Supination is the opposite of pronation and refers to the outward rolling of the foot during the gait cycle. This motion causes the weight to be shifted to the outside of the foot and the smaller toes. Supination is a normal part of the gait cycle, but excessive supination can cause stress on the muscles, tendons, and ligaments of the foot and leg, leading to injury.
Supination is often seen in people with high arches or rigid feet, as they are more likely to roll their feet outward. It can also occur when there is a muscle imbalance in the foot or leg, causing the foot to turn out.
How does supination affect my feet?
Supination can cause a range of foot and leg injuries, such as ankle sprains, stress fractures, and Achilles tendonitis. The outward roll of the foot can lead to instability, as the weight is shifted to the outer edge of the foot, making it harder to balance and support the body.
What types of shoes are suitable for supination?
Shoes with good cushioning and flexibility features are suitable for supination. Look for shoes with a neutral or curved shape to promote a natural foot motion. Neutral shoes do not have any support features and allow the foot to move freely. Curved shoes have a rocker sole design, which helps to reduce the stress on the foot during the gait cycle.
Can I correct my supination with shoe inserts?
Shoe inserts, also known as orthotics, can help correct mild to moderate supination problems. Custom-made orthotics are more effective than over-the-counter inserts, but they can be expensive. It is best to consult a podiatrist to determine if you need orthotics and to get a proper fitting.
How do I know if I have supination?
Supination can be identified through a gait analysis performed by a podiatrist or a physical therapist. They will observe your walking and running pattern to determine if you have an excessive outward roll of the foot. You can also examine the wear pattern on your shoes. If the outer edge of the shoe is more worn down than the inner edge, it may indicate supination.