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.
Over supination can cause the ankle to roll over towards the outer side, with possible ligament damage.
What Runners Should Know About Supination
Supination or underpronation is an afoot position issue usually stemming from having high arches.
That is an insufficient inward rolling of the foot after landing on the ground during walking or running gait.
When the stride is normal, feet slightly roll inward and sit evenly on the heel, and the whole body weight is on the ball of the foot and then is weight pushed off from toes.
The foot’s outer edge has extra stress placed on itself, mainly on the last two little toes, pinky and the second one to him, and that can cause problems for persons who perform high-impact sports, especially for runners.
Inherited high arches might cause supination on the feet. Imbalance in the lower leg, around the muscles, and the wrong type of footwear and prior injuries, can lead to supination.
Supination can lead to many medical problems such as knee pain, ankle sprains, ankle or foot swelling, lower back pain, plantar fasciitis, inflammation of the sole, calluses, hammertoes, and clawed toes bunions on the outer edge of the foot, and shin splints.
Outside of the heel of your foot strikes to the ground first.
The foot does not adequately roll inward after hitting the ground, and the force of the impact stays in one place, on the particular region of the foot.
Calf muscles are usually tight and tend to reinforce the movement pattern caused by the foot condition, underpronation.
As a result of the supination, plantar fasciitis happens a common overuse injury and appears as a sharp pain on the foot’s arches or heel.
Supination and running
Strength training is the best possible way to alleviate the negative effects of the foot’s supination condition.
Strength training will prevent injuries and increase muscle strength all the way kinetic chain in your body.
Training focus should be on the ankles, feet, and hips to strengthen them all for better body posture, stable foot grip, and help the body feel less of the supination effects.
Inner calf muscles, especially gastrocnemius that will help reassert muscular imbalance and provide stability to your gait.
You are reading: Shoes for supination runner.
Some of the best exercises for the supination condition: lunges, calf raises, crab crawls, squats.
Stretching part of the sports activity will help in injury prevention for people with a supination problem. The full range of motion ability is significant in injury prevention.
Flexible muscles can move efficiently and perform without overstretching them.
Regularly stretching the shins, calves, ankles, and Achilles will help to reduce the tension.
Which can contribute to the supination condition of the foot?
Stretching exercise for supination: toe touch, quadriceps stretching, leg raises, lifted toe step.
Running form that is proper for supination.
Running technique is very important. It is vital to opt for proper running techniques to address excessive underpronation.
Proper running technique guidelines:
landing must be light and soft on the feet, and hitting the ground must be close on the midfoot as close as possible instead of on the heel.
Try to stay light on your feet, and try not to pound your feet hard to the ground.
Imagine that you are running on a soft surface that You can break for a softer landing.
Improve your running cadence by shortening your stride.
Good shoes support the foot’s arch and soft tissues, which help protect the foot from injury.
This is especially true when walking on hard and flat surfaces. The wrong type of shoe — such as rigid or tight shoes — can lead to supination and other foot problems.
Also, wearing shoes that are worn out or have no arch support causes supination.
Ways to treat or prevent excessive supination include wearing proper shoes.
Read Next – What running shoes are best for supination?
Shoes for supination runner
Cushioning is a main part of the shoe for supinators. High and concave arches need an extra layer of cushioning and a cushioned midsole that will give your leg maximum support.
Straighter instep shape controls inward motion, especially if you get personalize orthotics and insoles.
If you add lateral heel wedges, they will stabilize your heel and keep your foot from rolling in and out.
When you wear the correct shoes for your feet problem that reduces pain, risk of injuries, and damage to the other parts of your body and does a positive effect on your body balance and posture.
Choose shoes without a motion control system, medial support posts and hard midsoles, and other stabilizing systems and features.
Keep in mind to measure your feet, length, and width, and 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 tight ones – 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.
Purchase shoes in the evening hours when your feet are at their biggest.
Read NEXT – Top 10 Best Running Shoes for Supinators