Feet that overpronate tend to roll inward when they strike, putting unnecessary pressure on your toes. It's not as dramatic as a newborn calf, but your feet can benefit from some stability. Everyone's foot should do a little rolling, but if the foot rolls inward more than 15%, then it is considered overpronation. One contributing factor to the rolling in could be one's arches — flat feet can make it worse. Some of the common consequences of overpronation are shin splints and big toe injuries. Checking for wear on the inside tread of your shoes can help you determine if you overpronate.

Underpronation, or supination, is the opposite issue, and it causes the foot to roll outward. This is not as common as overpronation. Supination can be seen when walking, as your foot may seem to lean on the outer edge when striking the ground. The outer tread of your shoes may also be worn out, which is an easy giveaway. Pain from this issue can be felt all over, from your heel and up your back. This could lead to plantar fasciitis, shin splints, ankle instability, and potential ankle rolling and sprains.

Finding the best shoes for your feet

When it comes to choosing the right running shoes for you, runner and physiatrist Dr. Monica Verduzco-Gutierrez suggests a few factors play into finding the perfect match.

"We need to consider the strength of foot muscles, whether or not you're flat-footed, and even the width of your forefoot," she says. "A sports med physiatrist or physical therapist can evaluate you and help determine what your foot is doing. They can then give recommendations to take to a running shoe store."

While a professional diagnosis is ideal, there are also some general guidelines for runners who overpronate or supinate. Overpronators should look for shoes with support technologies that guide their feet and legs through their stride. Supinators, meanwhile, should seek out more neutral shoes with soft cushioning to protect their feet from sustained stress.