14 Best Walking Shoes for Overpronation and Flat Feet (Reviewed in 2020)
Today we’ll be reviewing 14 of the best walking shoes for overpronation and flat feet.
As someone mentioned, the decisive test for the shoe’s level of comfort and support is Disney World.
If at the end of the day you take your shoes off and your feet still feel wonderful, that’s the right shoe to convert to.
Best Walking Shoes For Overpronation And Flat Feet
Best 4 Side By Side Comparison
- Saucony Grid Omni Women/Men
- Moderate to severe overpronation
- Garment full-grain leather
- Removable insole
- GRID midsole
- XT-900 + carbon rubber
- Vionic Walker Women/Men
- Moderate overpronation
- Premium, full-grain, water-resistant leather upper
- Removable orthotic insole
- Molded EVA midsole
- Durable rubber outsole
- Brooks Addiction Walker Women/Men
- Moderate to severe overpronation
- Full-grain leather/nubuck
- Removable insole
- BioMoGo DNA midsole
- Durable HPR Green outsole
- Hoka Bondi 6 Women/Men
- Mild overpronation
- Full-grain leather leather/mesh upper
- Removable insole
- Full-length compression molded EVA midsole
- Abrasion rubber outsole
Saucony Grid Omni
Women’s & Men’s
The Omni is a great option for the overpronator who needs motion control, stability, and cushioning.
Overpronation and flat feet issues (stabilizes and supports the foot), Bunions and hammertoes (footbed is wide enough to allow them to splay comfortably), high arches, bad knees, hips, back, ankle, Plantar Fasciitis, heel spurs, Achilles Tendonitis/Tendinopathy, Morton’s Neuroma, Hallux Limitus/Rigidus, metatarsal pain (excellent cushioning in the metatarsal area), stress fractures.
What makes the Saucony Omni one of the best walking shoes for flat feet and bunions:
- Corrects and minimizes the impact of overpronation and alleviates the pain by aligning the ankles, knees, and back properly.
- Provides unparalleled comfort if you are on your feet on concrete floors all day.
- Makes walking enjoyable and pain-free.
- Encourages long-distance walking at a brisk pace at a reasonable comfort level with no rubbing, chaffing, or crowding.
- Helps prevent ankle sprains.
The Saucony Grid Omni is one of the best stability walking shoes for overpronation available. It’s got enough motion control built into it to help correct overpronation and flat feet issues and relieve heel pain.
This Walker has a casual comfortable design and feels just like it looks and it’s packed with plenty of cushioning and support.
It’s constructed with a full-grain leather upper that looks clean and simple but not as breathable as those with mesh uppers.
When looking at the ankle support, you can tell that this shoe is pretty stable with lots of plush comfort around the collar.
Another cool thing about the Grid Omni is it comes with plenty of room for your toes to splay naturally. Despite that leather shoes usually feel a bit restrictive, the Omni does not have that problem for most users.
The upper feels a bit snug but comfortable and reassuring for those that need the stability especially for those that need something to provide support for those long walks and long shifts at work.
The heel cup is deep but not so much that it may cause discomfort when combined with high arch support. In this respect, the Grid Omni is moderate and rather comfortable.
The midsole of the Grid Omni is made of a durable EVA foam that not only adds to the comfortability, but it’s also structurally convenient for those with flat feet and overpronation issues.
The shoe also comes with a rearfoot Grid cushioning system that helps ease the impact from your strikes.
What’s more, there’s a 12-millimeter heel-to-toe drop which should transfer some of the energy to the forefoot on landing and take less overall impact off the heel.
As far as the insole, it’s well-cushioned and enjoyable on the underside of your foot. It’s a soft texture with a high wall to keep your foot locked in place and ensuring a more appropriate walking motion.
The insole isn’t too thick and the arch isn’t as high as something like you would find in a Vionic shoe, but it definitely offers a good amount of support.
For those that need a bit more stability or a more rigid overall support, you’ll notice the insert is removable and can be replaced with your own choice of orthotic.
In short, the Saucony insole seems to be a bit more moderate. It’s softer with a more cushioned footbed throughout for those that need less overall rigidity
The outsole is made of a durable rubber material that provides enough traction and moderate overall flexibility.
The Omni is non-marking so you can be assured you won’t be scuffing up any floors while walking.
This is one of the highest-rated walking shoes for overpronation, flat feet, and Plantar Fasciitis and can also be used for work and moderate gym activities that don’t involve heavy running.
While this might feel a bit tight when trying it on, it mostly fits true to size and you may not have to order up or down to get your fit.
But for those that need the assurance, there is the option to buy in both regular and wide sizes, which is super convenient.
Overall, the Saucony Grid Omni gets amazing reviews online for those suffering from overpronation, flat feet, and heel pain.
- The all-leather upper makes the feet a bit hot during warm days.
Aliza Hausman is in love with the Omni. Read her story On Amazon.
Brooks Women’s Ariel 18
Recommended by most physical therapists, the Ariel 18 feels like walking on cloud if you can no longer stand wearing “cute shoes” any more.
Flat feet and overpronation (cushiony and supportive), large wide feet (won’t be hanging off the edge of the footbed), bunions and hammertoes, high insteps, Plantar Fasciitis, capsulitis, bad knees and backs, metatarsal arthritis, Fibromyalgia.
What makes the Ariel 18 one of the best women’s shoes for flat feet and overpronation:
- Corrects overpronation issues because it’s super stable and supportive.
- It’s a great fitness walk and workout shoe.
- Has an amazingly generous wide toe box for toes to wiggle.
- Accommodates custom orthotics with no issues.
- It’s a sturdy construction.
- Fits like a glove, wraps, and hugs the foot during those long miles.
- It’s much cushier than the Ariel 16.
- Its upper is stretchy, which is great for people with top-of-foot pain.
- Feels great out of the box with no break-in period.
- You can wear it for work and still go home with happy feet.
- It won’t let your feet to wobble when stepping on uneven ground.
The Brooks Ariel 18 is one of the best women’s walking shoes for overpronation, flat feet, and normal arches as well.
It’s considered a motion control shoe, which means that you’ll have high stability and firmness throughout.
It’s intended for those with flat feet but can also be used by those with normal arches as well. Its design makes it appropriate for running, walking, and even casual wear.
The upper in the Ariel 18 is designed with soft and airy upper mesh that’s breathable and offers plenty of toe flexibility.
What’s more …
Brooks has added a bit more room in the toe box, which adds to the overall comfort factor.
The heel in the Brooks Ariel 18 isn’t actually that deep. In contrast to the arch support structure, it feels more like it’s guiding your feet to the appropriate walking motion.
It’s rather soft however and feels enjoyable on each heel landing.
Around the ankle area, you can notice that typical Brooks heel collar that is well cushioned and supportive.
It grabs your ankle nicely and your heels are locked and placed securely without that feeling of them slipping out like some other shoes.
The outsole is made with a high-performance rubber that’s not only great for traction but also for abrasion-resistance.
The Ariel 18 also contains an extended Progressive Diagonal Rollbar (PDRB) to help with motion control and guiding your foot to its natural stride.
The midsole is designed with Brooks’ DNA cushioning system that purportedly offers 25% more cushioning than their standard DNA midsole.
On top of that, the arch support is comfortable and not overpowering like shoes designed for overpronation that will have a higher and sometimes more rigid arch support system.
As far as the insole in the Ariel 18, it’s thick and supportive, which helps keep you from losing any stability.
It also has an arch with a moderate build but doesn’t feel so big when combined with the neutral heel cup.
It’s comfortable but not overly plush so you’ll still enjoy the ride while reaping the benefits of the overall support system.
The Brooks insert is pretty flexible. It’s actually quite thick in comparison to others, but the arch support is not too strong and the heel cup is moderate.
It is removable for those that prefer to use something more specific to their needs.
Again, the Brooks Arial 18 is one of the best walking shoes for flat feet overpronators and it also rates well for those with heel pain as the design is comfortable and supportive in all the right areas.
As far as sizing goes, the Ariel 18 is available for women in full and half sizes. It’s also offered in normal wide and extra-wide options so it’s pretty convenient in that there’s an option for everyone.
Color choices are limited but they all look clean and simple.
When trying it on, the initial impression is that the Ariel 18 feels different from a typical running shoe.
It’s a bit heavier and stiffer in the outsole due to the built-in motion control properties it’s loaded with.
However, the insole is soft and comfortable and it feels flexible on the toe area with the mesh upper lining.
It also feels really stable in the ankle as well as on the side of the foot.
Overall, the Brooks Ariel 18 gets great reviews online for those suffering from flat feet and overpronation issues and heel pain as well.
- A bit pricey.
- Only three color options.
Catherine Booher says her podiatrist recommended the Ariel and she was glad she picked it because it has really corrected her flat feet and overpronation issues. Read her story.
Women’s & Men’s
The women’s version has been designed for the women’s specific foot shape (wide forefoot and narrow heel)
Overpronation (corrects gait and posture, aligns the body properly, prevents ankles and joints from overpronating), supination, balance issues, bad knees, knee replacement, bad hips, bad ankles, back pain, lower back pain, Plantar Fasciitis, heel spurs, arthritis, osteoarthritis, Fibromyalgia, shin splints, Achilles Tendonitis, Bunions and hammertoes, flat feet, wide feet, high instep, high foot pressure, top of foot pain, peripheral neuropathy, stress fractures.
What makes the Vionic one of the best walking shoes for flat feet and overpronation:
- Stabilizes the feet perfectly.
- Prevents any foot discomfort or soreness in the shin or leg.
- Offers great arch support underfoot (no pain at the end of the day).
- Allows you to be on your feet longer and walk longer distances pain-free.
- Helps keep your feet from getting fatigued.
The Vionic Walker Classic is one of the best stability walking shoes for flat feet and overpronation on the market. It can be used as a casual shoe for work and even dressed up a bit.
It’s designed for moderate overpronators and is really useful for those suffering from Plantar Fasciitis as well.
This shoe has a casual feel and fits rather snug around your feet. The upper is made of full-grain water-resistant leather that feels smooth and looks nice.
The Vionic Walker Classic is also fitted with a firm thermoplastic heel counter that helps improve foot stability. The collar is somewhat plush and locks your foot securely in place.
The Walker Classic is constructed with a durable rubber outsole that provides good traction and stability. It’s moderately flexible and doesn’t feel as rigid as a motion control shoe might, but it’s not light and flexible, either.
The midsole is made of a slightly flexible but mostly firm EVA material that works well in absorbing shock.
The insole that comes with the Walker is thick and has a full profile contour. You can expect this to have as noticeable an arch as any other shoe available on the market.
The arch is high and the heel cup is moderately deep and they provide enough stability for those with overpronation issues.
People seem to appreciate the benefit that this shoe and insole specifically offer by way of reducing foot and heel pain. You’ll definitely feel the difference.
In fact, for those with sensitive flat feet, the arch support may be a bit bothersome at first. Vionic recommends breaking this shoe in slowly.
But then again, this shoe is designed to help those with overpronation and flat feet issues and has a good reputation for doing just that.
That said, the Vionic insole is fully removable and can be replaced with another orthotic if you prefer.
And since it’s a thick and full volume insert, you might stand to gain a bit of foot room if you do so.
Since the Vionic Walker is one of the best shoes for Plantar Fasciitis, most tend to leave the original insole in the shoe for the support.
Overall, the Vionic insole is semi-rigid throughout with a bit of cushioning. But the benefit lies in the high-arch support and the deep heel cup.
As far as the footbed, the heel is semi-cushioned and provides a bit of comfort for those with sensitivity due to Plantar Fasciitis and related foot issues, though it definitely doesn’t have the plush cushioning that a running shoe might provide.
The footbed also feels somewhat cushioned and comfortable even with the pronounced arches, but the stability in these shoes is definitely good.
The Vionic Walker Classic is one of the best arch support shoes available. With one of the most dramatic arch supports on the market, you’ll definitely notice the lift you get by wearing this Walker. And with the casual design, you can wear it just about anywhere.
As far as sizing options are concerned, this shoe is available for in full and half sizes with wide options available, which should cover most foot types.
The Vionic Walker is pretty snug. It feels just about right for narrow feet, but you may need to size up if you need extra breathing room. Luckily, there are wide options available for that.
All in all, the women’s Vionic Classic Walker gets the best reviews online for those suffering from overpronation, flat feet, and heel pain related to Plantar Fasciitis.
- It’s a bit stiff (but you’ll get used to it fast)
Margaret Wood says the Vionic successfully addresses all her foot issues; Plantar Fasciitis, overpronation, and flat feet. Read her review.
Ryka Women’s Devotion Plus 2
The Ryka Devotion is like heaven to walk in
Overpronation and flat feet, Plantar Fasciitis, high arches, wide feet, Bunions and hammertoes, shin splints, Achilles Tendonitis, Extensor Tendonitis, Fibromyalgia, bad spine, weak hips, osteoarthritis in knees and back.
What makes the Ryka Devotion Plus 2 great everyday shoes for overpronation.
- It’s comfortable, cushy, bouncy (like walking on pillows), really breathable, lightweight, very attractive.
- Fits absolutely perfectly.
- Rocks you forward a bit.
- Has a wide toe box.
- Provides great arch support and cushioning.
- Holds your heels stable really well and cradles your instep beautifully.
- It’s great if you find it difficult to get nice-looking wide shoes.
- It’s great for uphill and downhill walking.
The Ryka Devotion Plus 2 is one of the best women’s walking shoes for flat feet and overpronation and for good reason.
It’s a high-end designer sneaker and has a moderate to high-arch support that would work well for those that need the extra support. This walking shoe looks super hot and very fashionable.
The Ryka is also considered to be one of the best shoes for Plantar Fasciitis and it’s typically used as a casual shoe for work and for light gym activities.
This is your next everyday walking shoe whether you’re just doing a little walk around the neighborhood, walking around the house or you’re power walking getting those 10k steps.
The Devotion is designed on the last of women’s foot, which is narrow in the heel and a bit wide in the forefoot. This provides the perfect fit for the shape of a woman’s fit.
The upper is made of a very lightweight wire mesh material that is very porous and breathable. It’s moderately flexible and feels as comfortable as it looks.
The grip on your ankle is sufficient around the heel collar and your foot feels secure with the deep heel cup. It really feels supportive and comfortable.
The mesh on the upper is larger to smaller to larger again depending on where you are on the shoe.
The overlays are FlexFoil and they’re extremely lightweight. Rather than having something bulky on top, which Ryka used to do back in the day, these FlexFoil overlays are lightweight and they also give you structural support around your foot.
The Devotion Plus 2 has a durable rubber skeleton outsole that works in tandem with a Pod system to help absorb shock.
These pods of that Resorb material are going to give you that rebound on the external and the internal. They give you the like-you’re-walking-on-a-yoga-mat type of sensation.
What’s even more beautiful about these pods is they give you a little bit more height especially if you’re 5.1. They also add to the shock absorption.
Your knees, ankles, hips and lower back will appreciate those extra layers of shock absorption especially if you have a hard time wearing something that’s really flat and low to the ground.
Under the insole, you’ll find an EVA midsole that is geared to provide a good amount of cushioning. The midsole gives you full heel-to-toe cushioning support shock-absorption.
Internally, laying on top of that midsole is two layers of Ryka’s Resorb foam. What’s important about that is it’s a foam that doesn’t bottom out.
Resorb is actually a responsive foam that gives energy return back to your body. It puts that spring in your step so you really feel less fatigued at the end of the day.
What Ryka has also done to make the Devotion Plus 2 even more comfortable straight out of the box with zero break-in period is the jersey lining around the tongue and collar.
This lining is going to help keep your heel in place so you’re not getting extra friction in the back of your heel.
The insole that comes with the Ryka has an above-average arch support profile while not being too voluminous and taking up room in your shoe.
This supportive insole gets great reviews online for those with flat feet as well as those with high arches.
The Devotion’s arch support is thin, flexible, and has a good amount of cushioning that feels right.
While the Ryka Devotion Plus2 feels comfortable on the insole, it’s not at the expense of additional stability. There’s lots of contour in the arch that goes well with a fairly deep heel cup.
The insole is fully removable. However, you may need to replace it with your own if you need something more rigid because it has a rather thin profile.
It’s made of foam to give it a plush feel and even with medium arch support that still may not be enough for those that need a more rigid design.
This Ryka Devotion walking shoe is one of the most comfortable women’s walking shoes on the market and that’s what most use it for, as a casual shoe. But it’s so comfortable and supportive in the arch.
Many women who spend all day on their feet like nurses and retail workers love wearing these for job.
When trying it on, the Ryka Devotion Plus 2 feels lightweight and has a very comfortable upper material.
The Q-Contour footbed is anatomically designed around a woman’s foot. It provides nice arch support with the help of a firm piece of foam that’s going to support your arch.
The footbed cups around the heel. The reason why this is important is that women have hips and by cupping around the heel, it’s actually giving support to your heel stabilizing it so there isn’t all this extra motion happening in your foot.
This way, your feet and knees don’t have to work so hard and don’t need to get fatigued because they’re feeling stabilized at the heel and underneath the arch area, which is so important for women.
It fits about true to size yet feels a bit looser than something with a leather upper that usually needs to be broken in. But the Devotion feels good right out of the box.
It’s Available in medium and wide widths and sizes from 5 through 11 whole and half sizes. So if you need wide sizing options and you need a customized fit, the Ryka has got you covered.
As far as options go, there are multiple design options to choose from, which are all colorful and unique.
When you’re going to be out and about and active with your kids, you’re going to be comfortable with this Devotion.
Last but not least, Ryka is a company created by women to give women the fashion that’s tailored to your needs and the shape of your feet.
- The mesh upper is cold in winter (which is a pro in hotter days).
- The upper is really breathable, so order a half size up in case you might need thicker socks in winter.
Babybebop says the Ryka tremendously helped her flat feet and Plantar Fasciitis issues. Read her review.
Brooks Addiction Walker
Women’s & Men’s
- Flat feet and overpronation, Morton’s Neuroma, Bunions and hammertoes, bad knees, Plantar Fasciitis, Achilles Tendonitis, high arches, wide feet, swollen feet.
What makes the Addiction Walker an amazing walking shoe for overpronation and flat feet:
- Has the blessings of most foot doctors.
- It’s comfortable and fits like a glove.
- It’s roomy and sturdy and provides good support.
- It’s great for standing and walking all day in.
- It has great arch support.
The Brooks Addiction Walker is one of the best walking shoes for flat feet and overpronation. As a motion control shoe, it is designed to be firm and supportive enough to help with overpronation.
It is definitely one of the best motion control shoes available. It has a full range of features for those that need help with overpronation including the high-arch support and deep heel cup.
The upper is made of full-grain leather that looks nice but can make this shoe a bit heavier than most casual shoes. However, the weight is mostly negligible and doesn’t affect the way it feels too much.
While this casual shoe is a bit heavier than most, it delivers on its ability to help with overpronation issues, which is why this is one of the best shoes for people with low arches.
As far as the heel support, the Brooks Addiction Walker has a rather deep heel cup. The wall is fortified all the way around to ensure a really snug fit from arch to heel.
And with a bit of a plush heel collar, you can expect a bit of comfort to go along with that ankle stability.
The unique-looking outsole has been certified for slip-resistance and feels rather stable. It also includes a Progressive Diagonal Roll Bar (PDRB) to help support the arch and guide your walking motion.
The midsole is made of Brooks’ own BioMogo DNA foam which helps with cushioning as well as overall support. The forefoot contains an MC Pod construction for efficiency and balance.
The insole in the Addiction has more arch support than other walking shoes, yet it’s not overly firm. It offers some flexibility and a bit of cushion but cradles the arch nicely for those that need the support.
It’s got a full volume design so it takes up a good amount of room in the shoe, which makes it convenient for those that need to drop in a separate orthotic.
But for most, if you are buying the Addiction Walker, you’d probably appreciate the arch contour that is provided. It feels somewhat flexible and semi-rigid.
The material of the insole is soft, fuzzy, and feels comfortable in the heel area. It’s definitely not rigid for those that have sensitive heels.
And for convenience, you can remove this orthotic and replace it with your own if you need a different feel.
The Addiction feels as it looks. It’s a bit heavy and it’s definitely stable with lots of support. Aside from that, it’s actually really comfortable under your feet.
The Brooks Addiction is not too tight in the toe box and it also fits mostly true to size.
You can order the Addiction in narrow, wide, and extra-wide. This much foot customization is not available for most other shoes, which makes this extremely convenient for getting just the right fit.
As far as color options, they’re fairly limited to just three standard colors, but this isn’t a flashy running shoe and really just looks like a clean pair of walking shoes you can wear with anything to work or around town.
Overall, the Brooks Addiction Walker gets great reviews online for those suffering from overpronation and flat feet issues.
- The all-leather construction tends to make feet hot in warm periods.
Jeanne St John says her podiatrist recommended the Addiction for her overpronation and flat feet issues. She was glad she listened to him. Read her review.
Merrell Jungle Moc
Women’s & Men’s
Recommended by most podiatrists, the Jungle Moc is about as comfortable as slippers.
Overpronation and flat feet, Plantar Fasciitis, wide feet, Achilles Tendonitis, narrow heels, bad knees, bunions, Hallux Ridgidus.
What makes the Jungle Moc a great option for flat feet and overpronation:
- It’s great for jobs that require standing all day and around town wear.
- It’s snug with no pinching or pressure points.
- It’s also great for hiking, camping, moderate climbing, and bouldering.
- It’s very comfy and looks and fits as expected.
- Has fabulous arch support.
- You can hike in it, walk long distances in it, and fly in it with no pain.
- It has a durable easy slip-on design and it stays firmly in place even without laces.
- It’s easy to clean.
- Can be waterproofed
- It doesn’t develop ugly creases and its lining doesn’t bunch or create folds.
- The Jungle Moc comes with two versions of the outsole. The one with the large round nubs on the instep is better.
- Since it’s a slip-on shoe, make you don’t damage the heel counter. Try to use a shoehorn.
- A bit slippery on wet surfaces.
The Merrell Jungle Moc is rated as one of the best walking shoes with arch support that’s great for overpronation issues.
This Moc is a bit different than most as far as design and styling, but it offers a good amount of stability and support.
It’s a casual shoe that is good for most everyday situations including work and possibly even dressing up in some cases.
The upper is made with pig suede leather that’s soft and enjoyable to the touch. While it’s not a lightweight shoe by any means, the trade-off is that it’s sturdy with great tread and it looks and feels amazing.
The Jungle Moc has sufficient cushioning throughout and combined with the laceless upper that grabs your foot, you can expect to be supported all over including just up to the ankle.
You can immediately feel the snug fit due to the laceless upper. The elastic really holds your foot in place and the fit is very pleasant.
As far as the heel collar goes, it sits high enough to provide a good amount of stability.
The padding is really comfortable around your Achilles and your foot settles nice and deep in this shoe.
The outsole is incorporated with 3-millimeter thick rubber lugs that provide enough grip to be sufficient in any condition.
However, you may lose some traction in wet conditions; but otherwise, the Jungle Moc looks unique and feels extremely durable.
The midsole includes a compression-molded EVA build, which provides a good amount of shock absorption.
It also works as a baseline that offers a decent amount of arch support for your flat feet.
The insole that comes with the Merrell Jungle Moc offers a bit of padding but not enough to be considered plush, but the arch sits high and feels enjoyable as far as the contour goes.
It’s more noticeable than other casual shoes on the market. It has just the right amount of cushioning in the heel area as well. It’s removable so you can fit a replacement insert.
It’s flexible and the arch support and heel cup are quite nice to provide all-day comfort.
Overall, the arch support is as good as you could ask for in an insole and there are no complaints about it.
As far as sizing goes, the Merrell Jungle Moc is available for men and women with ordering selections from regular to wide so multiple foot shapes will be accommodated.
Color options are also quite nice as you can get the Jungle Moc in any number of colors including several earthy tones.
The Merrell Jungle Mock has got a unique and stylish look to it, but it’s more than that as its designed a bit more for those that need support, which makes it one of the best casual or work shoes for overpronation, flat feet, and Plantar Fasciitis.
- The leather version is easier to care for than the suede version.
New Balance 990v4
Women’s & Men’s
Proudly made in the USA, the NB 990v4 is a pure pleasure to wear and walk in.
Overpronation and flat feet, high arches, high insteps, bunions, Achilles Tendonitis, Plantar Fasciitis, Gastrocnemius issues, supination, wide feet, narrow heels, aging feet, Fibromyalgia, bad knees, heavy walkers.
What makes the NB 990V4 excellent walking shoes for flat feet issues:
- It’s great for power walking, everyday walking, running, working out, standing for long periods, hiking, boating, roof maintenance …
- Has outstanding lateral, roll, ankle, and heel support.
- Has incomparable stability, cushioning, USA workmanship, high-end materials,
- It’s available in a wide range of sizes, and widths (from 7 to 16 3X-wide)
- Fits perfectly and has plenty of toe box room.
- A bit pricey
The New Balance 990v4 is one of the best walking shoes on the market. It’s a stability shoe that is good for overpronation and also helpful for those with heel pain.
The 990v4 has a casual and sporty look and feels relaxed and comfortable around your feet.
The upper is made with a combination of pigskin suede and mesh and it feels soft, flexible, and well-cushioned. There’s also a lightweight feeling to it.
The heel collar is high enough to provide full ankle stability while also being cushioned and comfortable as any other shoe.
This shoe comes with a blown rubber outsole that provides plenty of traction. It’s also somewhat flexible and has some give but not so much that you lose stability.
Overall, it has plenty of grip and works great on almost any terrain.
The midsole is made of a durable polyurethane material that helps correct overpronation and avoid further issues developed by those with low arches.
The 990v4 has a good amount of cushioning throughout with its EVA midsole and is enhanced with the polyurethane rim.
The insole that comes with the New Balance is made of a thick foam that is fairly flexible. It has a moderate arch and offers a good amount of flexibility, but it does have a bit of a thicker profile compared to others, which makes this shoe versatile for various activities, too.
There’s not much to complain about as far as hard support goes. This shoe is right in the middle of not too much and not too little.
The additional support and durability provided will certainly be beneficial for the heel and ankle.
The heel cup is fairly deep while also having a good amount of padding.
The insole is fully removable and it can be replaced with any over-the-counter orthotic if you choose to use one.
As far as sizing goes, the New Balance 990v4 is available for men and women with ordering selections from extra narrow to extra wide so all foot types should be covered.
Color options are plentiful from pure yellow to casual gray and almost everything in between.
Overall, this shoe feels and handles really well. It doesn’t feel too restricting and has no tight toe boxes and no stiff outsoles. The upper is breathable and that suede material is soft to the touch.
The New Balance 990v4 is one of the most versatile shoes on the market. If you need an all-purpose shoe for work, the gym, or cruising around getting things done, then the 990v4 has a good balance of everything.
- A bit pricey
A.K says his flat feet are really happy with the 990V4. Read what he says.
Brooks Ghost 11
Women’s & Men’s
The Ghost 11 maintains great support and comfort during long walks and feels like walking on clouds during short walks without pains and aches.
Overpronation and flat feet, bad feet, hip issues, Achilles Tendonitis, knee arthritis, shin splints, scoliosis (no need to lay down after walking too much), super high arches (no more sprained ankles), bad knees, Plantar Fasciitis, joint issues (great if you still want to keep an active lifestyle), lower back pain, heavy people, supination, aged walkers,
What makes the Ghost 11 a good walking shoe for overpronation and flat feet:
- It’s good for walking, fitness walking, jogging, light trail hiking, roads, sidewalks, fields, beaches, Disney World, standing up and shuffling back and forth for long periods of time, casual everyday wear, work.
- It’s unbelievably more comfortable, cushier, softer, and more supportive than the Ghost 10.
- Has a wide toe box that is supportive and fits like a glove even for people with wide feet.
- Fits fantastically for most foot types.
- Feels perfect right out of the box with no break-in period needed.
- Reduces shock and wear and tear on your feet while walking.
- Has no heel slipping and causes no blisters at the end of the day.
The Ghost has been one of Brooks’ most popular shoes and the new updates to the shoe should help to continue that trend.
The Ghost 11 is one of the best walking shoes for flat feet, overpronation, and Plantar Fasciitis.
It’s a neutral shoe, which makes it a great choice for those with medium to high arches. It’s also a great option for running and casual wear due to the combination of comfort and support it provides.
It has a stack height of 30mm in the heel and 18mm at the forefoot for a heel-to-toe offset of 12mm.
The upper is made with an engineered mesh that offers areas that stretch and give where more freedom is wanted while maintaining areas that are less elastic where more support is preferred. It moves freely with your toes while still feeling secure and grippy.
The mesh makes the Ghost 11 very breathable while also being really lightweight.
Around the ankle, there’s a padded heel collar that is nice and supportive. It’s got more than sufficient cushioning while also grabbing your ankle well so that your foot and heel stay locked down in the shoe.
The Ghost 11 feels really enjoyable and has plenty of room for your toes to move, which makes it feel flexible and non-constrictive
The outsole is made with durable rubber components that are assisted by some flex grooves and a segmented crash pad with integrated lug patterns that provide cushioning and smooth heel-to-toe transitions.
This combination helps to provide plenty of durability and traction and also helps enhance comfort while walking for long miles.
The new midsole design combines BioMogo DNA and DNA Loft cushioning to create a very comfortable ride while maintaining more responsiveness throughout the shoe. The midsole offers a soft and springy ride while also proving to be durable.
The arch support derived from this base is still strong and supportive.
As far as the insert goes, it’s got a cushioned yet highly-contoured design, which is great for those that need full support.
When looking at the heel cup in the Ghost 11, it offers a pretty deep design that really feels secure and offers some amount of bounce when your heel strikes the ground. It feels like a walking shoe should feel in that area.
The Brooks insole is fully contoured and provides plenty of flexibility. Overall, it’s also cushioned well with great arch support and a deep heel cup.
It is removable for those that prefer to use something a bit more specific to their needs.
The Brooks Ghost 11 arch support is probably the best combination of comfort and functionality. It’s not rigid at all and the ride is comfortable and the support is really beneficial.
The Ghost 11 is a great option for those that need a balance of characteristics.
As far as sizing goes, the Ghost 11 is available for women and men in full and half sizes as well as having narrow and wide options. The choices are enough for all foot types to find that perfect fit.
The color options are also diverse and you can find something for your tastes whether vibrant or casual looking.
Again, the Brooks Ghost 11 is one of the best walking and running shoes for flat feet and overpronation. It’s got all the right features but more subtly balanced so that you don’t get too much rigidity or too little arch support.
It’s really designed well, which makes it great for any number of activities outside of just walking.
The upper mesh feels good and really is the defining comfort factor in this shoe. The arch as mentioned is just about perfect in regards to the amount of support and the cushioning.
The insole simply feels a bit more pleasant than comparable walking shoes.
The Brooks Ghost 11 is an excellent walking shoe for gals and guys looking for a highly-cushioned walking shoe that is all about having plenty of comfort and support for your overpronation and flat feet issues while still maintaining a natural feel.
- A bit on the expensive side.
Bhoyos says he’s found the perfect shoe for his flat feet. Read his short review.
Vionic Women’s Fitness Shoes
Attractive and great support, this Vionic is as comfortable as regular tennis shoe but with a great slip-on design.
Overpronation and flat feet, Plantar Fasciitis, wide feet (doesn’t constrict feet at all), hip and lower back pain, bad knees, Morton’s Neuroma, high arches, narrow feet, bunions.
Great for the beach, the mall, grocery shopping, hiking, work, Disneyland, site seeing, walking on concrete floors… You get the idea
What makes the Vionic a great walking shoe for flat feet and overpronation:
- It’s one of the most comfortable all-purpose casual shoes.
- It’s very supportive, light, comfortable right out of the box, cushiony, springy, and fit like a dream!
- It’s great for feet that are hard to fit.
- Its arch support hits in the right spot.
- Makes long-distance walking possible without making your feet scream.
- Realigns the pelvis and foot into their correct position taking the pressure off.
- Supports ankles efficiently.
- The upper material is soft and stretchy and the toe box offers plenty of wiggle room.
- Can be worn without socks.
This Vionic is one of the best stability walking shoes on the market. It is one of the best shoes walking shoes for flat feet, overpronation, and Plantar Fasciitis and can be used as a casual shoe and also for jobs that require you to be on your feet all day like retail or nursing.
This lightweight shoe has a casual look that’s perfect for those that need a low-profile slip-on but that also need arch support to help with heel pain and related issues.
The upper is a breathable mesh fabric that is smooth to the touch. It’s also easy to slip on and off with its laceless design, which is convenient for those that don’t want to fuss with laces all the time.
This shoe is also fitted with a firm thermoplastic heel counter that helps improve foot stability though it’s a slip-on and the ankle support is a bit limited.
The collar is somewhat plush and feels good in the heel area.
This shoe is constructed with a durable rubber outsole that provides plenty of traction and stability.
It’s also somewhat flexible for a shoe that has motion control characteristics built-in as well as being lighter than most.
The midsole is made of a slightly flexible mostly firm EVA material that works well in absorbing shock.
The insole that comes with the Vionic is as thick and supportive as you’d expect from a Vionic product. It has a noticeable arch contour as any other shoe on the market.
The support is high and the heel cup is fairly deep, which provides plenty of stability for those that are trying to correct overpronation issues.
Most customers appreciate the benefit that the Vionic arch supports provide. The insole design is especially helpful in reducing foot and heel pain.
For those with sensitive flat feet, the arch support may be a bit bothersome at first. Vionic recommends breaking this shoe in slowly.
That said the Vionic insole is fully removable and can be replaced with another orthotic if you prefer. And since it’s a thick and full volume insert, you might stand to gain a bit of foot room if you do so.
The Vionic insole offers some of the best arch support available while the soft sole is more appropriate for those with flat feet or that need more cushion.
Also, Vionic shoes, in general, are known to have some of the most dramatic arch supports on the market.
As far as the footbed, the heel is semi-cushioned and provides a bit of comfort for those of sensitivity due to Plantar Fasciitis and related foot issues though it definitely doesn’t have the plush cushioning that a running shoe might provide.
But then again, this shoe is designed to help those with overpronation issues and has a good reputation for doing just that.
The footbed also feels somewhat cushioned and comfortable even with such pronounced arch support, but the overall stability of this shoe is good.
When you slip it on, you’ll notice right away that it’s easy to slip on. The grip is snug and feels right for narrow feet, but you may need to size up if you want extra breathing room.
Speaking of sizing…
luckily, there are wide options available for that.
As far as options are concerned, the shoe is available for women in full and half sizes with wide options available so it should cover most foot shapes.
For color options, you can get the Vionic in black, charcoal and a few other fun colors.
- Not very breathable and can make feet warm.
Arls in NJ says the Vionic supports her flat feet and stabilizes her ankles. Read her short review.
Hoka One One Bondi 6 Leather
Women’s & Men’s
Hoka One One Bondi 6
Women’s & Men’s
If you’re on your feet all day, this like-walking-on-a-thick-layer-of-gel Hoka is the answer to your feet’s prayers
Overpronation and flat feet, Plantar Fasciitis, super-wide duck-feet, flat feet, narrow feet (no more struggle to find the right pair of shoes), wide feet, bad knees, Morton’s Neuroma, heavy walkers.
Hard concrete, pavement, light trails, gym, running and jogging, treadmill, trips.
What makes Hokas excellent shoes for flat feet and overpronation:
- Comes with a fabulous thick midsole.
- Offers maximum cushion and a very comfortable ride.
- Features a leather upper for maximum support.
- Will get you back to walking without pain.
- Corrects your posture and helps guide you forward.
- Has excellent support, cushioning, and comfort for heels.
The Hoka One One Bondi 6 is one of the best running and walking shoes for overpronation and fallen arches with a focus more on comfortability than pure arch support.
Since the Bondi 6 is classified as a neutral shoe, you can be sure to have enough support to help with mild overpronation issues.
This shoe has a fun and unique appearance that is a bit different from some of the other athletic shoes you see out there.
The upper is designed with a leather material that provides excellent comfort and support. The leather is durable and offers plenty of toe flexibility, which adds to the overall comfort.
The rubber outsole is rather light yet still feels durable at the same time while the lugs offer enough traction to be used on any surface.
The midsole in the Bondi 6 is made from a compression-molded EVA (CMEVA) that provides decent arch support but mostly enhances the comfortable ride that your feet will surely enjoy.
The design of the midsole makes it look a bit bulky, but it’s actually a lightweight shoe.
As far as the insole in this Hoka shoe, it’s a bit thicker than other comparable shoe orthotics due to the amount of cushion it has.
The arch support, on the other hand, is a bit mild in comparison making the shoe less about support and more about overall comfortability.
To go along with a slight arch support system, the Hoka Bondi 6 has a fairly nice heel cup but not necessarily deep when contrasted against its arch support.
When looking at the heel collar, you can see how much cushion and support there is so your ankle is comfortable and stable while also sitting low and securing the fit.
As with most other running shoes, the insole is removable so you can pull it out and replace it with your own if you need a more appropriate footbed.
The Hoka insole is somewhat malleable with a decent arch contour and fairly thick construction for maximum comfort.
As far as sizing goes, you can order this shoe in regular and wide options so most foot types will be covered.
They’re also designed with many unique color styling options which are fun and not wild and outrageous like some brands.
In short, the Hoka insole is much more comfortable while providing just enough support to balance it out of it.
The arch support is considerably less rigid than other brands like Brooks and New Balance, but it is there and provides a good amount of support for those that don’t like too much rigidity.
To sum up …
The Hoka One One Bondi 6 is one of the best walking shoes and is rated pretty well for those with heel pain, foot fatigue, and other foot-related issues.
It’s an excellent shoe for casual wear, going to the gym, walking, running, and a host of other athletic activities. Depending on how you like to mix and match, it could also be a good all-day work shoe.
The Bondi 6 is supremely comfortable. It’s super plush and feels really great when walking around due to its oversized unique midsole design.
Overall, the Hoka One One Bondi 6 gets great reviews online for those suffering from fallen arches and flat feet issues.
- A bit pricey.
Zeina S says the Hoka provides support, cushion, and stability her husband’s really hard to fit flat and narrow feet. Read her review here.
Asics GEL Venture 6
Women’s & Men’s
Like walking on marshmallows, the Gel Venture 6 is as comfortable and protective as any other Asics, at literally half the price.
Flat feet and overpronation, wide feet (great if you’re looking for wider widths), narrow feet, flat feet, bad ankles, shin splints, Metatarsalgia (almost Instant relief), Plantar Fasciitis, under-pronation (supination).
Walking, trail running, road running, treadmill running, gym, work, standing all day, concrete.
What makes the Venture 6 amazing shoes for flat feet and overpronation:
- Its Gel technology really absorbs shock and makes walking all day really comfortable.
- Keeps your feet supported.
- Fits perfectly right out of the box.
- It’s sturdy and well-constructed and withstands beating really well.
- It’s wide and easily accommodates orthotics.
- Helps protect heels, feet, and back.
- Causes no blisters or hot spots.
- Has a toe guard.
The Asics GEL Venture 6 is one of the best running and walking shoes for fallen and overpronation with outsole traction designed for trail running.
It is also rated as one of the best shoes for Plantar Fasciitis due to its arch support and stability.
Being a neutral shoe, you can expect a bit of arch support to help with moderate pronation. This walking and running shoe has a casual and sporty look and feels just about the same.
The upper is made of a synthetic mesh that is somewhat breathable and a bit flexible but not too much.
The outsole is made of a high-abrasion rubber that has plenty of grip and is optimal for trail running and walking around town.
And as you would expect, the Venture 6 is a bit stiffer than a normal running shoe, but it’s not really a problem as it should break in quickly.
The midsole is made with Asics’ GEL technology cushioning which is designed to provide good shock absorption while also adding some stability.
As far as the insole that comes with the Asics shoe, it is somewhat thick and offers semi-rigid padding. It also offers a medium amount of support, which is good for neutral arches and not too dramatic for those with flat feet.
However, those with high arches may want to look for something a bit more.
A moderate amount of cushion and average arch support make this a comfortable insert for most users.
Along with an average amount of arch support, the Asics GEL Venture 6 also has a similarly moderate heel cup. It’s not very deep, but it does offer some support and cushioning.
Around the heel, you’ll notice a rather snug heel collar that’s not overly padded but secure enough to keep your feet locked in and comfortable.
You would expect it to be about the same as other running shoes but perhaps a bit less plush than a running shoe like the Brooks Ghost.
And like most running shoes, the insert is removable so you can replace it with your personal orthotic if you prefer something with a bit more support.
Although this insole is a bit lower in the arch than some of the other running shoes we’ve reviewed for heel pain, it still offers plenty of support.
It’s made of a thick foam material that is easily flexible yet not overly plush. In fact, it feels reasonably cushioned without being too firm, but for some, you may need a different feel.
As far as sizing goes, you can also order this shoe in a regular and wide option so that your feet don’t feel too cramped.
It’s also available in multiple color styles so you can mix and match your athletic gear.
All in all, this Asics running shoe is one of the best running shoes for women and men and is also great for going to the gym, road running, and as a casual shoe to be worn around town. The cushion is okay and not too hard or soft.
When trying it on, the Asics Gel Venture 6 feels a bit stiff originally, but it also feels very stable and form-fitting around the heel and ankle.
- Limited color combinations.
Saucony Echelon 7
Women’s & Men’s
Like most Saucony’s, the Echelon 7 is sure to ‘Sock-A-Knee’
Overpronation and flat feet, Plantar Fasciitis (no more limping in the morning), small wide feet (that are HARD to fit), bunions and hammertoes, swelling feet, high-arched feet, supination, overweight people.
Walking, standing all day, long shifts.
What makes the Saucony a nice option for flat feet and overpronation:
- It’s really soft, comfy, and highly-cushiony (but not mushy at all).
- Accommodates most foot orthotics really easily.
- Fits like a glove and sends your feet home really happy.
- Provides the support needed.
- Has a nice and generous toe box that leaves rooms for your toes to swell, splay, and breathe.
- Has flexible laces.
The Echelon 7 is an everyday walking and running shoe that’s part of Saucony’s Foundation series.
There’s two things that make the Foundations series unique. First of all, the Echelon is built on a new last in a wider platform so it’s going to accommodate a lot more foot types and also give a lot more ground contact from heel-strike to toe-off.
Second, most walking and running shoes use a 5mm EVA insole. With the Foundation series, Saucony uses an 8mm PU insole. It is very durable and extremely cushioned.
Also, if you take off this insole, it’s going to give you a little more volume on the inside of the shoe. So if you use and aftermarket orthotic, the Saucony Echelon is going to accommodate it properly.
Looking at the midsole of the Echelon 7, Saucony uses a full-length PWRFOAM midsole with 3mm of EVERUN topsole so you get great durability and great cushioning from heel-strike to toe-off.
On the outsole, Saucony employs their Tri-Flex outsole design with carbon rubber in high-wear areas in the heel and the forefoot and IPR+ right in the forefoot. This gives you a little more resiliency right as you toe-off.
Across the upper, Saucony has made the Echelon 7 able to accommodate as many foot types as possible.
Saucony uses a nice open expansive engineered mesh that also has great hold. Saucony has also freed up the forefoot to minimize hot spots or irritation points.
On the midfoot on the medial side, the Echelon 7 features SockFit to give you more stretch and a little more flexibility while help guiding your foot.
On the heel, they’ve added an external support frame to give you that lockdown fit where you need it most.
The Echelon 7 is kind of that blank canvas that’s able to accommodate a lot of foot types and a lot of walking needs.
- Can’t really think of one.
DLB says the Saucony fits her flat feet perfectly. Read her short review.
New Balance 928V3
Women’s & Men’s
- Fat feet and overpronation, idiopathic peripheral neuropathy, peripheral neuropathy, Plantar Fasciitis, bad knees and back, Morton’s toes, high arches.
What makes the 928V2 a great walking shoe for flat feet issues:
- Its mechanics and motion control technology eliminate shock and fatigue allowing you to stand for extended periods, walk farther and more comfortably.
- Corrects uneven gait, pronation, and overpronation issues.
- Corrects the gait cycle and lines up your foot, ankle, knee, and spine.
- Has good support for edema feet.
- Promotes foot safety and comfort.
- It’s great for feet that hurt and burn all the time.
- Gives the support needed.
- Has a wide toe box (accommodates wide feet/plenty of room for toes to splay).
- It’s available in hard to find sizes and widths.
These shoes have a full-grain leather upper that is very comfortable and breathable. It’s got a front lace-up closure for a secure fit with some nice foam cushioning in the collar and tongue for added support.
The 928 also features a seamless Phantom lining on the inside that is odor resistant so it keeps your feet feeling and smelling fresh all day.
There’s a cushioned footbed for added comfort with Abzorb technology in the midsole with a Walking Strike Path technology that helps guide and stabilize your foot throughout its natural gait cycle.
There’s also the Rollbar posting system to reduce rearfoot movement while the non-marking 13 mm offset Ndurance rubber outsole offers maximum durability.
Enjoy cushioning and comfort from morning till midnight.
- It’s a bit on the heavy side.
KB says his podiatrist recommended the New Balance for his severe overpronation and severe flat feet. Read his review.
The New Balance 928 is one of these amazing New Balance shoes for Plantar Fasciitis.
Brooks Men’s Beast 18
Proving itself everyday on city streets, the Beast 18 is an all-purpose badass shoe that fits and feels great.
- Overpronation and flat feet, Plantar Fasciitis, bone spurs, Metatarsalgia, Bunions, hammertoes, bad knees, Achilles Tendonitis, shin splints, stress fractures.
- Big gals and guys, power-walking, running, jogging, really long work shifts, gym.
What makes the Beast 18 one of the best motion control walking shoes for Flat feet and overpronation:
- Probably the best motion control shoe that provides maximum stability and ultimate comfort.
- Has a generous toe box.
- Provides great support for bad feet and prevents improper form.
- Features a solid platform that provides great traction on a variety of surfaces.
- Has great improvements over the Beast 16 (more support, better fit, new collar design, redesigned toe box, better fit, width, and cushioning (without feeling too pillowy))
- Provides the support needed even on golf courses.
- Protects feet, knees, joints, back.
- It’s comfortable straight out of the box without irritation, blisters, or tight spots.
The Brooks Beast 18 is proudly one of the best running shoes for people with Plantar Fasciitis, excessive overpronation and low arches in need of the support and stability to run smoothly on grounds at a more comfortable ride.
PDRB Support System
For support, the Beast 18 features Progressive Diagonal Rollbar (PDRB). This is the way the engineers progressively post the shoe from a softer material on the lateral side to a medium firmness to very firm material on the medial side.
The Brooks Progressive Diagonal Rollbar works with the natural motion of your foot to guide your stride into a natural alignment for a steadier more consistent feel decelerating the pronation.
This road running shoe has got maximum cushioning with a 12mm heel-to-toe drop to give you lots of comfort and help support you when you’re out on the road.
The Beast 18 has a moisture-managing element mesh upper which supplies protection against various elements.
The upper gives you a cool in-shoe environment by keeping the shoe very breathable.
The Beast features an external structured saddle around the midfoot to give you a secure fit and combined with that lace-up system, you’re going to have the perfect custom fit.
The external heel counter keeps your foot in place and combined with that extra protective toe area in the front, you’re going to stay nice and safe and secure.
There’s tons of padding at the collar and the tongue, which is going to keep your ankle supported and eliminate those abrasions.
The super-soft mesh lining wicks away moisture and really gives you an amazing in-shoe feel.
The cushioned support insole has so much plush comfort that will keep your foot supported and energized out on the road.
The 18th version of the Brooks Beast is updated with a spacious forefoot, a supportive saddle and engineered air mesh upper for the best fitting beast yet.
The Beast 18 has got a Super DNA midsole that delivers maximum cushioning. The DNA midsole adapts to your unique stride and provides 25% more cushioning than even the plushiest Brooks shoes.
There’s also a full-length S-257 Cush Sole compound created to give you a plush feel and tons of supportive flexibility especially toward the toe.
All of that good stuff is sitting on top of that full-length segmented crash pad for a smooth heel-to-toe transition with each step and a durable HPR Green outsole.
The outsole is comprised of environmentally-friendly silica which is going to give you premium wet-to-dry traction and really keep those abrasions away from the foot.
You’ve also got the Omega flex grooves that allow for natural foot movement and fluidity.
Last but not least, the Brooks logo on the side is made of highly reflective materials to give you a cool look and visibility in low light.
There’s a reason they call it the Beast. The Brooks Beast 18 is a monstrously big hit with overpronators and people with Plantar Fasciitis.
If you’re a pretty good runner and you’re trying to get to that “beast” level out on the road, the Beast 18 might just help you do that.
- A bit on the heavy side.
Art says the Beast 18 offers plenty of support for his overpronation and flat feet. Read what he says.
Issues in the heels, arches, knees, and even your lower back can stem from a common foot problem called overpronation.
Overpronation causes problems for athletes but also for anyone who spends a lot of time on their feet.
We sometimes don’t realize how important our feet are. Your body is like a house and it won’t stand if it’s on a bad foundation.
Pronation vs overpronation
When you walk, you put one foot in front of the other. But have you ever stopped to think how you walk?
Pronation is important to maintain good lower body health. It describes how your feet normally roll inward if you walk or run. Pronation helps your feet absorb shock and adapt to uneven surfaces.
Experts believe that you have 15% internal motion during a normal gait cycle. But when you have more than that 15%, you start to put excessive stress on your ankles.
If your foot rolls too far inward, you overpronate, and that can cause problems for your feet, heels, legs, hips, and back.
So how do you know if you overpronate? Let’s take a look at some of the symptoms.
Symptoms of overpronation
- You may have issues in your feet, legs, hips or back after walking or running.
- Unusual tightness in your leg muscles.
- Recurring problems with bunions or calluses.
If you have any or all of those symptoms, then you may overpronate when walking or running.
Still not sure?
Take out a pair of your sneakers or walking shoes. Does the inside edge of the outsole show uneven or heavier wear? Do your shoes tilt inward when placed on a flat surface? If you answered yes, then you most likely overpronate.
With wet feet, walk across the bath mat and look at the footprint left behind. The forefoot and heel should be connected with a strip about half as wide as the foot.
Your footprints tell a tale
This is an illustration of pronation.
- Overpronation is where the arch is very low.
- Mild pronation is where the arch is normal or neutral.
- Underpronation or supination is demonstrated as a very arch. The example above shows no connection at all in the footprint left.
This is by far the most accurate test you can do. Go to a running shoe store that provides gait analysis. They would put you in a flat shoe and ask you to run on a treadmill.
While you’re running, there are cameras installed that film your heel, ankles, and knees to try to sport any abnormalities you may have.
Based on the test, they would tell you whether you have overpronation issues and whether or not you need stability or motion control shoes.
Now let’s look at some of the causes of overpronation.
Causes of overpronation
- Flat feet.
- Wearing shoes that don’t provide proper arch support.
- Injury to your feet.
- Weakened muscles due to aging or heavy strain placed on the feet.
- Standing or walking for long periods of time in high heels.
The good news is overpronation can be corrected, but the bad news is if left unchecked, it can cause Plantar Fasciitis, bad knees, stress fractures, and other serious foot issues. We recommend you consult a podiatrist for a proper diagnosis.
Treatment options of overpronation
Treatment for overpronation can include stretching and exercise. Stretch your legs and feet to reduce muscle stress and tightness caused by overpronation.
Strengthening exercises like toe curls and heel raises can also help improve your foot support and help you better absorb shock.
These shoes are ideal for the mild to moderate overpronator. They offer cushioning and limit the motion of the foot.
Motion control shoes
These shoes are suited with moderate to severe overpronation. These shoes offer little flexibility as they are designed to keep the heel in place and to reduce and control the rolling action of the foot.
Newer models are constructed with lighter materials and so aren’t as heavy as they once were.
Orthotics are less expensive and are designed to fit into your existing shoes. Depending on the severity of your overpronation, orthotics may be all you need to correct your gait and add the needed support.
Don’t head straight to your podiatrist to get custom made orthotics. Instead, try over-the-counter orthotics and see if they work for you.
Does anybody with flat feet need motion control shoes?
Again, motion control shoes are supposed to control motion and those are typically recommended for people with flat feet.
At the other end of the spectrum, you have neutral shoes or cushioning-type shoes. Then in between is sort of a collection of shoes which are kind of referred to as structured cushioning with a little bit of structure and a little bit of cushioning.
But in this section, I’m going to talk about motion control shoes and why shoe stores and the people who sell shoes often recommend those.
Well in theory, when you have flat feet and you have a lot of instability in your feet, you’re more prone to having your feet overpronate.
There are some walking and running shoes which are consequently referred to as shoes for overpronation and flat feet.
Those shoes basically have lots of material in the arch area around the heel designed to basically serve as a buttress to prevent your arches from rolling inward and collapsing but also to keep the heel bone from tilting over.
Because motion control shoes have more material added to integrate stability and support in them, they tend to be a bit heavier than most other types of lightweight shoes that don’t have as much structural integrity.
However, all that extra material does make motion control shoes more stable and more supportive for flat feet and overpronation issues.
So if you’re prone to getting problems like Posterior Tibial Tendonitis or maybe even Plantar Fasciitis, it may be true that you need motion control shoes. Yet, not everybody who has flat feet really needs motion control shoes.
It’s best to talk to somebody who’s a running expert whether that’s your podiatrist, your coach, or one of your buddies who really understands a lot about foot biomechanics.
Again, not everybody needs motion control shoes, but if you think that you might need them, you can always try them first.
If you have motion control shoes and you start getting other problems like shin splints or stress fractures, then that might be too much stability for you.
In that case, you might want to shift away from motion control shoes to something that’s just neutral cushioning or a more normal type of shoe.
The thing is you have to have the shoe that is best for you. And remember, what is best for everybody with flat feet is never the same shoe. So you might have to experiment a little bit and make sure that you get the right shoe.
Should you wear orthotics if you have flat feet?
I think there is a key question you have to ask yourself first.
What is the severity of your flat foot, or also known as pes planus?
If it is minor and it is not causing you any symptoms, you may have a slight benefit from an over-the-counter orthotic.
If your flat foot is more severe, then you may need a custom-made orthotic. There are some obvious advantages and disadvantages to the over-the-counter vs a custom-made orthotic. Each has its own benefits and cons.
The thing to think about whether or not to purchase an orthotic is whether or not you have symptoms, whether it’s in your foot, your knee, your hip because the foot can drive all these different things.
Also, have you tried strengthening the small muscles of your feet with the help of your physical therapist or a personal trainer? If you have dome these things, then it may warrant an orthotic.
One important thing, though. even if you choose to purchase an orthotic or have an orthotic made for you, it is important to note that that is a passive correction of your foot.
While this may be helpful if you’re someone that has a lot of standing that they do throughout the day, it’s still important that you work on some of that strengthening of your foot because your body will get used to that orthotic and the muscle in your foot could get even weaker.
So, provided you do some strengthening of your foot muscles, it would be beneficial to have that passive correction of the foot to support medial arch. What’s even more important is that orthotics do correct the misalignment of the heel and leg.
If the heel cord is not aligned well and the heel is not in good alignment, then it messes up the alignment for the rest of the foot and you don’t get the pushing power. That’s why it’s common to hear that people who have flat feet have hip, knee and even lower back issues.
So in short, getting passive correction from your orthotics while simultaneously working on the strengthening of your foot is a great combination for most people with flat feet and overpronation issues.
If you decide to go with a custom orthotic, find somebody that is an Orthotist or a Pedorthist. These people do this regularly and they’re going to take a look at your feet and how they relate to your gait.
Don’t just have one of those foam mail to order boxes where you take an imprint of your foot and then you send it in because you might make a mistake and even the clinician might make a mistake if it’s not something that they do regularly.
So have it done right because this is something that you may have for three to four years at a time and t can be costly if you decide to do something like that.
Have you got custom orthotics? What have you done to help correct your feet? What have you done to help strengthen your feet? What’s worked for you best? I’d love to hear your thoughts in the comments section below.