![]() You should feel it on your Achilles and calf.Ī supinated foot often causes tight Achilles tendons and calves, so by performing it can help fix supination.Bend the opposing leg to deepen the stretch.Release your toe from the floor of one foot so that just your heel is on the ground, and toes pointing upright.Stand upright with feet hip-width apart.This could be done with a physical therapist or alone, depending on the severity of the issue.Īn example of these exercises might include an Achilles stretch. If you have severe supination, performing certain exercises and stretches can help to improve your gait. It may feel different at first, but with conscious effort, it will start to feel more normal. Footwear Changes So while there’s no correct answer for which one of these foot shapes is preferred, if you do have high arches or flat feet, it’s important to pay a little extra attention to your feet so that your arch can be supportive when you’re walking and running. Try to intentionally land on the balls of your foot with each stride, allowing a smooth transition from heel to toe. If your footprint looks like the entirety of the bottom of your foot, then you have a low arch You can tell if you have no arch if the foot is making significant contact with the ground, says Blitz. You may not notice that your inclination is to land on the outside of your foot due to your naturally high arches. Practicing correct running form is vital if you want to fix foot supination. The best shoes to fix supination have extra cushioning, good arch support, and a wide toe-box, which helps support the foot, encourage more pronation, and absorb impact. If that sounds like you, the most effective way to correct excess supination is wearing the right footwear. Another common cause of supination is overuse, injury, or muscle imbalances in your foot, ankle, or leg. This would include having a naturally high arch or an inflexible instep. You may have an inherited foot structure prone to underpronation. There are a number of complex causes of foot supination. This can lead to ankle pain, plantar fasciitis, shin splints, sprains and iliotibial (IT) band pain. Supination (aka underpronation) leads to your foot leaning outward, distributing the weight on the outside edge of your foot and ankle.Pronation (technically, overpronation) means your foot leans too far inward, with the weight distributed more on the inner foot and arch.Plus, because your weight is evenly distributed, you’ll have better shock absorption as your feet hit the ground.īut both supination and pronation can mess with your gait and throw off your alignment. Since your ankles and legs are properly aligned, you have a reduced risk of injury. ![]() ![]() Ideally, when you run, your weight is evenly distributed, and your feet hit the ground on the midfoot. ![]()
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