What is Supination?

6 July 2015

Supination is the term given to feet which tend to roll outwards when in motion, placing the majority of weight on the outside of the foot. Usually described as the opposite of Pronation, Supination causes the ankles to roll outwards, away from the body, unlike Pronation which causes them to roll towards it. Supination may also commonly be referred to as Under Pronation.

Both conditions are the result of genetics or an unfortunate positioning of the feet in the womb, with signs and symptoms becoming more apparent as your feet grow and develop.

Too Much of a Good Thing

Both pronation and supination will occur in natural and healthy levels during activities such as running and walking, twisting the foot to allow proper movement and function, but, as with all good things, excess levels of either can lead to problems.

As supination twists the foot, all the muscles and tendons of the leg that twist along with it are also at risk, repeated strain like this can lead to damage to the leg. Uncorrected, a poorly aligned foot can lead to the ankle rolling over completely, resulting in twisted or sprained ankles and probably an embarrassing story about that time you fell over in front of everyone.

What's Up with Supination?

People who often go running or take part in sports are the most likely to suffer injuries associated with supination. Due to the reduced natural shock absorption of the foot as it lands poorly on the ground, the same shock travels up the limb instead, and can affect not just your feet, but also your knees, hips and back.

A glance at your running shoes is usually a tell-tale sign of supination, if the wear on your shoes makes it look like you walk on the outer sides of your feet, it's likely you suffer from supination.

High arches on the inside of your foot are also giveaways, a glance at your footprints the next time you leave the shower can show you where your arches are placed, if the middle, outside area of your foot doesn't leave a print, it could be that you have high arches that are in need of extra shoe support.

Symptoms of Supination:

Pain in the lower body (feet, ankles, knees, hips) or back
Flat feet
Shin splints
Ankle sprains
Plantar Fasciitis
Achilles tendinitis
Metatarsalgia and Ball of foot pain
Calluses and bunions

Stopping Supination in its Tracks

Early in development, supination can usually be corrected in children through the use of exercises, braces and orthotics for growing feet, beyond childhood some exercises such as yoga can help relieve symptoms and stretch out over-worked muscles. A suitable insole will help keep your foot properly aligned and balanced, helping you stay pain-free.

Any insole or shoe worn by those who suffer from supination should have:

•   Cushioning
•   Shock absorption
•   Arch support
•   Weight distribution across the entire foot

Mouldable and memory-foam insoles are best for those with supination as they conform to your precise form, providing support for every point of your arch, and not simply its general shape.

Please visit Shoe Insoles for a full range of Insoles for Supination.