Supination is when your weight rolls onto the outer edge of the foot.
If you’re wondering how to know if your foot supinates, look at the pair of shoes that you wear the most or the shoes that you walk in. Is there excessive wear on the outer edge of the shoe? Or step onto a surface with wet feet so you can see your footprint. If you have no arch or only a small part of your arch showing, then your feet are supinating.
When you supinate, excessive stress is placed on the ankle and may cause it to roll outward. In addition to pain in the foot, supination can cause pain in the knees, hips, back, and even structural issues. People who supinate too much are at greater risk of developing certain conditions and symptoms, including:
• ankle pain, ankle sprains
• plantar fasciitis
• calluses or bunions on the outer edge of the foot
• hammertoes or clawed toes
• iliotibial band pain syndrome
• pain in the ball of the foot
• shin splints
• swelling of the ankle or foot
• weakness in the foot or ankle that gets worse when running, walking, or standing for long periods
If supination is an issue for you, a gait analysis might be beneficial. Lightweight, flexible running shoes with a wide boxy toe can also offer support. Exercises that strengthen the inner calf muscles are also recommended.
Physical therapy can help with this. And of course, add reflexology to the list of things to do to help overcome supination. Reflexology can help stretch the muscles, and address issues related to foot pain. Let me know if you have concerns about supination and we can discuss other tips and ideas for proper gait.
Here is a calf exercise that can help:
• Place hands on the wall
• Move one leg back, a few feet behind the other leg
• Keep both feet firmly on the ground
• Keeping the back leg straight, press that heel down, bend forward at the front knee
• There should be a stretch in the calf muscle and ankle of the back leg
• Hold for 30 seconds
• Repeat 3 times with each leg
Remember, when your feet hurt, everything hurts. Call today (813-965-1697) to set up your Reflexology appointment and get on the path to better foot health!
Here’s to your Health and Happy Feet!
–Louise Richardson, Certified Reflexologist, Reiki Master