Not all shoes work for every foot. Finding what works for you.

Struggling to find shoes that feel right? Shoes are often made for “average” feet — but if you underpronate, overpronate, or walk with a different stride, those shoes might not support you properly. Finding the right footwear for your pronation type is important for managing your pronation - to support your stride, enhance comfort, and reduce risk of injury.

In this section:

Or do you need to find out your pronation type so you can find the right shoe for your stride? Check out our Diagnosis page to understand pronation types, and what type of stride you may have. Our Self-assessment helps to identify what your pronation type is most likely to be.

This image shows a person climbing steps in shoes which display a ‘straight last’ sole to the shoe.

Checklist: Features of ‘neutral’ shoes - for underpronation, neutral pronation and orthotics

Neutral shoes are designed to encourage your natural stride without forcing your foot inward (as motion control shoes for overpronators do).

  • For underpronators (supinators), extra cushioning is especially important.

  • When adding custom orthotics or off-the-shelf shoes inserts need the right shoe to fit into - to provide the to comfort, support, and effectiveness. And overpronators may need to consider a neutral shoe if the orthotic has motion control, as using motion-control shoes and an orthotic together may overcorrect motion and roll of the foot through the stride.

Here’s a checklist to help identify neutral shoes when shopping in-store or online.

  • Cushioning: Look for soft, responsive cushioning in the heel and forefoot to absorb shock—this is critical for underpronators.

  • Shape: Choose a shoe with a straight or mildly curved last. Avoid overly curved shoes that can increase instability. And look for lots of room for your toes to spread out.

  • Flexibility: Test the shoe by bending it from toe to heel. It should flex easily to allow your foot to roll naturally forward and push off into the next stride.

  • Heel Support: The heel should be comfortable but not rigid—stiff heel cups can reduce natural motion.

  • No Medial Post: The inner (medial) side of the midsole should be forgiving so that the foot is encouraged to roll inwards. Note: Avoid stability or motion control shoes with a firm inner midsole. These are for overpronators and can worsen underpronation.

By focusing on these features, you’ll improve your comfort and support your gait more effectively.

Checklist: Features of shoes for overpronation

If you’re an overpronator, your foot tends to roll too far inward when you walk or run. This can place excess strain on the arch, ankles, knees, and hips. To help manage this, look for stability or motion control shoes.

These shoes are specifically designed to limit excessive inward rolling and support better alignment through your stride. Some people with moderate to severe overpronation may also benefit from custom orthotics or arch supports for more personalised correction.

Checklist: Features of Suitable Shoes for Overpronation

Use this checklist to help identify shoes that reduce overpronation and support your foot’s natural alignment.

  • Stability Features: Look for shoes labelled as stability or motion control. These often have reinforced midsoles to prevent the foot from rolling too far inward.

  • Medial Post: Look for a firmer material on the inner (medial) side of the midsole. This added support counteracts the excessive inward motion common in overpronation.

  • Arch Support: Moderate to strong arch support is important to help distribute weight more evenly and reduce stress on the inner side of the foot.

  • Heel Support: A structured heel counter helps control heel movement and maintain proper alignment.

  • Shape: A slightly curved last (the shape of the sole) can help guide the foot through a straighter path without overcorrecting.

  • Moderate Cushioning: Unlike underpronators, overpronators don’t need very soft soles. Too much softness can reduce stability. Look for a firm but responsive feel underfoot.

By choosing shoes with these features, you’ll improve support, alignment, and comfort—reducing the risk of pain or injury from overpronation.

Summary table: Shoe differences for underpronators vs neutral pronators vs overpronators

Feature Underpronation (Supination) Neutral Pronation Overpronation
Recommended Shoe Type Neutral shoes with enhanced cushioning Neutral shoes Stability or motion control shoes
Cushioning High cushioning in heel and forefoot to absorb shock Balanced cushioning Moderate cushioning; firmer soles for control
Midsole Support Evenly soft; no firm medial post Even midsole Firmer medial post to reduce inward roll
Arch Support Mild arch support; may need orthotics Natural or minimal arch support Stronger arch support to prevent collapse
Shoe Shape (Last) Straight or slightly curved Slight curve Slight curve; stabilising base
Flexibility Flexible from toe to heel Moderate flexibility Controlled flexibility to limit foot rolling
Heel Support Soft but secure heel mould Comfortable, lightly structured heel Structured heel counter for alignment
Orthotics Often helpful for extra support Usually not needed May be recommended for extra stability
Avoid Stability or motion control shoes (too rigid) Shoes that modify gait pattern Neutral shoes with minimal support

Tips: selecting shoes - for underpronators, neutral pronators, and overpronators

Here are some helpful strategies when choosing footwear:

  • Match the shoe to your pronation type:

    • Underpronators and neutral pronators: look for shoes labelled neutral, with ample cushioning and flexibility.

    • Avoid motion control or stability shoes—these are for overpronators.

    • Overpronators: explore shoes with medial posts and supportive midsoles.

  • Choose the right shoe for the activity:
    Whether for walking, standing all day, or short outings—choose accordingly.

  • Consider your environment:
    Surfaces (e.g. pavement vs grass) and weather (e.g. waterproofing) matter.

  • Check the fit:
    Ensure there’s enough room, especially if you use orthotics. Your foot should feel supported and move naturally from the start.

  • Test before you commit:
    Walk around in them (even if indoors). Shoes should feel right straight away—break-in periods shouldn’t be painful.

  • Review product information:
    Check out any product information. And shopping with retailers that offer detailed product information and flexible return policies will help you make informed and safe choices.

Note, that over time features such as cushioning and support can fade. So replace shoes when needed to maintain good foot health.

Related resources: getting the right shoes for your pronation type

Want to dive deeper? These resources will help you shop smarter.