago

Shoes for underpronation quick picks
Walking shoes for underpronation: Altra Lone Peak 9
Hybrid shoes for underpronation: Topo Athletic Traverse
Flat shoes for underpronation: Vivobarefoot Geo Court III Whether you've recently visited a podiatrist or self-assessed your gait patterns, those with underpronation often benefit from the best shoes tailored uniquely to their feet.
Not sure where on the spectrum you stand? 'Underpronation is when the foot lacks pronation and the foot doesn't roll inward enough during the gait cycle,' Rina Harris, a functional podiatrist based in London, England, and a virtual practitioner at Gait Happens, said. Thus, she explained underpronation is not a medical diagnosis but rather a general term used to describe inefficient foot movement patterns that don't typically allow for shock absorption and efficient weight distribution.
While underpronation is not typically a podiatric emergency, keeping it unchecked may lead to other concerning issues, according to Paul Thompson, an Australia-based podiatrist at The Barefoot Movement and creator behind The Barefoot Podiatrist. 'This imbalance can lead to excessive strain on certain muscles, changes in movement patterns and compensatory gait adaptations.'
For a step in the right direction, read on for the best podiatrist-recommended shoes for foot pain and discomfort that can assist with underpronation.
Altra Women's Lone Peak 9
While Altra's Lone Peak series was designed uniquely for trail running, features like foamy zero-drop midsoles, a wide toe box to promote natural foot movement and StoneGuard inserts to protect feet from debris make them a stellar choice for getting your steps in at a comfortable, low-impact pace. Read our review
Altra Men's Lone Peak 9
For walking shoes that'll take you far in your quest for a healthier gait pattern, look to these supportive Altra sneakers Harris dubs some of the absolute best out there for walking with underpronation. Altra Women's Olympus 6 Trail Running Shoes
In these hiking-friendly shoes ideal for those experiencing underpronation, enjoy a roomy toe box, grippy outsoles for maximum stability on slick terrain and mesh uppers for breathability.
Altra Men's Olympus 6 Trail Running Shoes
Hit the hills with style and comfort in one of Thompson's top hiking shoes for underpronators. 'It's a max-cushioned option for those needing extra protection on rugged terrain,' he said. Altra Women's Escalante 4
If you've got a need for speed, Thompson suggests the latest Altra Escalante runners, now even lighter than their predecessors. 'They're lightweight and flexible with moderate cushioning for comfort on longer runs,' he said.
Altra Men's Escalante 4
In these expert-approved men's running shoes suitable for those with underpronation, a socklike fit ensures they move with — as opposed to against — your natural foot shape and gait cycle.Topo Athletic Women's Traverse
If you'll be experimenting with a variety of terrains during your next cardio session, opt for these do-it-all athletic trainers. 'They're hybrid shoes that work well for both trail running and hiking,' Thompson said.
Topo Athletic Men's Traverse
A low heel-to-toe drop and durable yet flexible mesh uppers keep these trail shoes best suited to underpronators. Better yet, they're available in wide sizing (men's only). Vivobarefoot Women's Geo Court III
Harris approves of Vivobarefoot's casual tennis shoes for those experiencing underpronation. She appreciates them for the way they support natural foot movements all while offering a wide toe box and flexible soles to help encourage pronation and improve overall foot function.
Vivobarefoot Men's Geo Court III
Wear them with your favorite dress pants or athleisure set — the sky's the limit with this practical and versatile pair of men's flats suitable for those with underpronation. Tennis-inspired and made of responsibly sourced leather, they make for a smart addition to your footwear arsenal.Topo Athletic Women's Fli-Lyte 5
These trainers are one of Thompson's top picks because they offer protection without feeling overly rigid or sacrificing the foot's natural movement pattern. 'They're a good all-around choice for runners who want a natural feel with a bit of extra protection,' he said.
Topo Athletic Men's Fli-Lyte 5
Thanks to their forefoot rocker design, you can expect these protective men's running shoes to impart serious momentum into your next run, allowing you to hit high speeds in comfort and with efficiency.
Topo Athletic Women's ST-5
'This is a minimalist-inspired option ... that offers a balance between natural movement and just enough cushioning to help absorb impact forces, which can be higher in underpronators,' Thompson said.
Topo Athletic Men's ST-5
The minimalist shoe bandwagon is worth hopping on if you're looking to help address underpronation, but with a bit of extra responsive foam at the midsoles, these pared-down shoes feel even more accessible.
Feelgrounds Original Knit
No specific activity on the itinerary, just vibes? Feel the ground with Feelground's catchall minimalist shoes. They're a podiatrist's pick for their ability to accommodate a range of movement patterns, thanks in part to a generous toe box and supple soles. 'They're another minimalist shoe with no cushioning but flexible and well shaped for everyday wear,' Thompson said.Xero Shoes Women's HFS II
If hitting personal records is on your radar, take Thompson's lead and invest in his performance-oriented pick boasting an anatomic fit that's also free of a heel-to-toe drop.
Xero Shoes Men's HFS II
Thanks to their contoured fit, extra-grippy soles, wide toe box and light-as-air feel, the newest HFS road runners from Xero Shoes offer underpronators an efficient and comfortable stride.
Vivobarefoot Women's Primus Flow
It's no secret heavy layers of cushioning can offset your balance during strength training, leading to muscular overcompensations and potential injury. That's what makes these expert-approved barefoot-like training shoes a wise addition to your footwear lineup.
Vivobarefoot Men's Primus Flow
Train the smart way with Thompson's favorite training shoes for underpronation. 'They're breathable and versatile for casual wear or light training,' he said.Vivobarefoot Primus Trail FG III
Harris recommends these barefoot-style trail walking shoes to help underpronators get out in the great outdoors. They're at once light and breathable, allowing you to go the extra mile in more ways than one. Some cushioning
Thompson explained that an underpronating foot doesn't absorb shock as efficiently, so a small amount of cushioning can help alleviate some of that impact. 'However, if the rest of the kinetic chain is functioning well, we might even look at reducing cushioning and training the body to absorb impact more efficiently,' he said. 'It's about striking the right balance rather than relying on thick padding to compensate.'
Minimal heel-to-toe drop
'Keeping the heel and forefoot at a similar level helps maintain ankle stability and prevents excessive lateral strain,' Thompson said. 'A raised heel shifts weight forward and can create further instability, especially at the ankle, increasing stress on the peroneals (the lateral muscles of the lower leg) and contributing to lateral ankle flare-ups.'
Flexibility
'It's important to choose a shoe that allows natural foot movement and encourages pronation,' Harris said. 'A flexible, foot-shaped shoe that does not overly restrict motion can be beneficial. Many feet, even those that tend toward underpronation, are adaptable and can develop better movement patterns with proper foot training and footwear.' Thompson added that flexible soles can also promote better overall mechanics and control.
Anatomically shaped
To support proper gait patterns, Harris said your shoe should be anatomically designed to contour to the shape of your feet. '[It should be] foot-shaped, lightweight, flexible and designed to accommodate natural foot mechanics, similar to a minimalist or barefoot-style shoe,' she said.
Wide toe box
Toes need space to spread and stay engaged, according to Thompson, so your best bet is a wide toe box to accommodate these functions. 'The big toe, in particular, plays a big role in stability and propulsion, so we want to avoid anything that squishes or restricts it,' Thompson said. 'If the big toe is compressed and can't function properly, it can lead to inefficient propulsion, clawing of the lesser toes and increased lateral calf strain.' Bonus: A wide toe box can contribute to your overall comfort and prevent rubbing against foot deformities like bunions and hammer toe.
The following FAQs have been answered by podiatrists Rina Harris and Paul Thompson.
Aside from shoes, what else can help with underpronation?
Aside from shoes, what else can help with underpronation?
Apart from wearing appropriate footwear, Harris and Thompson said certain techniques can help restore natural foot function and promote pronation. Some example techniques include the following:
Mobility exercises to stretch and mobilize the foot, ankle and lower leg.
Balance training to strengthen and stabilize muscles that enhance foot adaptability.
Barefoot training to enhance proprioception that offers the foot better movement control.
Gait retraining, which encourages a more balanced and efficient stride to reduce compensatory patterns that contribute to underpronation.
Sensory awareness drills that increase foot sensory feedback to help improve movement patterns.
Foot-strengthening tools like toe spacers, balance beams and textured surfaces to help retrain the foot to move more naturally.
Are underpronation and supination the same thing?
Are underpronation and supination the same thing?
Underpronation refers to the foot's inability to roll back in or pronate sufficiently, whereas supination refers to the foot rolling outward, or the arch lifting, according to Thompson, who added that both pronation and supination are necessary for healthy foot mechanics.
Are stability shoes good for underpronation?
Are stability shoes good for underpronation?
Stability shoes are generally not recommended for underpronation because they limit pronation, according to Thompson. A foot that lacks pronation is typically more rigid, he explained, so adding a stiff and supportive shoe can further limit movement, potentially worsening the issue. Instead, he said individuals with underpronation should opt for shoes that allow for natural foot movements, which encourages pronation and shock absorption. A flexible, foot-shaped, zero-drop shoe with a wide toe box is more effective in promoting healthy movement patterns.
We consulted the following experts to gain their insights on selecting the best shoes for underpronation.
Rina Harris, a functional podiatrist based in London, England, and a virtual practitioner at Gait Happens
Paul Thompson, an Australia-based podiatrist at The Barefoot Movement and creator behind The Barefoot Podiatrist
CNN Underscored has a team of skilled writers and editors who have many years of experience testing, researching and recommending products, and they ensure each article is carefully edited and products are properly vetted. We talk to top experts when applicable to make certain we are testing each product accurately, recommending only the best products and considering the pros and cons of each item.
Contributing editor and writer Marissa Miller has 15 years of experience testing and reporting on all things health and wellness while also serving as a certified personal trainer from the American Council on Exercise with a specialization in orthopedic exercise and senior fitness. For this article, she spoke with two podiatrists to gain their professional insights on how to choose the best shoes for underpronation.