In medical words, firstly we need to say what supination is. Supination is a corresponding movement of the foot and leg in which the foot rolls outward with an elevated arch so that in walking the foot tends to come down on its outer edge.
Meanwhile, supination can cause iliotibial band syndrome, Achilles tendonitis, plantar fasciitis or outer foot pain.
Supination is a way of striking the ground when you walk, that is not a disease.
Supination can be a part of your neutral way of walking, either way, your foot is under stress and that can cause a lot of problems.
Right shoes can correct the way of walking and running and put away discomfort you might feel. Supination is typically in people who have high arches but it can also be just the natural way of walking for others.
Supination occurs when weight is placed on the outside of the foot while walking or running.
When the opposite happens, and a person shifts their weight from the heel to the forefoot, it is termed pronation.
Excessive supination (underpronation) and excessive pronation (overpronation) can cause problems with the body’s alignment and lead to pain in the feet, knees, hips, and back.
People who have excessive supination in many cases have structural issues with their feet. Supination can cause pain and soreness and wearing proper shoes helps a lot.
People who have supination does not roll the foot inward enough. That makes a strain on the ankle and causes it to roll outward which leads to injury.
Excessive supination is less common than pronation.
Supination is a big problem for runners, you make extra stress on the outer sides of your feet.
That can trigger a long list of issues that you are not aware of.
Genetic can be a cause of supination, traits that affect feet and legs can be inherited like leg length, foot width and stability of an ankle.
The shape of the arch of the foot can increase the risk of supination.
Footwear can also be a part of the problem, especially rigid tight shoes, shoes that are worn out doesn’t support arch like they used to.
Bodily misalignment is a big problem, parts of the body must work harder and are under a lot of pressure to support posture and get a body in the balance.
If you would like to determine the problem, wet your bare feet and step firmly on the surface on which you would be able to see your clear footprint, like tiles or paper.
If half of your arch is visible on paper that is normal gait.
Additionally, if there is the only fraction or none of the arch it suggests a case of supination.
If you have a neutral gait the soles of shoes will wear down from the outer heel edge to the center of the shoe sole.
Supination can cause wear out outside edges only.
When supinators are runners, the outside of the heel hits the ground first and the foot does not sufficiently roll inward after landing on the floor.
Force of the impact remains on one specific part of the foot.
If you wear your shoes out quickly and they are not even supination is in.
Light-weighted and flexible running shoes are the best choice.
Consulting with a podiatrist will help you choose the right shoes for you and your supination.
Keep on a mind to measure your feet, length and width but also depth so you can buy ones that fit you best.
When trying new shoes wear sports socks you wear when you run for the best fit.
Time for shopping is also important, buy your shoes at the end of the day when your feet are tired and swollen, never buy ones that are tight – they will not stretch over time.
Choose shoes with curved lasts, they encourage normal pronation and keep your feet in place.
Running shoes must have cushioning to counteract the impact of supination that hurts your feet.
Synthetic leather and nylon mesh are lighter and have a better movement, they need to have a flexible inner side of the shoe for supination.
When picking, gently bend the shoe to see if it will move with your foot.
You should replace your running shoes regularly which means every six months or even more often if you see torn soles.
Running shoes for supination have the extra cushion and high arch support they need to optimize their run.
With shock-resistant properties, these flexible shoes help under pronators and they evenly distribute impact and prevent running injuries that can be caused by the wrong feet placement and wrong shoe choice.
If you have neutral arches you should also determine some facts before purchasing running shoes.
You should determine the type of running and your running style, also pick a category of running shoes and features that you would like to have in a shoe and at the end, try them all.
What kind of running shoes is yours?
Road running shoes are designed for pavement mostly, packed surfaces with some small irregularities.
They are light and flexible and they can stabilize feet during strides on even surfaces.
Trail running shoes are designed for off-road running, rock, muds and other obstacles on the way.
They have aggressive tread for solid traction and fortified to make them even more stabilized, supported and to protect underfoot.
Cross-training shoes are for Crossfit and gym practices that have contact with the ground.
Pronation is a neutral way of movement. It helps absorb impact, relieve pressure on knees and joint, that is a normal trait of neutral runners. Neutral shoes are best for people who supinate.
These shoes provide some shock absorption and some support on sides.
Minimalist shoes have a lightweight construction, they have very small or no arch support at all and a heel drop is 4 to 8 mm to improve natural running motion and midfoot strike but have soft cushioning and flexibility.
Uppers of the running shoes:
Synthetic leather – supple, durable and abrasion-resistant material that is made of nylon and polyester. Synthetic leather has better features than real leather, it is lighter, quicker drying and more breathable.
Mesh – nylon is a durable material that reduces weight and improves the breathability of the shoe.
Overlays – they cover shoe panel with thermoplastic polyurethane, they are additions that enhance stability and durability.
Waterproof uppers – external membranes that bond with lining. Uppers block moisture and allow feet to breathe.
This is the part of the shoe that keeps feet dry.
The midsole of the shoe – cushioning and stability layer in the middle of the outsole and upper part of the shoe.
EVA – a type of foam made of ethylene-vinyl acetate that forces a particular flex pattern.
Posts – areas of firm EVA come in different levels of sensitivity, dual, quad, multi or compression level.
They create harder sections in the midsole and boost durability.
Plates – made of nylon or TPU, that are flexible materials, come in thin layers. They protect the bottom of feet on harder terrains.
Shanks – protect heels and arch, boost the firmness of the shoes on rocky terrains. They protect and support the leg.
TPU – a plastic material that is flexible, thermoplastic polyurethane that is used in some midsoles like a stabilization part of the shoe.
Running shoe Outsoles
Most of the running shoes have rugged carbon rubber material in the heel.
Rubber, especially blown kind provides an extra layer of cushioning in the forefoot. Trail runners have the whole outsole is carbon rubber to better withstand with trail wear.
Road racing shoes have blown rubber to reduce weight.
Heel to toe drop
The space difference between the height of the heel and the height of the shoe is the shoe drop.
This difference affects how your foot strikes the land.
Low or medium heel to drop (up to 8 mm) promotes a forefoot or mid-foot strike, high drop shoe is from 10 to 12 mm promotes heel striking.
This is the rigid structure that is around the heel.
That provides motion control and is supplemented with a heel wedge that adds support and cushioning to the heel.
Torsion bars (medial post)
Those are located on the sides of shoes and help to control excessive inward or outward motion.
Those are specially designed for overpronation and supination problems with feet of the runners.
Besides the right shoes for supination, underpronation can be treated in a few ways that will help with pain problems. But the first step is to diagnose a problem and buy shoes that are for supination.
Recommendable: BEST RUNNING SHOES FOR HIGH ARCHES – 2019
Strength training – exercises for the hip and glute strengthening to improve the stability of your ankles and feet.
Stretching – stretch your calves, Achilles, shins, and ankles regularly, on a daily basis before and after exercise such as running is very important for supinators.
Wear the right footwear – extra cushioning allows feet to pronate more.
Consider Orthotics – they can be designed especially for your feet.
Custom-built orthotics has your measures so it provides cushioning and areas of surface specially designed for your feet.