How do I fix running supination?
Supination – during normal gait immediately before ‘take-off’ from the toes, the ankle tends to angle outwards and the foot is supported briefly on its outer side. Supination is connected with the forefoot area and pronation affects and is connected with the heels. Pronation affects ankles and calves while supination makes damage mainly on the arches. Supinate hits people with high arches while people with flat feet and lower arches tends to get overpronate.
Supination is usually inherited, structural problems that cause it. But there is a list of factors that also make role in this condition like genetics, leg length, foot width and ankle stability, shape of foot is genetic moment that can increase risk of supination.
Supination can be caused by some previous injuries, damages and trauma that your leg has been trough. Problem can be connected with the muscles, tendons, ligaments that are overworked or as the result of damage after effect or sprained ankle.
Supination describes the rolling outward motion of the foot, so oversupinators don’t roll their root inward enough.
Excess supination is also called underpronation, supination is the opposite of pronation of the foot. Oversupination and overpronation put too much stress on the underneath or outside edges of the foot, that is leading to leg pains. When body moves, in order to accept weight onto one leg and propel forward, a shift in weight must occur at the feet, knees and hips.
A natural amount of supination occurs during the push-off phase when propelling forward. Supination helps the heel lift away from the ground which brings the forefoot and toes down to land in a way that moves the body.
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Supination contributes to running injuries due to instability in the ankles. Weak ankles set the scene for postural problems like too much pressure applied to the lower legs and higher risk for spraining.
Natural ways to create proper supination
Fix your running form – run lighter as possible like running on breakable surface; focus on landing – land as close as possible to the mid foot instead on back of the heel; land with flat feet; slightly increase cadence and shorten stride.
Tighter muscles – roll out and stretch tight muscles. When rolling out hold tender spots for at least 30 seconds to release adhesions and hold stretch for 30 seconds. Stretch and massage hamstrigns, quadriceps, calves and IT band. With rolling tennis ball under the bottom of your feet to massage fascia wrap resistance band around ankle to gently pump and improve flexibility.
Muscle balance improves ankle stability – stretch and do the strength exercises to improve balance in your body. Proper body alignment in the midline of the body will keep feet symmetrical and rolling properly. Body alignment leads to normal weight transference which protects whole body, specially core and spine.
Natural ways to create proper supination
Fix form – correct your stance is base for proper running and walking form. Proper form and posture trough the spine is very important when body is adding extra pressure and weight to the feet, like lifting weights and sprinting.
Running and walking – softer landing on the lower part of the middle feet. Remain light on your feet instead of pounding hard on the surface. Land close to midfoot, try to land with a mostly flat foot and try to avoid much curving of the toes on the inward or the outward parts of the foot. Increase cadence and shorten your stride for the proper form of the feet and legs. Upright posture in your back will keep you relaxed.
Stretching – loosen tight muscles and ankles
Stretching muscles in legs helps to break up adhesions and allows to sustain proper form in body without much effort. Moreover, stretching ankles improves dosiflexion and ankle stability. Start running or walking activity with massage of the sore feet, loosening ankles and stretching tight calves. Stiff ankles can cause supination problems.
Foam roller – position your body on top of the roller under your calves and move back and forth gently. Roll the area and hold for 30 to 60 seconds and repeat massage up to five times a day.
Massage fascia in the under part of the feet with a tennis ball under your foot while applying mild pressure.
Get your body in the pushup position and walk your feet slightly forward to come onto the balls of your feet, shaping V with your body. Lift the heels from the ground and balance on balls of feet and lower body back down again.
Lay on your back and lift legs in air and flex ankles back and forth. Make small circles with turning toes towards the body and away.
Place toes to the wall and tilt them back to the body. This will release ankles and open up calves.
Wrap resistance band around the ankle and gently pump, that will improve ankle flexibility.
Heel raises while raising and lowering heels and toes will help you too, try it on the flat surface and on the stairs.
Sit up on the one shin and bend the opposite knee and slowly bring it up past the ankle, rock the knee back and forth to improve dorsiflexion.
Stand up with straight legs and bend forward from the waist to touch shins, this will stretch hamstring. Keep legs wide apart while your toes face outward to loosen inner leg and hamstrings.
Shoes for supination – features of a good footwear
- extra layers of cushioning
- shock absorption capabilities
- arch support
With a simple guidelines for proper body alignment, simple everyday workouts and proper shoes for walking and running you can keep your supination in the safe zone without ankle sprains and all the other injuries and pain.
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