How to fix feet rolling out a.k.a supination?
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I was looking at the wear pattern on my walking shoes the other day and noticed the sole is completely worn down along the outer edge. I realized that my foot seems to be rolling to the outside way too much when I walk, almost like I'm constantly standing on the outside of my foot (I think that’s called supination?). My feet have started feeling pretty tired after long walks, and I want to fix this before it messes up my knees. I've heard you can use special shoes or inserts, but I don't know where to start. I am 45 yo and walk 3 miles or so a day for exercise. What options are there for me?
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Dr. William Naughton, DPM AdminChief Medical OfficerOfficial Account of Dr. William Naughton, DPM. As Chief Medical Officer, Dr. Naughton reviews discussions for medical safety and provides expert biomechanical insights based on 20+ years of surgical experience.Yes - this pattern is called supination, where the foot rolls outward and places excessive weight on the outer edge, often leading to pain and instability if left uncorrected.
Supination affects how forces move through the foot and up the leg. While it may feel subtle at first, repeated outward loading can gradually lead to soreness, fatigue, and alignment issues in the feet, ankles, and knees - especially in people who walk several miles a day for exercise.
Supination occurs when the foot fails to roll inward enough during walking, causing weight to remain concentrated along the outer edge of the foot. This limits natural shock absorption and increases stress on the lateral structures of the foot, including tendons, joints, and supporting muscles. Over time, this abnormal loading pattern can contribute to chronic discomfort and overuse injuries.
Many people do not recognize supination until symptoms appear, because the foot may look normal at rest. However, with repetitive daily walking - particularly for exercise - the cumulative strain becomes significant. For someone in their mid-40s, this is still very manageable, but addressing it early is important to prevent long-term joint stress.
Generic insoles often fall short for supination because they are typically designed to support collapsing arches, not outward rolling feet. Supination usually requires more precise contouring, lateral support, and heel control to bring weight back toward the center of the foot and restore proper alignment during movement.
Custom orthotics are often the most effective solution because they are built to match the individual’s arch shape, heel position, and pressure distribution. Custom devices such as Bilt Labs Orthotics provide targeted support that helps guide the foot into a more neutral position, improving stability and reducing stress not only in the feet, but throughout the lower extremity.
- Supination means the foot rolls outward excessively
- Weight shifts to the outer edge of the foot, reducing shock absorption
- Repetitive walking can lead to:
- Foot and ankle soreness
- Instability and fatigue
- Knee or joint strain over time
- Standard insoles often do not address supination adequately
- Custom orthotics can:
- Redistribute pressure toward the center of the foot
- Improve alignment and walking efficiency
- Reduce overuse injuries
- Protect long-term joint health
- Addressing supination early leads to better comfort and durability over time
