What Is Foot Supination?

Answer:

Supination is the opposite of pronation.

Pronation, according to TheStretchingHandbook.com, refers to the inward roll of the foot during normal motion and occurs as the outer edge of the heel strikes the ground and the foot rolls inward and flattens out. A moderate amount of pronation is required for the foot to function properly, however damage and injury can occur during excessive pronation. When excessive pronation does occur the foot arch flattens out and stretches the muscles, tendons and ligaments underneath the foot.

Supination, on the other hand, refers to the outward roll of the foot during normal motion. A natural amount of supination occurs during the push-off phase of the running gait as the heel lifts off the ground and the forefoot and toes are used to propel the body forward. However, excessive supination (outward rolling) places a large strain on the muscles and tendons that stabilize the ankle, and can lead to the ankle rolling completely over, resulting in an ankle sprain or total ligament rupture.

How can I tell if I oversupinate?

1. Look at your feet when standing. Is there a high arch on the inside of the foot?
2. Look at your running shoes. If they are worn on the outside of the sole, especially on the forefoot area, then supination may be excessive when you run.
3. Try the wet foot test. Wet your feet and walk along a section of paving and look at the footprints you leave. A normal foot will leave a print of the heel, connected to the forefoot by a strip approximately half the width of the foot on the outside of the sole. If supination is a problem, the prints of the heel and forefoot will be connected by only a thin strip on the outside, or may not even be connected at all.

If you learn that you are prone to excessive supination, it is important to ensure that your footwear is properly fitted. Keep in mind that regular shoe stores may not be able to assist you. Instead, look for a shoe store that is equipped to analyze your running and walking gait. Besides well-fitting shoes, such things as custom foot beds and orthotic equipment may help. In severe cases, physical therapy may be beneficial as well.