Changing your foot biomechanics willfully is difficult. It is much better and easier to provide the appropriate footware, which may include orthotics, for proper support. Abnormal biomechanics most often occurs in midstance. An over-pronated foot has prolonged weight bearing on the inside portion of the foot. It is one that is too flexible and provides little support which can lead to painful shins, knees and hips.
Fewer problems arise from a supinated foot but can lead to outside ankle or knee pain.
Look at the heel to see if it is worn on the outside edge. This is normal but we need to look further. Look at the toe or forefoot portion of the sole. This is the critical area. You are a pronator if there is increase wear on the inside edge or big toe area and a supinator with increased wear on the outside edge or little toe area.