How do I fix running supination?
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 causes damage mainly on the arches.

Supinate hits people with high arches while people with flat feet and lower arches tend to get overpronate.

Review contents

Supination of the foot: Causes and treatment

Supination is usually inherited structural problems that cause it.

But there is a list of factors that also play a role in this condition, like genetics, leg length, foot width, and ankle stability. The shape of the foot is a genetic moment that can increase the risk of supination.

Supination can be caused by some previous injuries, damages, and trauma that your leg has been through. The problem can be connected with the muscles, tendons, ligaments that are overworked or damaged after effect or sprained ankle.

Supination describes the foot’s rolling outward motion, so over supinators don’t roll their root inward enough.

Excess supination is also called underpronation. Supination is the opposite of the pronation of the foot.

Over supination and overpronation put too much stress on the underneath or outside edges of the foot, leading to leg pains.

A weight shift must occur at the feet, knees, and hips when a body moves to accept weight onto one leg and propel forward.

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.

Reminder: You are still reading How do I fix running supination?

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 a higher risk for spraining.


Natural ways to create proper supination




Fix your running form – run lighter as possible, like running on a breakable surface; focus on landing – land as close as possible to the midfoot instead on the 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 a stretch for 30 seconds.

Stretch and massage hamstrings, quadriceps, calves, and IT band.

With a rolling tennis ball under the bottom of your feet to massage fascia, wrap a resistance band around the 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 the whole body, especially the core and spine.


Natural ways to create proper supination

Natural ways to create proper supination

Fix form – correct your stance is base for proper running and walking form.

Proper form and posture through the spine are very important when the body adds 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 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 - loosen tight muscles and ankles

Stretching muscles in the legs help break up adhesions and sustain proper form in the body without much effort. Moreover, stretching ankles improves dorsiflexion 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 the message five times a day.

Massage fascia in the under part of the feet with a tennis ball under your foot while applying mild pressure.

How I overcame Supination of the foot and IT Band Syndrome

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 your legs in the air and flex your 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 a resistance band around the ankle and gently pump, which will improve ankle flexibility.

Heel raises while raising and lowering heels and toes will help you too. Try it on the flat surface and the stairs.

Sit upon 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 the hamstring.

Keep legs wide apart while your toes face outward to loosen the inner leg and hamstrings.


Shoes for supination – features of a good footwear

  • extra layers of cushioning
  • shock absorption capabilities
  • arch support

How do I fix running supination?

With 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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My name is Mick, and I'm a marathon runner and travel enthusiast from New York. I'm not a natural runner and have worked hard to cut my marathon time from 5.14 to 3.68. I'm currently chasing a Boston Qualifying time of sub 3.30. My blog shares my experiences of balancing marathon training, work and active travel adventures, plus advice specifically for runners. In a nutshell, I’m your average runner who is full of encouragement, motivation, running stories, and a lot of (both solicited and unsolicited) beginner fitness advice.