Weak ankles set the scene for postural problems, as well, like too much pressure applied to susceptible areas of the lower legs and higher risk for spraining. However too much supination contributes to common running injuries due to instability in the ankles. 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. A natural amount of supination occurs during the push-off phase when propelling forward. ( 3)Īs the body moves, in order to accept weight onto one leg and propel forward, a shift in weight must occur at the feet, knees and hips. This causes the ankle and only a small portion of the outer toes to absorb shock when the foot hits the ground, often triggering pain in the ankle, foot and lower leg. Compared to those with “normal,” healthy posture of the lower body, those with oversupination roll the foot outward too much (less than 15 percent of an inward roll when landing). Supination (underpronation) is the insufficient inward rolling of the foot after landing on the ground. You can see why it’s not just the feet that are impacted by supination or related postural problems - but rather these can contribute to muscular compensations that wind up affecting the entire body. ![]() Considering these are generally weak areas of the feet, they tend to bear more weight and pressure than they can handle, sometimes causing scar tissue to form. The reason underpronation (or someone with excess supination) causes such an array of problems is that the muscles in the legs and feet become trained to push the foot away from the ground with mostly the outer toes/pinky toes. Some of the aches and pains associated with supination abnormalities include: rolling or spraining the ankle, developing “hammertoes” (clawed toes), Achilles tendinitis, running injuries like plantar fasciitis, shin splints, iliotibial band syndrome affecting the knees, along with general instability and weakness. Who tends to struggle with supination problems most often? Runners with high arches (the opposite of “flat feet” or collapsed arches) and tight Achilles tendons tend to be underpronators/supinators. ( 1) Both oversupination and overpronation put too much stress on the underneath or outside edges of the foot, often leading to leg pains.įor most adults, too little supination is usually more of a problem than too much, but oversupinating the foot can also lead to complications. ![]() Supination describes the rolling outward motion of the foot, therefore oversupinators don’t roll their root inward enough.Įxcess supination is also called “underpronation” - since supination is the opposite of pronation of the foot (rolling inward). 5 Natural Ways to Create Proper Supinationīoth supination and pronation are terms used to describe the rolling motion of the heels and feet during the body’s gait cycle, which takes place as we run or walk.Conventional Treatments for Supination Problems (Underpronation).Causes & Symptoms of Supination Problems.
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