In this article we will be looking at what supination is, the main causes, symptoms and treatments for the condition. We will also be looking at what the best insoles are to wear for the condition that available from our online store.
Pronation is a natural part of the gait cycle, and is designed to helps make sure your weight is evenly distributed and you stay stable when your foot hits the ground. Pronation is key to walking with ease and comfort, but when it’s not working as it should, it can cause some serious foot pain and even injuries.
Supination is a very common condition and has been found to affect up to 10% of the population according to a study published in the Journal of Foot and Ankle Research. Supination is defined when your foot rolls outward too much during the gait cycle, putting more pressure on the outer part of your foot instead of distributing it evenly. This extra pressure on your feet and lower limbs can cause pain, discomfort, and even lead to injuries such as Plantar fasciitis and ankle sprains.
Research shows that supination is more common in women than men, and it can be caused by a variety of factors, including genetics, weak muscles, having high arches, tight calf muscles, wearing shoes with inadequate support, and running on uneven surfaces.
Supination can cause a range of different symptoms, including pain and discomfort in the arches, ankles, knees, and hips, and the formation of calluses on the outer edges of the feet. This condition can also cause significant discomfort and pain while walking or running and lead to decreased mobility and physical activity. If left untreated Supination can also cause serious problems not just to your feet but also to your lower limbs and affect your overall posture and can have a detrimental impact on your overall health and wellbeing.
Supination places excessive strain and pressure on your feet and lower limbs putting you at an increased risk of developing overuse injuries such as plantar fasciitis, shin splints, and stress fractures. If left untreated Supination can also cause serious problems not just to your feet but also to your lower limbs and affect your overall posture.
If you are experiencing any of the symptoms of supination, it is important to seek medical attention from a podiatrist or other healthcare professional to receive a proper diagnosis and treatment plan.
One way to determine if you suffer from supination or not, is to examine your shoes and feet. If the outer edges of your shoes are more worn out than the inner edges, it could mean that you’re supinating. Additionally, standing up straight and looking at your feet and if you have a high arch and an outward leaning ankle, it could be a sign of supination.
If you suspect that you have a supination problem, it’s important to see a doctor or a podiatrist. They can perform a thorough examination and recommend the appropriate treatment, such as orthotics or physical therapy exercises. With proper care and attention, you can alleviate your supination problem and enjoy better mobility.
1. If you’re experiencing biomechanical issues like supination, custom orthotics may be the solution you need. These shoe inserts are specifically designed to help correct these problems. They’re made from materials like foam, plastic, or carbon fibre and are created to fit your foot’s shape perfectly. Numerous studies have shown that custom orthotics can significantly reduce supination and other foot-related issues. So, if you’re struggling with these problems, then you should definitely consider wearing a pair of orthotic insoles inside your shoes. Here at Footreviver we have a wide selection of insoles that can help treat supination and ease foot pain.
2. Physical therapy is another effective treatment for supination. A physical therapist can work with a patient to develop a customized exercise program that targets the muscles and tendons that contribute to supination. This can include stretching exercises, strength training, and balance exercises.
3. Wearing the right shoes can also help with supination. Opt for shoes with a wide toe box, a supportive sole, and a cushioned insole. Some shoe brands have models that cater to people with supination, so keep an eye out for those. Investing in the right shoes can make a significant difference in your overall foot health.
4. Severe cases of supination may require surgery, although this is uncommon. Surgery will often involve realigning the bones and tendons in the foot to correct any biomechanical imbalances that maybe occurring.
In conclusion, there are several treatments and therapies available that can help with supination. These include physical therapy, surgery, suitable footwear, and orthotic insoles. However, it is crucial to collaborate with a healthcare expert to determine the most suitable treatment for your particular requirements.
Yes, there are plenty of exercises and stretches that can try to help correct your supination.
One effective exercise for correcting supination is the single-leg balance exercise. It’s a great way to enhance balance and stability by strengthening the muscles in your ankle and foot. Here’s how you can do it: stand on one foot and hold your balance for 30 seconds to a minute before swapping to the other foot. Give it a go!
Another exercise that can help correct supination are heel raises. This exercise targets the calf muscles and helps improve ankle stability. To perform this exercise stand on the balls of your feet with your heels off the ground, then slowly lower your heels back down to the ground. Repeat this movement for 10-15 repetitions.
Stretches can also be very beneficial in correcting supination. One stretch that targets the calf muscles is the wall stretch. To preform this stretch you should stand up as straight as you can facing a wall with one foot in front of the other. Place your hands on the wall and lean forward, keeping both heels on the ground. Hold this stretch for 20-30 seconds and repeat on the other side.
You should keep in mind that these stretches and exercises must be done consistently, preferably as a part of daily workout regime. It is also recommended to consult with a healthcare professional or physical therapist before beginning any new exercise regime to ensure proper form and avoid exacerbating any existing conditions.
People with supination or underpronation need shoes that provide ample cushioning and support to compensate for the outward rolling of their feet. The best shoes for them are those that have a neutral or slightly curved shape, with cushioning in the forefoot and heel areas.
You can also buy a pair of orthotic insoles that you can places inside your shoes to provide your feet with extra support and help to realign them into the correct position when you walk to prevent you from supinating.
If you want to avoid supination or minimize its risk, there are some steps you can take. First and foremost, select proper footwear that provides ample support to your feet and prevents excessive rolling. It is best to wear shoes that offer good arch support, cushioning, and stability features. Another way to reduce the risk of supination is to strengthen your foot and ankle muscles. This can be done through exercises such as calf raises, ankle circles, and heel walks. Strengthening your muscles can help improve your balance and stability, which can reduce the likelihood of supination. Maintaining proper posture and form while walking or running can also help prevent supination. You can also consider using orthotic inserts or custom-made insoles to provide additional support and stability to your feet.
To sum up, the key to avoiding or minimizing the chances of supination is to select appropriate footwear, enhance the strength of your foot and ankle muscles, maintain good posture and form, and use extra support when needed. By following these steps, you can decrease the likelihood of supination and other foot injuries, which will enable you to maintain an active and healthy lifestyle.Best insoles for Supination
Are you tired of dealing with the discomfort of supination? Our insoles are specifically designed to fit your unique foot shape and correct biomechanical issues like supination. Made from high-quality materials like foam, plastic, and carbon fibre, our insoles have been shown to significantly reduce foot-related issues. Say goodbye to foot pain and hello to comfortable, supported steps with Footreviver’s orthotic insoles. Check out our wide selection today and start feeling the difference!
Footreviver™ Supination Insoles
By wearing a pair of our specially designed insoles, you can avoid supination as they help to reposition your feet correctly when you walk. These insoles are often recommended for treating and easing various foot problems and injuries, including Plantar fasciitis and Achilles tendonitis. As they offer remarkable padding to your feet, guarding them against any shocks or impacts that can often cause damage to key ligaments such as the plantar fascia. They are created from light-weight materials and can be conveniently inserted into almost any type of shoe, making them a convenient and effective solution for anyone looking to improve their foot health.
Footreviver™ Arch support insoles
Our Footreviver Arch support insoles designed to take strain and pressure off your feet as you walk. Ideal for stopping supination and overpronation during gait wearing these insoles is a great way at preventing overuse injuries that are often connected with improper pronation including plantar fasciitis. Made from lightweight carbon fibre you can trim these insoles to fit inside virtually any type of shoes with relative ease.
Footreviver™ Gel support insoles
These gel insoles have been made from medical grade silicone gel. They will mould to the exact shape of your feet correcting they way your foot impacts the ground when you walk to prevent improper pronation. Wearing these insoles is ideal for people with pronation problems, flat feet, high arches or suffering from injuries such as Plantar fasciitis, Morton’s neuroma, Achilles tendonitis or Shin Splints.
