Overpronation—when your feet roll too far inward while walking or running—can lead to foot pain, arch strain, shin splints, knee issues, and even back pain. But how do you know if you overpronate? Thankfully, there’s a simple test you can do at home using just your bare feet and a paper bag or piece of cardboard.
Knowing whether you overpronate is the first step to choosing the right footwear or inserts to prevent long-term damage. If you experience foot fatigue, ankle instability, or pain in your heels, knees, or lower back after activity, this test is worth trying.
Step 1: Before you begin, gather these items:
- A shallow container with water (a baking sheet or tray works well)
- A brown paper grocery bag, piece of cardboard, or a sheet of dark construction paper
- A flat surface, preferably non-carpeted
Step 2: Follow these steps to see your foot’s natural imprint:
- Wet the soles of your feet in the tray of water—just enough to moisten them, not soak
- Step onto the paper bag or cardboard and stand naturally with your weight evenly distributed
- Step off and observe your footprint
Step 3: Now take a look at what your footprint reveals:
Normal (Neutral) Pronation
You’ll see a distinct curve along the inside of your foot, with a connected band about half the width of your foot.
Overpronation
You’ll see almost your entire foot, with little to no curve along the inner arch. This means your foot rolls inward excessively.
Underpronation (Supination)
You’ll see only the outer edge of your foot and very little of the arch, indicating your foot doesn’t roll inward enough.
If the wet foot test suggests you overpronate, consider these next steps:
- Wear motion control or stability shoes, especially if you’re active
- Look for arch-supporting insoles or orthotics
- Avoid minimalist shoes without proper cushioning
- Consult a podiatrist for a formal gait analysis if you’re in pain
If you’re still not sure, here are some common indicators of overpronation to look for:
- Your shoes wear down faster on the inner edge of the sole
- Your feet feel tired or achy after standing or walking
- You experience pain in your heels, arches, ankles, or knees
- You’ve been diagnosed with flat feet
Want to make sure you’re wearing the right footwear? Here are some supportive shoes to consider: Best shoes for overpronation
See also: How to tell what running gait you have
