importance of arch support in sandals for overpronation featured image

The Importance of Arch Support in Sandals for Overpronation: 4 Questions Answered

by Mark Paigen 6 minute read

Sandals with adequate arch support are important in distributing your weight evenly. They improve posture and balance as well as prevent pain caused by overpronation.

When overpronation is corrected, the bones in your body—from your feet to your back—are aligned, eliminating discomfort and allowing you to enjoy your everyday activities.

The Basics

  • Overpronation doesn’t have a single cause and varies with each individual. Collapsed arches, genetic defects, and wear and tear trigger this condition.
  • If you overpronate, you’re more susceptible to injuries such as ankle sprains. You may also experience foot pain or body misalignment that causes hip, knee, and back pain.
  • Tread Labs sandals are designed with the midsole of a running shoe, arch support, and a microfiber footbed for unmatched support and comfort.

Here’s what we’ll cover:

  • What there is to know about overpronation
  • Why your feet need arch support
  • Common overpronation questions
  • The best arch support sandals 

Table of Contents

Understanding Overpronation

overpronated feet

To understand overpronation, it’s important to first define pronation.

Pronation is the inward rolling of a foot. As your foot hits the ground, the arch rolls slightly inward to absorb impact and then stretches out to distribute it to the heel, sole, and other areas.

In overpronation, the foot rolls inward too far due to a collapsed arch, preventing it from absorbing impact. Our fallen arches insoles are great for correcting fallen arches.

right foot rolled inward due to pronation

Repetitive impact to the feet, without absorption, accumulates over time and causes misalignment and pain.

Overpronation is the opposite of underpronation (supination). The table below makes a distinction between the two terms to avoid confusion.

Overpronation Underpronation (Supination)
Body weight is exerted on the inner foot Body weight is exerted on the outer foot
Feet roll inward as they hit the ground Feet roll outward as they hit the ground
The foot has a flat look The foot has a raised arch
Strain is on the big and second toe Strain is on the ankle

Overpronation strains your muscles, tendons, and ligaments, putting you at risk of injuries such as:

  • Heel spurs
  • Shin splints
  • Ankle sprains
  • Achilles tendonitis
  • Plantar fasciitis

With these injuries, pain and discomfort are experienced in the feet and may extend to the knees, hips, and back.

Try our insoles for plantar fasciitis and insoles for tendonitis to find relief from pain and discomfort.

We’ll now answer four of the most common questions about overpronation and arch support. Visit our FAQ page for more information on recovery sandals and insoles.

1 - What Causes Overpronation?

Overpronation is caused by many factors, including hereditary inclination and bad shoes. The following are the most common reasons for overpronation:

  • Genetics: Some families have a history of connective tissue disorders that affect their tendons and ligaments. Such a disorder can be inherited and cause overpronation.
  • Flat feet: People with naturally flat feet have a higher chance of developing overpronation than those with healthy arches.
  • Unsupportive shoes: High heels put pressure on the ball of the foot and strain the arch, while flat shoes like flip flops lack support, causing arches to fall.
  • Wear and tear: Overusing the ligaments, muscles, and arches of your feet—as in the case of dancers—wears them out and leads to overpronation. 

2 - How Do I Know if I Have Overpronation?

A quick way to tell whether you have overpronation is to look at your shoes for wear and tear. If you overpronate, the inner side of your shoe’s sole will be more worn down than the outside. Most of the wear will be near the ball of the foot, next to the big toe.

Another way is to place your shoes on a flat surface and observe them. If they tilt inwards then you’re an overpronator.

Overpronators have low arches. To test this out, dip your feet in water and press your footprint onto paper or cardboard.

If there’s no visible gap between the ball of the foot and the heel, you’re an overpronator, as shown in the table below.

Shape Of Arch What It Means
foot imprint without an arch You’re an overpronator. Your feet have collapsed arches or none, causing them to roll inward
foot imprint with a high arch You’re not an overpronator but your arch is high and causes the feet to roll outward (supination). This condition can be corrected using our insoles for supination
foot imprint with a normal arch You have healthy feet that pronate correctly, making you neither a supinator nor an overpronator

Source: Tread Labs

It’s also possible to tell if you have overpronation if you have these symptoms:

  • Corns or calluses
  • Heel or arch pain
  • Hammertoes
  • Back, knee, and hip pain

Lastly, look at your shins. Follow the line of your bone from the knee to the ankle. You‘ll know you overpronate if the bone line runs to the inner foot. In a healthy foot, the bone line should run to the first or second toe.

3 - What Are the Best Sandals for Overpronation?

woman wearing arch support sandals

The best sandals for overpronation are those made with breathable materials and a footbed with a raised arch.

Breathable materials for the footbed include:

  • Foam
  • Cork
  • Acrylic
  • Polypropylene
  • Fiberglass
  • Ethylene vinyl acetates (EVA)

If you have raised arches, choose sandals with extra arch support. This will usually come in the form of extra cushioning.

For flat feet, choose sandals with low, stiff orthotics to ensure that your low arches are well supported.

The sandals should also have adjustable straps. Without straps, you won’t be able to fit them properly. Your foot will slip forward and fail to receive maximum support. 

4 - How Can I Prevent Overpronation From Getting Worse?

woman wearing a sandal while walking on the stairs

You can stop the progress of overpronation by wearing sandals with arch support. Tread Labs orthotic sandals have arch support to align the body. They also have ample cushioning to absorb shock.

Include foot exercises in your daily life to strengthen the arches and relax tired foot muscles. Such exercises include:

  • Heel stretches: Stand with one foot forward and bend your body to exert pressure on the front foot. Hold for 30 seconds and repeat four times.
  • Tennis ball rolls: Sit with both feet flat and place a tennis or golf ball under one foot. Roll the ball back and forth for 2–3 minutes with each foot.
  • Toe raises: Stand with both feet flat and press the big toes into the ground while lifting the other toes for five seconds. Next, press the other toes down and lift the big toes for five seconds. Repeat 5–10 times.
  • Calf raises: Bend with your feet and hands on the floor, and lift both heels as high as possible. Hold this position for five seconds. Lower your heels and repeat 5–10 times, as shown below.

woman wearing a sandal

Try foot exercises alongside Tread Labs sandals, and you’ll experience even faster relief from overpronation.

Our sandals can be dressed up for a classy outing or dressed down for a walk or light hike. Here’s our stylish and colorful collection: 

Tread Labs Arch Support Sandals

Albion Sandals

Men’s Albion Sandal with arch support

Men’s Albion Sandals

Women’s Albion Sandal with arch support

Women’s Albion Sandals

Try our insanely comfortable men’s and women’s Albion Sandals, and enjoy arch support all day.

Albion Sandals will fit your active lifestyle and are ideal for all foot shapes. Their unique features include:

  • Sculpted footbeds that follow the natural foot shape to support all parts
  • Polyurethane midsoles that make the sandals lightweight and durable
  • Microfiber suede underfoot to absorb moisture and keep your feet dry
  • Backstraps to provide extra grip when your feet are more active

“The weave and stretch in the straps makes them better than any sandal I’ve ever worn and they’re extremely comfortable.”
Herbert J, verified buyer

Give your feet the love they need with arch support sandals that can withstand machine-washing and dry fast.

Covelo Sandals

Men’s Covelo Sandal with arch support

Men’s Covelo Sandals

Women’s Covelo Sandal with arch support

Women’s Covelo Sandals

Enjoy our men’s and women’s Covelo Sandals. Since they have no backstraps, you’ll enjoy a kick-on, kick-off experience when you’ve been on your feet all day. 

Other features include:

  • Water-friendly materials that are machine-washable and dry fast 
  • Durable rubber outsoles that can be resoled to give your sandals a new look 
  • Microfiber suede footbeds to keep your feet dry and cool
  • Zero-waste straps made from 100% recycled materials

Covelo Sandals are great for walking and light hiking. With these sandals, there’s no need to put on your running shoes when it’s time to get moving.

“Very pleased with my purchase. I even wear them while golfing.”
Debra Willis, verified buyer

importance of arch support in sandals for overpronation photo snippet

Tread Labs Arch Support Sandals: The Solution to Overpronation

Arch support sandals play a big role in easing pain and discomfort for people with overpronation. They shift the pressure from localized parts of your feet and distribute it evenly.

Various factors such as genetics, flat feet, wear and tear of ligaments, and unsupportive shoes are the major causes of overpronation.

It’s important to prioritize your foot health with proper support. Tread Labs arch support sandals are made of durable and breathable materials, making them a great choice if you’re looking for comfort and support.

“Since I got a pair, I’ve been getting compliments. Everyone says they like my sandals because they look really comfortable.’’ 
K.A., verified buyer

Get yourself a pair of arch support sandals from Tread Labs. You can also check out our final sale collection of previously worn sandals and discontinued colors.

You might also like...


Back to blog