Supination changed my life

get stronger (deadlifts, squats, calf raises, side-planks, step ups etc) and let your gait take care of itself

Could also do Superfeet Dynamic/Currex for a less rigid feel. Depends on how much pronation is going on.

Wayyyyy too overpriced, especially for someone who's not wholly injured.

Speed up cadence at lower paces, so you aren't lingering in the middle part of your gait, almost like the floor is hot.

The longer you roll through the more you stress those tendons.

land on outside

push off on middle

under-pronate = loss of power

over-pronate = stress injury sooner or later

elites can get away with a lot of bad form and sometimes make bad examples

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Exactamundo brutherino!!!!!

RUN MORE, and watch as your form gets way better because it NEEDS TO

One thing to keep in mind is the role that pronation plays in a healthy gait cycle. Pronation is one of the ways that our bodies absorb/dissipate the force associated with catching our body weight with one leg after we were briefly aloft (aka the force of impact).

As others have stated, over-pronation occurs when a person's biomechanics dictate that a person's arch and ankle absorb that impact in a way where the arch collapses more and the ankle rolls in more than ideal. It is not ideal for a lot of runners because when your ankle rolls in during over-pronation, it tends to pull the knee inwards with it, which can lead to a variety of alignment-related issues through the kinetic chain.

Decreasing over-pronation to a "normal" level of pronation through some combination of supportive shoes and/or arch supports can alleviate the alignment issues. Incidentally, as others have noted, many support shoes are heavier and "clunky" - part of that is the support they contain, but they also usually have a decent amount of cushioning to absorb some of the impact that the over-pronation they are preventing was absorbing in the first place!

Supination takes this to the extreme. The ankle and arch are now absorbing hardly any of the impact associated with running, which can lead to other issues because that impact has to be absorbed somewhere. It is relatively common for natural supinators to encounter impact-related injuries within the other "shock absorbers" in our bodies - IT bands, quads, glutes, or even stress fractures.

TL:DR - Be careful intentionally supinating - it might alleviate alignment-related issues associated with over-pronating, but can cause impact-related issues to arise.

Initially I read supination changed my wife!

Over the counter are fine. You can get some heat molded at a running store or ski shop fo $50 or less. Podiatrist will cost $400 and be hard plastic that will hurt your feet and won't flex. There is no evidence they are any better.

You don't know what you're talking about.

Having a different opinion is great for the forum if you offer some reasoning or evidence.

My experience over many years: podiatrists prescribe orthotics for almost any foot pain. The 3 pairs I have gotten were rigid plastic, 3/4 length. The last doc assured me these were totally different from what I showed him and $450 later I had exactly the same thing in hand. All of them hurt my feet and did not solve the problem.They are a high profit item for doctors, so I suspect that drives over prescription of them.

Actually, I found that being barefoot around the house and short runs in grass did a lot more for my feet than orthotics. They got stronger and more flexible.

Could some customs be better? Probably, but my 3 of 3 experience makes me doubt.

health.harvard.edu

Custom orthotics appear no better than store-bought versions for heel pain - Harvard Health

It appears that custom orthotics are no more helpful than less expensive over-the-counter versions....

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Sorry to hear you got poorly made custom orthotics. If made properly for your specific biomechanics and you wore the correct footwear with them, you are an extreme outlier. Properly made custom orthotics with good footwear can be invaluable for many people with significant foot misalignments and related conditions. Plantar fasciitis is a condition that often doesn't need them - no point in doing them unless you've failed other approaches or have more severe biomechanical foot problems. It is no wonder they weren't any more helpful than OTC orthotics in these studies (assuming the custom orthotics were well made - a lot, unfortunately, are not).