Stability vs. Neutral Shoes: Everything You Need to Know

The Pedorthic Association of Canada (PAC) defines Overpronation as “a condition in which the foot rolls inward and down. The arch may elongate and collapse (or ‘fall’) and the heel will lean inward.”

Some of the common conditions observed in overpronators are:

• Heel pain
• Plantar fasciitis
• Achilles tendinopathy
• Low back discomfort
• Shin splints
• Stress fractures in the foot or lower leg

This might be the most important part of this section, as the world has become so scared of overpronation that it has forgotten that pronation is indeed the body’s natural means of force distribution and energy return.

The PAC goes on to note that overpronation should NOT be confused with pronation, which is “a normal movement of the foot during weight-bearing, allowing the foot to absorb shock as it contacts the ground.”

This is what most runners seek to achieve, having the right amount of pronation to displace the absorbed shock during the ground contact phase of the gait cycle.

On the other hand, the often less talked about condition is Under pronation.

PAC defines under pronation as “a condition commonly referred to as supination. An under-pronated foot structure may have an abnormally high arch or instep that has very little flexibility when standing.

The heel often leans outward, putting more weight on the outer edge of the foot. Callousing is common under the knuckle of the baby toe because of the weight on the outside of the foot.”

It is important to cover this condition along with the others because it’s common for runners to fear pronation so much that it actually leads to under pronation, which can cause just as many possible injuries.

Here are some of the conditions found in under pronators:

• Heel pain
• Plantar fasciitis
• Achilles tendinopathy
• Metatarsalgia
• IT Band Syndrome
• Lateral ankle sprains

Now that we understand the working definitions of each word, we can take a closer look at a recent study that might help us better understand the possible implications (if any) of switching from stability running shoes to neutral running shoes.

Neutral vs Stability: What the Science Says

Where the stability was placed in the stability shoes.

The overall injury risk was lower among the participants who had received motion control shoes compared to those receiving standard shoes.

This positive effect was only observed in the stratum of runners with pronated feet; there was no difference in runners with neutral or supinated feet. Runners with pronated feet using standard shoes had a higher injury risk compared to those with neutral feet.

• With cushioned running shoes, some motion control may be necessary to limit injury risk in recreational runners.
• Recreational runners with pronated feet using neutral shoes may be at an increased risk of injury.
• Runners with pronated feet may be advised to try motion control shoes for running.

We are not trying to cherry-pick research by covering just one study, but it is modern with sound method and practice.

It would seem from their results that those who overpronate severely might want to stay away from switching to neutral shoes, while those who only mildly overpronate could still probably be fine if they are careful (but it still may increase risk of injury).

If you wish to read the entire paper, you can find it here.

The good news is that many brands including Asics, Brooks, Nike and New Balance all have options for both options of running shoes. 

What Does This Study Mean For Your Transition from Stability to Neutral Running Shoe?

So from this study, it might not be looking too good for those overpronators looking to switch into a neutral running shoe. However, this study may not tell the entire story.

While it was conducted well with sound methodology, this is still just a single study with a relatively small sample size (n=372) when compared to the entire population of runners.

As an individual, your needs may be different compared to others, so if you are a mild-moderate overpronator that is looking to switch into neutral running shoes then you should still feel confident in giving that a try if you want.

Only you truly understand your body, so it might still be possible for you to run in a neutral running shoe if you wish (but you do so at your own risk).

Tips For Switching From Stability to Neutral Shoes

• Walk Around The House Barefoot - This only applies to those who are able to walk around barefoot without pain for 30 minutes to 1 hour around the house. If you can walk barefoot without pain, this is a great way to help your feet and legs strengthen subtly with a very low risk for injury.
• Walking in Neutral Shoes First - If you have been in stability running shoes for many years, it will be best to start your adjustment by walking this type of running shoes for a month or two before even taking your first running step in them. Keep running in your stability shoes for the time being.
• Transition Gradually - The worst thing you can do is switch from running 100% in stability shoes to running 100% in neutral shoes (especially if you overpronate). Start by adding a neutral running shoes into your running shoe rotation for short and easy runs (once or twice per week), then slowly increase the days and volume in your neutral shoes. If you feel pain while switching, go back to stability running shoes for a week to recover and hop back into neutral shoes gradually again.
• Try Strengthening Exercises - To supplement your transition, try incorporating strengthening exercises for your feet, legs, and hips. This transition will require greater strength and mobility throughout your entire lower body (especially your post chain).
  • A simple sample program might look like:

• Be Patient - This transition will be a long process if you want to be successful and safe. Take your time and do not rush. Give your feet and legs time to gain strength and mobility so it can handle the transition as it progresses.