What is it?
Supination of the foot, also known as underpronation, is a condition where the foot rolls outward excessively during walking or running.
This can lead to various problems, and it’s important to understand the causes, treatments, exercises, and prevention strategies.
Pronation of the feet refers to the natural inward roll of the foot when you walk or run. It is a normal part of the gait cycle that helps with shock absorption and balance.
However, the degree of pronation can vary, and abnormal pronation can lead to issues.
Types of Pronation
- Neutral Pronation
- The foot rolls inward slightly (about 15%) to evenly absorb shock.
- This is considered normal and ideal.
- Overpronation
- The foot rolls inward too much.
- Common in people with flat feet or low arches.
- Can lead to stress on the ankles, knees, hips, and lower back.
- Increases risk of injuries like plantar fasciitis, shin splints, and runner’s knee.
- Underpronation (Supination)
- The foot rolls outward or doesn’t roll in enough.
- Common in people with high arches.
- Leads to poor shock absorption and increased pressure on the outer foot.
- Associated with ankle sprains, stress fractures, and heel pain.
Signs of Overpronation
- Excessive wear on the inside of your shoe soles
- Flat feet or collapsing arches when standing
- Knee or hip pain during activity
🔍 Problems
- Ankle sprains – due to less shock absorption and instability.
- Plantar fasciitis – inflammation in the arch.
- Shin splints – stress on the lower legs.
- Achilles tendonitis – strain on the heel and calf.
- Knee, hip, or back pain – due to poor alignment.
- Stress fractures – from uneven impact distribution.
⚠️ Causes
- Genetics (high arches)
- Improper footwear (lack of arch support or maybe too much) – talk to your healthcare people about wearing Minimus footwear (these shoes simulate barefeet)
- Muscle imbalances (low impact aerobics and resistance training are recommended for seniors)
- Previous injury (live a healthy lifestyle – move constantly with intention, eat as healthy as possible, manage stress, do neurological exercises to keep your brain sharp, get sufficient sleep
- Rigid lower limbs or limited ankle mobility (walk more sit less)
🛠️ Treatment
- Orthotic insoles – with arch support and heel cushioning
- Supportive shoes – neutral or cushioned shoes with a wide toe box
- Physical therapy – to strengthen and correct alignment
- Manual therapy – soft tissue massage and joint mobilization
- Taping or bracing – for temporary support
🏋️ Exercises
Focus on strengthening and stretching the foot, ankle, and lower leg:
Strengthening:
- Toe curls (with a towel or marbles)
- Ankle eversion with resistance bands
- Foot doming (short foot exercise)
- Heel raises (with proper form)
Stretching:
- Calf stretches (gastroc and soleus)
- Plantar fascia stretch
- Peroneal muscle stretch (outer shin and ankle)
Take Away
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