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.

Table of Contents

Supination of the foot: Causes and treatment

Supination is usually inherited structural problems that cause it.

But a list of factors also plays 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.

Some previous injuries and damages can cause supination and trauma your leg has been through. The problem can be connected with the muscles, tendons, ligaments 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 under pronation. 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

Natural ways to create proper supination
Natural ways to create proper supination

Fix your running form – run as light as possible, like running on a breakable surface; focus on landing – land as close as possible to the midfoot instead of 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 alignment in the body’s midline will keep feet symmetrical and rolling correctly.

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 based on proper running and walking form.

Proper form and posture through the spine are essential 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 primarily 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 feet and legs form.

Upright posture in your back will keep you relaxed.

Dr. Foot's Supination & Over-Pronation Corrective Shoe Inserts, Medial & Lateral Heel Wedge Insoles for Foot Alignment, Knee Pain, Bow Legs, Osteoarthritis - 3 Pairs (Black)

$9.99  in stock
2 new from $9.99
Free shipping
Amazon.com
as of March 29, 2024 00:40

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 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, hold for 30 to 60 seconds, and repeat the message daily.

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

Plantar Fasciitis Feet Insoles Arch Supports Orthotics Inserts Relieve Flat Feet, High Arch, Foot Pain Mens 10-10 1/2 | Womens 12-12 1/2

$24.99
$19.99
 in stock
Amazon.com
as of March 29, 2024 00:40

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, balance on the balls of your feet, and lower your body back down again.

Lay on your back, lift your legs in the air, and flex your ankles back and forth. Make small circles by turning your toes towards the body and away.

Place toes on 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, improving 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 one shin, bend the opposite knee, and slowly bring it past the ankle. Rock the knee back and forth to improve dorsiflexion.

Stand up with straight legs and bend from the waist to touch the shins. This will stretch the hamstring.

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

Shoes for supination – features of suitable footwear

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

How do I fix running supination?

With simple guidelines for proper body alignment, everyday workouts, and shoes for walking and running, you can keep your supination in the safe zone without ankle sprains and all the other injuries and pain.

Read Next – Comfortable Walking Shoes

Running with Supination

Read Next – Top 10 Best Running Shoes for Supinators

Plantar Fasciitis Feet Insoles Arch Supports Orthotics Inserts Relieve Flat Feet, High Arch, Foot Pain Mens 10-10 1/2 | Womens 12-12 1/2

$24.99
$19.99
 in stock
Amazon.com
as of March 29, 2024 00:40

LAMINET Posture Corrective Heel Cups - Large - Fits Women's Shoe Size 8.5-11 / Fits Men's Shoe Size 7-13

$9.99  in stock
4 new from $9.99
Free shipping
Amazon.com
as of March 29, 2024 00:40

Dr. Foot's Supination & Over-Pronation Corrective Shoe Inserts, Medial & Lateral Heel Wedge Insoles for Foot Alignment, Knee Pain, Bow Legs, Osteoarthritis - 3 Pairs (Black)

$9.99  in stock
2 new from $9.99
Free shipping
Amazon.com
as of March 29, 2024 00:40

BraceAbility Medial & Lateral Heel Wedge Silicone Insoles (Pair) - Supination & Pronation Corrective Adhesive Shoe Inserts for Foot Alignment, Knock Knee Pain, Bow Legs, Osteoarthritis

$22.71
$15.99
 in stock
2 new from $15.99
Free shipping
Amazon.com
as of March 29, 2024 00:40

Pedag Pedag Correct Plus 3/4 Length Vegetable Tanned Leather Orthotic Footbed for Over-supinators, XLarge, (US Men 11-13)

$21.00
$20.00
 in stock
4 new from $19.98
Free shipping
Amazon.com
as of March 29, 2024 00:40

Spenco Total Support Max Shoe Insoles, Women's 11-12/Men's 10-11

 out of stock
Amazon.com
as of March 29, 2024 00:40

Powerstep Pinnacle Plus Met Insoles Sandal, Red/Blue, Men's 8-8.5, Women's 10-10.5

$49.86  in stock
2 new from $49.86
Free shipping
Amazon.com
as of March 29, 2024 00:40

Heel That Pain Plantar Fasciitis Insoles | Heel Seats Foot Orthotic Inserts, Heel Cups for Heel Pain and Heel Spurs | Patented, Clinically Proven, 100% Guaranteed | Blue, Large (W 10.5-13, M 8.5-12)

$29.95
$24.95
 in stock
Amazon.com
as of March 29, 2024 00:40

Arch Support Orthotic Shoe Insoles for Women-Men Shoe Inserts Recommended for Plantar Fasciitis Fallen Arches Or Flat Feet Pain Relief, Injury Prevention and Faster Recovery

 out of stock
Amazon.com
as of March 29, 2024 00:40

O/X Type Leg Orthopedic Insole, Gel Feet Pain Corrective Pads, Leg Posture Correcting Aids Inserts, Pronation Supination Step Correctors Straigtener, for Fallen Arches Flat Feet Bowlegs (L)

$14.99  in stock
Amazon.com
as of March 29, 2024 00:40

Happystep Orthotic Memory Foam Insoles Shoe Inserts (Size L: US Men 8-12 or Women 9-14)

$13.99
$9.88
 in stock
2 new from $9.88
Free shipping
Amazon.com
as of March 29, 2024 00:40
Previous articleTROADLOP Men’s Running Shoes Review
Next articleBEST CHEAP TENNIS SHOES in 2023
Mick Urlich
Hi there! I'm Mick Urlich, a CrossFit trainer and running shoes expert. With years of experience in the fitness industry, I have gained a deep understanding of the importance of proper footwear for optimum performance. I am thrilled to share my expertise with you on my website, https://runningshoesforsupination.com. As a trusted authority in the field, I aim to provide valuable tips, tricks, and guidance on choosing the right running shoes and insoles that cater specifically to supination. Being a passionate runner myself, I know first-hand the impact the wrong shoes can have on your runs and overall performance. Throughout my career, I have also been recognized and awarded with numerous prizes and rewards for my dedication and knowledge in this area. This only fuels my determination to create a comprehensive and trustworthy resource for anyone seeking advice on running shoes and insoles. On my website, you can expect to find reviews, buying guides, and informative articles related to all things running shoes and their role in correcting supination. My aim is to empower and educate you, enabling you to make well-informed decisions when it comes to footwear choices for your comfort, safety, and performance. I'm excited to be on this journey with you and share my expertise that I have accumulated over the years. Together, let's discover the perfect pair of running shoes and achieve our fitness goals. Stay tuned for regular updates and let's embark on this running journey together! Can't wait to keep you running strong!