Tips for choosing shoes for flat feet and overpronation, plus 5 signs it's time for a replacement

Flat feet and overpronation are common health issues among Thais, particularly in children and the elderly. People with these conditions often find it difficult to choose suitable footwear and are prone to foot pain, knee pain, or back pain. Choosing the right shoes is essential for reducing pain, preventing injuries, and enhancing stability while walking or running.

In this article, we will share tips on choosing shoes for flat feet and overpronation, as well as 5 signs that it's time to replace your shoes to improve your foot health.

Did you know? How do flat feet and overpronation differ?

• Flat feet is a condition where the arch of the foot flattens and makes contact with the ground, leading to imbalanced weight distribution. It can be caused by genetics or injury. While this condition does not always cause health issues, in some people, it can lead to pain in the feet, ankles, or spine due to uneven weight distribution.
• Overpronation occurs when the foot rolls inward too much while walking or running, causing abnormal pressure on the feet and ankles. This condition can lead to walking difficulties, balance issues, and chronic injuries such as plantar fasciitis or knee pain.

Tips for choosing shoes for flat feet and overpronation

• Choose shoes with good arch support: Those with flat feet need shoes with arch support to help lift the arch into the correct position and balance weight distribution. For those with overpronation, we recommend shoes with targeted arch support to reduce ankle rolling or insoles that provide comfort and prevent foot pain.

• Choose thick and flexible soles: Shoes for flat feet or overpronation should have thick and flexible soles to absorb shock while walking or running, especially around the heel and ball of the foot. Thick soles help prevent injury from impact with the ground.

• Choose shoes that provide stability: Choose shoes that enhance stability to prevent the inward rolling associated with overpronation. Shoes with a strong structural frame or support systems that minimize ankle and foot twisting will help you walk comfortably and reduce the risk of injury.

• Choose shoes with adjustable insoles: Look for shoes with adjustable insoles or those that allow you to replace the arch support inserts. This will help you achieve the best fit for your feet, which is ideal for people whose foot shape changes or who have specific support needs.

• Regularly check for wear and tear: If you have flat feet or overpronation, worn-out shoes may no longer provide proper support. Check your shoes regularly to see if the soles or arch support inserts are worn out or have lost their effectiveness. If they are no longer functional, replace the shoes immediately to prevent injury caused by improper support.

5 signs that it's time to replace your shoes

1. Excessive outsole wear: If the soles are too worn, they will no longer absorb shock, leading to walking or running problems such as foot misalignment or pain in the ankles and knees.
2. Shoes feel loose or don't fit well: When shoes become loose, it may be because the materials have stretched or deformed over time. Wearing ill-fitting shoes affects stability, causes discomfort, and increases the risk of accidents.
3. Shoes are torn or damaged: If there are tears or splits in the sole, the shoes are no longer effective and cannot protect your feet from water, mud, or dirt. They may also begin to retain unpleasant odors.
4. Shoes lack cushioning: New shoes usually have cushioning to absorb shock, but over time, these materials wear out. If you feel more impact on your ankles and knees than usual while walking or running, it may be time for a new pair.
5. You start experiencing foot pain or discomfort: If wearing your usual shoes causes pain in your feet, ankles, or knees when you didn't have these symptoms before, it's a sign that the shoes have worn out. Continuing to wear them can worsen the pain and impact your long-term health.

6 shoes for overpronation and flat feet 2025

Rev Edition offers running shoes specifically designed to support the anatomy of those with flat feet and overpronation. They meet every need with cutting-edge technology and a design that focuses on every detail—especially arch support and weight distribution. Rev Edition shoes will help you run with confidence, enjoy your activity, and reduce the risk of injury, whether you are running for health or for competition. Let's see which Rev Edition model is best for you.

1. Saucony-Ride 18 Men

Meet the latest model, featuring an innovative midsole upgrade from PWRRUN to PWRRUN+, which is softer, lighter, and more efficient than ever.

• Engineered mesh upper: A new design for better ventilation that hugs the foot for comfort.
• Shock-absorbing sole design: Helps reduce potential injuries.
• Soft and comfortable every step of the way: Designed for daily comfort and wear.
• XT-900 outsole: Maximum durability and superior traction.

Buy Saucony-Ride 18 Men shoes from Rev click

2. SAUCONY-GUIDE 17 Men

Ready to hit every road with you! The Guide 17 offers a superior running experience with an ergonomic design that fits the foot perfectly, a cushioning system to protect joints, and Centerpath technology for stability in every step, letting you move forward with confidence on any path.

• Centerpath technology: Experience superior stability. This innovation cradles your foot like a support system for every step, ensuring a stable and comfortable run.
• State-of-the-art PWRRUN foam: Delivers 85% more energy return compared to similar foams, making you feel like you're flying every time your foot hits the ground.
• Soft sensation with MAX CUSHION: Designed for maximum shock absorption with a wider sole and higher sidewalls.
• Innovation for healthy feet: Focused on the health benefits of your feet.

Buy Saucony-Ride 18 Men shoes from Rev click

3. Saucony TEMPUS 2

The TEMPUS running shoe is a powerhouse of innovation for those with overpronation. It combines cutting-edge PWRRUN PB foam with the Adaptive Guidance System to work in perfect harmony, reducing shock and preventing injury while helping you run smoother, more enjoyably, and for longer distances.

• Features PWRRUN PB: A foam that powers every movement, lightweight, and provides maximum energy return, adapting to your foot shape with every step.
• Unique midsole: A perfect blend of PWRRUN PB and PWRRUN, creating a midsole that offers both softness and the support needed for all body types.
• Your go-to shoe for comfort: Carefully crafted design that provides a superior wearing experience.

Buy Saucony TEMPUS 2 shoes from Rev click

4. Saucony- Hurricane 22

The latest innovation from Saucony, designed for long-distance runners. Beginners starting their fitness journey can also wear these. They are lighter than ever, using an engineered mesh upper that is flexible, lightweight, and snug. For fitness enthusiasts, this one pair covers it all!

• Uses Formfit technology: Provides a snug fit, lightweight feel, and comfortable steps like walking on air. Perfect for people with flat feet.
• Run further than ever with PWRRUN+: The latest technology from Saucony. With the thickest cushioning in the series, you will feel the difference from the very first step, enjoying soft comfort that cradles your feet along with energy return for an efficient run.
• Suitable as a stability-type max cushion road running shoe.

Buy Saucony- Hurricane 22 shoes from Rev click

5. HOKA-GAVIOTA 5 WIDE

Push your limits with these latest running shoes featuring H-Frame™ technology. The H-shaped midsole helps you run with stability and maximum efficiency, complemented by soft EVA foam, a higher midsole for ultimate shock absorption, and Early stage MetaRocker™ technology for a smooth, seamless movement.

• Upper covered in Creel jacquard mesh: Soft, breathable, with extra-thick padding on the tongue and collar.
• Run worry-free with H-Frame™ technology: Reduces foot twisting, providing stability in every step so you can run freely without limits.
• The ultimate in soft comfort: HOKA takes comfort to the next level with Soft EVA, the softest foam ever used in a stability running shoe.
• Experience a different run: Early stage MetaRocker™ technology takes you into a world of smooth, seamless running.
• APMA ACCEPTED: Certified by the American Podiatric Medical Association, confirming the shoe is beneficial for foot health and suitable for running and walking.

Buy HOKA-GAVIOTA 5 WIDE shoes from Rev click

6. HOKA-ARAHI 7 WIDE

Unlock your running potential with the HOKA Arahi 7, a running shoe that has received the American Podiatric Medical Association (APMA) Seal of Acceptance, confirming its quality and safety. It combines stability and comfort perfectly with the exclusive J-Frame™ technology, providing solid support for your arches. With a soft yet not bulky foam midsole, you can run naturally and worry-free.

• Flat-knit upper: Provides soft comfort, excellent ventilation, and a softer tongue with a dual-lace loop system to keep the laces securely in place.
• CMEVA foam midsole: Soft and comfortable without being bulky, offering superior cushioning. Includes J-Frame™ technology to enhance stability and reduce foot twisting.
• Wider forefoot area: For a stable and superiorly comfortable step.

Buy HOKA-GAVIOTA 5 WIDE shoes from Rev click

Choosing the right shoes for flat feet and overpronation is crucial, as it helps reduce aches and prevents injuries. To maintain foot health and prevent injury, check the condition of your shoes regularly. Trying on shoes before purchasing or consulting an expert will help you select the best pair to meet your specific needs and activity style.