The phenomenon known as supination happens when your weight passes to the outside borders of your feet when walking or running. If you walk correctly, your foot should pronounce your weight enough to push the toe of your foot.
When you squat, your knee rolls out after landing and increases your foot-and-knee stress. Supination is most often caused by heredity, but also foot, ankle, and lower limb of muscle imbalances may be initiated or worsened. In this article, we have also provided methods of how to correct supination.
Major realities of supination
Supination is more frequent in those with high, rigid medial arches, and it may cause foot discomfort. Their rigid arches don’t absorb stress well. Plantar fasciitis, shin splints, and knee discomfort are all possibilities.
Excessive external movement of the foot and ankle is referred to as an over-supination or a supinator during a walking or running step. Supination is indicated by excessive wear on the outside border of the sole. The wear pattern on their shoes may identify supinators. By using inserts, insoles, or orthotics, in the shoe, supination may be minimized. Supinators are advised to use dedicated shoes to cure this condition. Most probably, shoes that give maximum support and are flexible in all directions are recommended in the first position.
We have published few guides on the best shoes for supination. You can select the shoes for supination according to your needs.
facts about supination
- Underpronation, also known as excessive supination, is the common type that may create trouble in the body’s alignment and cause discomfort in the feet, knees, hips and back.
- In excess supination, adverse pain is experienced, and that in return may create difficulties.
- The majority of individuals who suffer from severe supination have structural problems in their feet.
- Wearing appropriate shoes is one way to cure or avoid excessive supination.
How to deal with this issue?
It’s currently unclear if using custom orthotics in your shoes will help you improve your foot posture, but you should reach your doctor to see whether this might assist you. Stretching your knees, calves, and muscles below your foot regularly may help you maintain a neutral gait and prevent injury. If you have flat feet or low arches, you may be prone to overpronation; therefore, select a supportive shoe to regulate and stabilize your foot’s motion.
What are the Causes of supination?
Before knowing about how to correct supination let’s discuss its causes. Various things may cause it, but the most common reason is a muscular imbalance in the foot. Some portions of your foot may carry more weight than others if you have weaker and tighter muscles in specific areas of your body. Due to posture, a supinated foot may cause discomfort in the pelvic and lower spine.
Also, check out the causes of flat feet.
Supination may be caused by a variety of different causes, some of which are as follows:
- Age or arthritis-related stiffness.
- Excessive physical activity.
- Continuous impact on hard surfaces.
- Standing for hourly durations or long periods.
- Limited flexible motion.
In general, the structural abnormalities of the foot causing supination are inherited. External variables may also play a part in this situation, though.
Excessive supination common reasons include:
The genetic traits that influence foot and leg mechanics are often passed down across generations. Moreover, the formation of an arch of the foot is also a risk to develop this condition.
Supination and other foot issues may be caused by wearing the incorrect shoe for an extended period, such as stiff or tight shoes. Wearing worn-out or arch-free shoes may also cause supination.
Good shoes support the arch and soft tissues of the foot, which helps to protect and heal the foot. Walking on hard and flat surfaces, in particular, may be challenging.
Misalignment of the body
In some cases, body misalignment is observed. This is a major cause of supination. However, certain body components must work harder to maintain posture and balance when the body is not aligned correctly. Inadequate exercise may cause particular muscles and bones to overcompensate, resulting in supination in the affected area.
Instability and weakening in bones, soft tissues, muscles, and tendons may result from previous traumas. Supination is more common in those with Achilles tendonitis than in the general population.
General ways to diagnose foot supination
The following techniques may diagnose excessive supination of the foot:
Check your footwear
During neutral strokes, one must tend to revise the footwear they are using in their daily routine. Generally, people who walk in a neutral stride will wear down the bottoms of their shoes from the outer edge of the heel into the center.
An expert can deal with your gait cycle and examine it thoroughly. However, they are meant to observe the areas where you put pressure while standing. After a subsequent gait analysis, you are given the former precautions and treatments.
You can also perform a test at home to diagnose supination. Water and cardboard are all that is required. The steps are simple and easy.
Firstly, wet your feet thoroughly. Secondly, stand incorrect posture on the cardboard. Observe the footprints. Usually, high arch individuals get this test fruitful.
How to Correct Supination?
Suppose if you think you’re walking or jogging in supination. In that case, you should have a gait analysis of whether you’re experiencing unexpected discomfort in your lower back, hips, and shins, ankle, arch, or heel. But now, worry less and visit a podiatrist or ortho specialist. The effective treatment of this worst condition may vary on exercises or replacing footwear. However, treating supination through surgery is not favorable in most cases. These are the treatments of how to correct supination.
- Lightweight shoes with additional cushioning and toe space are ideal.
- Running shoes should be used, especially if you are a supinator or underpronator.
- Underpronation should be treated with orthotic insoles.
- Physical therapy may help you strengthen your legs and feet while also releasing any tight tendons.
Do you want to prevent supination?
If you are willing to avoid or prevent supination, take binary precautions and get a healthy life.
If you want to get expert suggestions to visit a podiatrist. Select shoes that are lightweight and flexible in all forms. It is recommended to change running shoes regularly. Replace sports shoes every six months or more often if the soles show symptoms of wear and tear.
Insoles intended for supination may support the arch and heel, allowing the foot to move more freely. Orthotics for supination are available for purchase in shops and online, or they may be custom-made by a podiatrist to fit your specific needs.
Physical therapy is a kind of treatment that involves the movement of the body. Muscles and tendons that are too tight and can be helped to relax by a physical therapist. Improved weight distribution across the body is done, which helps to correct supination.
Try to get on track with regular exercises. They may be;
- Jumping rope
- Knee stretch
- Calf stretch
- Plantar fascia stretch, etc.
So, here was a complete guide on how to correct supination. Every day, the feet work hard to support and move the body. Therefore any foot discomfort should be treated as soon as possible to avoid it worsening. The majority of reasons for the top of the foot discomfort may be experienced by those suffering from critical routine. Although supination is a natural aspect of movement, excessive levels of this condition may result in an unbalanced gait and issues, including pain, edema, and spine and joint misalignment. Proper footwear, orthotic inserts, and regular stretching may all help to relieve the problem.
By experiencing persistent discomfort or swelling in the foot or ankle, you should see a physician. The doctor will perform a gait analysis to identify whether they are supinated or not. Also, the specialist may conduct further tests to rule out the existence of any other foot or leg issues.