What Is Supination?
Supination in the foot occurs normally in the gait cycle when the foot returns to a stable position before push off. Over supination is associated with high arches and is a tendency for the foot to roll outward, or a tendency for it not to move inward (pronate) enough during the gait cycle. Excessive supination is usually associated with high arches. As your heel lifts from the ground and your ball of foot area and toes push the body forward, a natural amount of supination occurs. When over supination occurs while standing an individual may appear bow-legged.
The natural rolling movement that is the opposite of supination is pronation. This occurs when the outer edge of your heel hits the ground and the foot rolls inward. If overpronation is occurring during standing, an individual may appear knock-kneed. Pronation and supination are natural movements in your gait cycle, however, when overpronation or over supination occur, foot problems will follow.
Overpronation is more common than over supination. Too much supination causes problems for athletes as the foot is less able to provide shock absorption upon impact. It also causes extra rotational force on the shin, knee and thigh, adding further stress on muscles, tendons and ligaments.
What Problems Can Excessive Supination Contribute To?
Too much supination place extra strain on both muscles and tendons that stabilize the ankle. This can lead to a number of foot problems which may include:
- Ankle sprains
- Ligament ruptures
- Arch pain
- Heel pain
- Knee pain
- Hip pain
- Back pain
- Corns and calluses
- Achilles tendonitis
- Shin splints
- Stress fractures
- Plantar Fasciitis
- Metatarsalgia
- and more...
Are There Preventative Measures For Supinated Feet?
Excessive supination or pronation are both biomechanical foot alignment issues. A pedorthist or podiatrist may complete a gait analysis to determine your problem, and prescribe foot orthotics (arch supports) to help you. Foot orthotic insoles work to distribute your weight more evenly and to correct any biomechanical deficiencies you may have.
Your choice of footwear is also an important decision when supination or pronation are causing problems. Search for shoes that match your foot type. A general rule of thumb is more stability for pronators and more cushion for supinators. Make sure they are the most appropriate size and are not too tight or too loose. Also, try on shoes in the later half of the day because your feet swell a bit as the day goes on and will be slightly larger. Try both feet, because one will be a bit bigger than the other and you should fit to the larger one. Wear the socks you plan to wear when using your shoes. Feet with over supination often have a high instep, so laces are important for the ability to adjust this area. Running shoes tend to be best.
These are just a few preventative measures that may be necessary to decrease your risk of injury due to supination.
How Can I Tell if I Over Supinate?
To see if supination is a problem, look at your feet while you are standing to see if there is a high arch on the inside of the foot that doesn't move toward the floor much when you stand of walk. This is one clue. If you see space because of an arch at the outside (little toe side) of your foot, chances are very good you have excess supination. Also, look at your running shoes. If your shoes are worn mostly on the outside of the sole, especially around the ball of foot area, you may have excess supination when you walk.
Another method to see if supination may be occurring in your walking cycle is to examine a wet footprint. If the area between the heel and forefoot shows only a thin strip, supination may be occurring. A normal footprint should have a strip that is approximately half the width of the foot.
One of the best ways to deal with supination problems is by using arch supports or a foot orthotic designed for high arches. These redistribute pressure away from the pressure points of the supinated foot.
To see MacKenzie Orthotics recommended lines of foot orthotics, Click Here: Arch Supports
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