Do your feet tend to roll outwards when you walk or run? You may have what’s known as ‘underpronation’ or ‘supination’.

The goal of OutwardStride is to provide information, resources and tips to help you identify and proactively manage underpronation or supination.

The OutwardStride focuses on 3 areas, which together help manage underpronation or supination.

1. Diagnosis: Having a diagnosis helps you target the specific underpronation (supination) issues you are dealing with.

2. Lifestyle: Knowing the activities that may exacerbate your underpronation or supination can help you to make good choices and mitigate risks.

3. Footwear: Selecting the right footwear for a situation is a critical part of daily management. As well as promoting comfort the right shoes can help prevent injury, discomfort and pain.

   Disclaimer: The aim of OutwardStride is to share ideas, resources, and useful information to support you to navigate and manage your pronation journey. This site is not a substitute for professional expertise. Always consult the relevant professionals for tailored advice.

Video: What is pronation, underpronation (supination) and overpronation?

This video ‘Walking and Pronation’ by OrthoInfo (from the American Academy of Orthopaedic Surgeons) helps to understand the differences between neutral pronation, underpronation (supination), and overpronation, and the bio-mechanics of a walking.

• the motion of ‘pronation’ or ‘neutral pronation’ helps absorb the impact of landing and distributes our weight evenly when we walk or run. The foot lands, rolls slightly inward transferring weight to the long bones of the foot, and then rolls forward to the toes to push off into the next step. This motion supports overall mobility and foot health.

• for those with ‘underpronation’ or ‘supination’, the foot tends to roll outwards during a stride, with less shock absorption on landing and uneven weight distribution across the feet. This can lead to stress and issues in the feet and ankles and increase the risk for injury when you walk or run.

• for those with ‘overpronation’ the foot rolls to far inwards during a stride, with too much weight carried by the inside of the foot and big toe. This also causes stress in the feet and ankles and increases risk of injury.