Excess of Supination Symptoms & Treatments for This Running Issue

Running Issue

The rolling motion of the heels and feet during the body’s gait cycle, which occurs as we run or walk, is referred to as supination or pronation. Oversupinators don’t roll their root inward sufficiently because supination refers to the rolling outward motion of the foot Since excessive supination is the reverse of excessive foot pronation, it is often referred to as “underpronation” (rolling inward). Too much stress is placed on the underside or outside margins of the foot by both over-supination and overpronation, which frequently results in leg discomfort.

For most individuals, insufficient 

For most individuals, insufficient supination is typically more problematic than excessive supination, however excessive supination of the foot can also cause issues. Who is more likely to experience supination issues  Underpronators/supinators are runners who have high arches, which are the reverse of “flat feet” or collapsed arches, and tight Achilles tendons Supination anomalies can cause a variety of aches and pains, such as rolling or spraining the ankle, “hammertoes” (clawed toes), Achilles tendinitis, running problems such as plantar fasciitis, shin splints, iliotibial band syndrome affecting the knees, as well as overall weakness and instability.

The muscles in the legs and feet become conditioned to push the foot away from the ground mostly with the outer/pinky toes, which is why underpronation (or excessive supination) causes such a wide range of issues. These typically weak parts of the feet tend to carry more weight and pressure than they can support, which can occasionally result in the formation of scar tissue. There may also be further overuse injuries. You can see how supination and other similar postural issues can have an effect on more than just the feet; they can also lead to muscular adaptations that end up having an impact on the complete body.

Supination: What Is It

The insufficient inward rolling of the foot after touching the ground is known as supination (underpronation). Individuals with over-supination roll the foot too far outward in comparison to those with “normal,” healthy posture of the lower body (less than 15 percent of an inward roll when landing). When the foot strikes the ground as a result, the ankle and just a tiny section of the outer toes absorb the stress, frequently resulting in pain in the ankle, foot, and lower leg. (3) the body must change its weight at the feet, knees, and hips as it travels in order to accept weight onto one leg and move forward. When moving forward, a small degree of supination happens naturally during the push-off phase. The heel benefits from supination rise off the ground, which causes the forefoot and toes to descend and land in a manner that causes the body to move. However, excessive supination makes the ankles unstable, which increases the risk of common running injuries. In addition to posture issues, weak ankles increase the risk of sprains by placing too much pressure on the lower legs’ vulnerable areas.

Causes and Signs of Supination Issues
Some of the causes of pronation, supination, dorsiflexion, and other foot or leg motion abnormalities in persons are as follows:

  • Genetics (genetics, for instance, can influence a person’s leg length, foot width, ankle stability, and foot arch curvature)Walking on level, firm ground (rather than natural terrain)
  • wearing out-of-date or inadequately supportive footwear
  • muscular alterations brought on by bad posture in the spine, sacrum, and legs
  • Old traumas, such as leg stress fractures, tendon tears, or ankle sprains, can leave scar tissue behind that causes instabilityimproper running or exercise form
  • overuse, such as excessive exercise or prolonged standing
  • rigidity and a limited range of motion because

Dorsiflexion vs supination

Dorsiflexion and supination are phrases referring to the flexibility and stability of the foot and ankles (they can sometimes also be applied to other body parts that bend back, like the hands).
Form and postural issues that result in common running injuries as the foot contacts the ground are typically described as deviations (abnormal amounts of ankle supination or dorsiflexion). These may include ailments like runner’s knee, heel spurs, plantar fasciitis, shin splints, and Achilles tendon pain, among others.

Supination refers to the rolling of the foot outward, whereas dorsiflexion refers to the foot bending inward. In other words, dorsiflexion causes the toes to lift up and away from the ground, reducing the angle between the foot and the ankle toward the body/ankle  When bending over, crouching, or springing forward, the knees must be properly dorsiflexed in order to cross over the ankles.

Running injuries as well as those sustained when participating in other sports or workouts share the common issue of abnormal dorsiflexion, or rearward flexion of the foot. For the body to go forward, especially while jumping, sprinting, or running swiftly, proper ankle mobility is essential It’s particularly challenging to maintain good form when undertaking knee-based strength training, such as squatting or lifting weights, when there is insufficient ankle dorsiflexion. Due to ankle stiffness (insufficient dorsiflexion), the torso cannot remain vertical, making it impossible to maintain a neutral spine The knees may sometimes give way, which increases the strain on the rear.
On the other side, excessive dorsiflexion can also be harmful. The ankles need to be stable as well since excessive motion brought on by weak foot muscles and joints can induce rolling or spraining of the ankles as well as runner’s knee symptoms.

5 Natural Methods to Develop Correct Supination

Fix Your Form First
You can develop appropriate running/walking form by correcting your stance, which you can do by following these suggestions. When putting more weight or pressure on the feet, such as when carrying heavy objects or running very quickly, proper form and spinal alignment are especially crucial.Aim for a gentle landing when moving quickly whether running or walking. Some people see themselves “running on eggshells” or trying to move through water. Instead of stomping your feet into the ground with excessive force, keep your balance Instead of landing on your heel, pay attention to landing closer to your midfoot. Try to land with a foot that is largely flat striving to avoid landing too far to the side of the foot or too much inward or outward curling of the toes). To maintain appropriate form in the feet and legs, slightly quicken your cadence and possibly shorten your stride While running, maintain a straight back and a calm demeanor

2. Extend to Relax Tight Muscles (Including the Ankles)
Stretching should be done more frequently for supinators’ calves, hamstrings, quadriceps, and iliotibial band (basically the whole leg). You can maintain appropriate form more readily and break up adhesions by gently stretching and moving your leg muscles. (7) Ankle stretches can also increase dorsiflexion, or the mobility and stability of the ankle. Starting any activity by massaging aching feet, relaxing the ankles, and stretching tight calves is advised by many soft tissue therapists and physical therapists. You can also incorporate some of these leg stretches into your regular workouts because weak, stiff ankles are frequently one of the main contributing causes that lead to supination issues Place a foam roller on the ground and place your body on top of it so that the roller is under you.

3. Develop Leg Muscle Strength for More Support
Exercises for strengthening the legs can help prevent muscle weakness in the ankles and calves by:Squats — All varieties of squats demand good ankle mobility and stability (dorsiflexion), but they also build strength in almost all areas of the legs. Try some basic squats or squats with a weight lifted overhead. To protect your back, keep your core taut and tailbone tucked. Side lunges, lunge dips, or lunge twists are examples of lunges Crab crawls: Squat down in front of your arms while bending your knees and bringing your hands behind you. To increase range of motion, extend the ankles back and forth using your hands on the ground. As you maintain this posture and stretch your heels and toes.Calf raises: To perform a gentle calf raise, first elevate your heel off the ground. Then, turn around and lift/point your toes upward. Make that your calf muscle stretches. three times for a total of 30 seconds per leg sprinting or engaging in any form of burst training (good for the whole lower body)

4. Put on the Proper Footwear—Avoid Old Sneakers!
Underpronators, especially those who spend a lot of time on their feet, are typically advised by podiatrists to wear more flexible, light-weight footwear (including runners or those who do lots of brisk walking). Lightweight shoes, especially those with flexible inner edges, can sustain more ankle motion while still providing support for the feet. Higher-top sneakers that support the ankles might be a preferable option for persons with shaky, weak ankles.Your sneakers or shoes will exhibit underpronation/supination symptoms, which typically result in the outer edge of the shoe deteriorating more quickly. If you exercise or run frequently, you should replace your sneakers frequently. Place your shoes down on a flat surface to determine if you need a new pair

  • splint inserts
  • heels-lifting inserts (deep heel cups)
  • lateral insoles to prevent rolling of the feet

You could also want to think about gradually transitioning to barefoot running, which is becoming more and more popular among people who frequently suffer from running injuries. Running barefoot may appear to be even riskier than donning the incorrect sneakers, but it really makes it easier for the feet to develop good form, strengthens the ankles and feet, and increases their natural range of motion (supination and dorsiflexion).

5. Start working out gradually and take breaks to prevent injuries
Try to bear in mind these suggestions if you’re new to more strenuous forms of exercise, such as jogging, trekking, or uphill walking, or spending longer time on your feet: Warm up by doing a dynamic stretch before (described above). The ankles and calves need to be relaxed the most.

Make it a point to practice regularly, but take breaks in between to avoid overworking your connective tissue. You’re more likely to develop scar tissue and slip into poor form if your feet, ankle, or leg muscles get too worn out or inflamed Use cross-training and burst training to build all of your muscles rather than just a few specific ones in your legs Pick the appropriate shoes and sneakers.I cannot emphasize this more Keep an eye out for any hard or uneven surfaces that can be aggravating your foot pain and poor form Be aware of your body. If the discomfort increases and spreads to the legs, take a break.After exercising, you can quickly recover and lessen swelling and tightness by foam rolling, massaging your calves and feet, and applying ice.

Final Reflections

The rolling motion of the heels and feet when we run or walk forward is referred to as pronation or supination. Pronation is the rolling inward motion of the foot, whereas supination is the rolling outward motion. Oversupination, also known as “underpronation,” is a less frequent issue than overpronation.
Ankle, leg, or heel pain; repeated rolling or spraining of the ankles; calf weakness and stiffness; decreased range of motion when working out or lifting weights; and loss of functionality are all indications of oversupinating.

Supination can be improved naturally by stretching and strengthening the calves, ankles, and lower body as well as by wearing the appropriate footwear, using orthotics, and running with right form.Put your toes up against a wall and tuck them in close to your body. This opens the calves and loosens the ankles.
To gently pump and increase ankle flexibility, put a resistance band (also called an exercise band) around the foot.  Perform fundamental heel lifts by lowering your heels and toes to the ground, then bringing them back up. Perform 10 to 15 at once. If you’d like, try using a step.To increase dorsiflexion while sitting up on one shin, bend the opposing knee and slowly move it past the ankle while swaying the knee back and forth Standing with your legs straight, stoop to the floor or your shins by bending forward from the waist. The hamstrings are stretched as a result. pause.