Parts of a stride include pronation and supination. When weight is placed on the sole of the foot when running or walking, it’s called supination. Pronation is when someone shifts their weight from their heel to the forefoot.
Excessive supination (under or overpronation), and excessive pronation can lead to problems in alignment. This can cause pain in the feet and knees, hips, and back.
Continue reading to learn about the treatments and preventive methods for excessive supination.
Fast facts on supination and pronation
- Supination that is too high can lead to pain and soreness.
- People with excessive supination often have structural problems in their feet.
- Proper shoes can be used to prevent or treat excessive supination.
Excessive supination and pronation
People who pronate too often roll their feet inward. This causes the outer portion of the heel to contact the ground, and leads to excessive flattening of the feet.
Supinator’s don’t roll their feet inwardly enough. This can put strain on the ankle and cause injury by causing the ankle to roll outward.
Excessive pronation is more common than excessive supination.
Causes of supination
Supination is usually caused by structural problems in the feet. External factors may also be a factor in this condition.
Supination excessive can be caused by:
Genetics
Many inherit traits that affect the mechanics and function of the legs and feet, such as the following:
- Leg length (including differences between legs)
- The width of the foot
- Stability for the ankle
Supination risk may be increased by the shape of the arch of the foot. Runners with high arches are more likely to suffer from supination than those with lower arches.
Incorrect footwear
Shoes that support the arch and soft tissues in the foot are good for protecting the foot from injury. This is especially important when walking on flat and hard surfaces.
Shoes that are too tight or rigid can cause supination, as well as other foot problems. Supination can also be caused by shoes that are too worn or lack arch support. You should buy the best women’s running shoes for supination.
Bodily misalignment
The body must be aligned correctly to maintain balance and support posture. Poor form can also lead to muscle and bone overcompensation, which can lead to supination.
Prior injury
Old injuries can lead to instability and weakness of bones and soft tissue. People with achilles tendonitis, for example, are especially at risk of supination.
Other causes
Supination can also be caused by:
- Sedentary lifestyle
- Constant impact on hard and soft surfaces
- Limited range of motion
- Standing for prolonged periods of time
- Stiffness due to aging or arthritis
- Exercising too often
Complications of excess supination
Supination is a risk factor for certain conditions, such as:
- Ankle pain
- Ankle sprains
- Calluses or bunions on the outer edge of the foot
- Hammertoes and clawed feet
- Iliotibial Band Pain Syndrome
- Pain in the ball and sole of the feet
- Plantar fasciitis
- Shin splints
- Stress fractures in the feet and legs
- Ankle or foot swelling
- A weakness in the foot and ankle that becomes worse while running, walking, standing, or for extended periods of time