Wondering what foot supination is? Do you ever feel like your feet are slipping out from underneath you during physical activity? Do your feet tend to roll inward? Perhaps you suffer from frequent ankle sprains or arch pain in one or both of your feet.
If so, then it’s likely you’re displaying signs of overpronation or supination. While this issue can be uncomfortable (not to mention the possibility of injury), with the right strategies and knowledge, you can reduce its effects and keep yourself safe on your feet.
But what exactly is foot supination, and what can you do to fix it – and restore balance and stability if you do have it?
Let’s find out.
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What Is Foot Supination And How Does It Affect Your Body?
Foot supination is a term we commonly use in the world of biomechanics. It refers to the outward rolling motion of your foot and ankle when you walk or run. It can also lead to additional problems like knee and hip pain if left untreated long-term.
While some degree of supination is natural, excessive supination can lead to a range of issues, including ankle sprains, knee injuries, and lower back pain. It can also cause your shoes to wear down unevenly, which can be costly and frustrating. However, understanding supination and how it affects your feet and body is essential to maintain good health and avoid the common injuries associated with faulty foot mechanics.
So, it’s important to pay attention to your supination and get support from a physical therapist to keep your feet and body functioning properly (especially if you’re a runner).
Foot supination, or as it’s also known as under-pronation, causes weight to fall on the outer edge of the foot instead of being evenly distributed. This can cause pain and discomfort and even lead to injuries over time. To mitigate these issues, if you do have supination, you should wear appropriate footwear. Look for shoes that provide extra cushioning and stability, especially around the arch. Running shoes with a lot of flexibility and ample cushioning can also help absorb the impact on the outside of your foot.
Orthotic inserts can be a useful addition, too, as they can provide extra support and distribute your weight more evenly across the foot, which protects your feet and helps you stay comfortable while walking and running.
There are several causes of foot supination, including anatomical abnormalities in the foot, poor posture, and wearing ill-fitting shoes. Overusing the foot, high-impact activities and chronic ankle sprains can also contribute to foot supination. If left untreated, foot supination can worsen and lead to other foot conditions. Another common cause is genetics, where some people are born with high arches or weak ankle muscles. Another cause is improper footwear, such as shoes needing more arch support or those with worn-out soles.
Past injuries to the foot or ankle and certain medical conditions like arthritis can also lead to foot supination. If you suspect that you may have foot supination, it’s important to consult a foot specialist for a proper diagnosis and discuss treatment options.
What Is The Difference Between Foot Supination and Pronation?
Pronation refers to the motion of the foot turning inward. In contrast, foot supination refers to the motion of the foot turning outward. It is a normal part of walking and running, but repetitive or excessive supination or pronation can lead to injury. Knowing the difference between the two can help you identify any abnormalities in your gait and take steps to correct them. Whether you are a professional athlete or simply someone who enjoys staying active, fixing supination and pronation can help you move with more efficiency, comfort, and confidence.
The Signs And Symptoms That Indicate Your Feet May Be Supinated
Your feet may be supinated if you experience certain signs and symptoms. One of the most common symptoms is foot pain, particularly in the heel and arch. You may also notice that when you look at your shoes from the back, one is more worn on the outer edge. Supination can cause ankle instability and lead to ankle sprains.
How To Fix Foot Supination
Chronic foot pain can be frustrating and affect your life in many ways. While medication can help, it’s not the best solution because the effects are only temporary. It doesn’t fix the underlying issue. Understanding the dynamics of supination is essential for the prevention and management of the pain associated with this condition. The best way to fix the issue long-term is with physical therapy to strengthen the muscles in your feet and improve your balance.
Foot injuries related to supination can be painful and really inconvenient. But you can avoid these injuries altogether. For example, your feet play a crucial role in balance, yet most fitness routines often overlook them. But many exercises can help strengthen the muscles in your feet and, as a result, reduce supination. From simple toe raises to more complex exercises like single-leg balance, there are a variety of exercises that can help you.
With consistent practice, these exercises not only lead to better balance but also improve your foot and ankle health and reduce the risk of foot-related injuries.
As part of your regular routine, you can use a foam roller on your legs and feet to increase flexibility and reduce muscle tightness. Most of us experience tightness in our lower legs and feet, especially after a long day of standing or sitting. A foam roller on your lower legs and feet is a great way to release the knots and improve blood flow. The most important thing you can do to help with foot supination and protect your feet from injury (outside of physical therapy sessions) is to wear shoes that provide stability and support.
Taking care of your feet is an important part of staying active and healthy. Whether you’re walking or running, it is important to wear shoes that provide stability and arch support. A well-fitted shoe not only helps protect your feet from injury. They also make your feet feel more comfortable. Shoes that offer arch support also help reduce strain and pain on your feet and legs, making it easier to tackle any terrain. Look for footwear with motion control and stability features, such as extra cushioning and sturdy materials.
Shoes that match your foot shape and provide enough room for your toes to move freely are also important. Proper fit is key, so try them on with the socks you plan on wearing and walk around to test their support and flexibility.
However, by far, the most effective strategy to treat foot supination is regular physical therapy sessions. We can help you reduce pain and discomfort and prevent injuries by strengthening the muscles and joints around your feet and ankles. Whether you have suffered from supination for a long time or just started experiencing pain, we can help you fix the issue and get back to a pain-free life. Don’t let supination hold you back. We design a customized exercise plan to help you strengthen your arch and ankle, improve flexibility, and restore balance to the foot.
This might include exercises like calf raises, ankle circles, or rolling your foot over a special ball. By addressing the root cause of your supination, we can help fix your pain and improve your overall foot health.
How To Prevent Foot Supination
As we’ve already covered, foot supination can lead to various foot conditions, including ankle sprains, plantar fasciitis, and shin splints. While it may seem like a minor issue, it’s important to take steps to prevent it. One way to do this is by choosing good, supportive footwear. Incorporating exercises that strengthen your feet and legs is also a really great idea to help prevent supination. Simple exercises like heel raises and calf stretches can make a big difference. It’s also essential to maintain good posture and alignment when standing, walking, or running.
All in all, it is imperative to take care of your feet to maintain proper balance, alignment, and mobility. Foot supination should not be taken lightly, as it can become a serious issue if left untreated. Take time to choose the right shoes that not only fit properly but also provide enough cushioning for your needs. If you have any additional questions or concerns about foot supination or need help choosing the right shoes or orthotics, please get in touch with us.
We urge you to take control by scheduling an appointment with one of our feet specialists to determine whether you are experiencing foot supination or pronation and which exercises are best for you. We’ll help you regain the necessary strength and coordination to move freely again and prevent more serious injuries.