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What is Supination?

6 July 2015

Supination is the term given to feet which tend to roll outwards when in motion, placing the majority of weight on the outside of the foot. Usually described as the opposite of Pronation, Supination causes the ankles to roll outwards, away from the body, unlike Pronation which causes them to roll towards it. Supination may also commonly be referred to as Under Pronation.

Both conditions are the result of genetics or an unfortunate positioning of the feet in the womb, with signs and symptoms becoming more apparent as your feet grow and develop.

Too Much of a Good Thing

Both pronation and supination will occur in natural and healthy levels during activities such as running and walking, twisting the foot to allow proper movement and function, but, as with all good things, excess levels of either can lead to problems. 

As supination twists the foot, all the muscles and tendons of the leg that twist along with it are also at risk, repeated strain like this can lead to damage to the leg. Uncorrected, a poorly aligned foot can lead to the ankle rolling over completely, resulting in twisted or sprained ankles and probably an embarrassing story about that time you fell over in front of everyone. 

What's Up with Supination?

People who often go running or take part in sports are the most likely to suffer injuries associated with supination. Due to the reduced natural shock absorption of the foot as it lands poorly on the ground, the same shock travels up the limb instead, and can affect not just your feet, but also your knees, hips and back. 

A glance at your running shoes is usually a tell-tale sign of supination, if the wear on your shoes makes it look like you walk on the outer sides of your feet, it's likely you suffer from supination.

High arches on the inside of your foot are also giveaways, a glance at your footprints the next time you leave the shower can show you where your arches are placed, if the middle, outside area of your foot doesn't leave a print, it could be that you have high arches that are in need of extra shoe support.

View Our Full Range Of Supination Insoles. Supination Insoles.

Symptoms of Supination:

  • Pain in the lower body (feet, ankles, knees, hips) or back
  • Flat feet
  • Shin splints
  • Ankle sprains
  • Plantar Fasciitis
  • Achilles tendinitis 
  • Metatarsalgia and Ball of foot pain
  • Calluses and bunions

Stopping Supination in its Tracks

Early in development, supination can usually be corrected in children through the use of exercises, braces and orthotics for growing feet, beyond childhood some exercises such as yoga can help relieve symptoms and stretch out over-worked muscles. A suitable insole will help keep your foot properly aligned and balanced, helping you stay pain-free.

Any insole or shoe worn by those who suffer from supination should have:

•    Cushioning
•    Shock absorption
•    Arch support
•    Weight distribution across the entire foot

Mouldable and memory-foam insoles are best for those with supination as they conform to your precise form, providing support for every point of your arch, and not simply its general shape.

Please visit Shoe Insoles for a full range of Insoles for Supination.

Powerstep Original Full Length Orthotic Insoles

Powerstep Original Full Length Orthotic Insoles

  • Strong pair of insoles featuring medical-grade support
  • Deep heel cradle supports collapsed or weak arches
  • Double layer and low profile casing ensures long lasting support
  • Friction reducing top fabric enhances comfort
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Superfeet Hot Pink Insoles

Superfeet Hot Pink Insoles

  • Thermal insoles ideal for ski and cold weather sports
  • Anti-blister fabric and anti-bacterial top coat
  • Contoured heel cups fully support your foot during impactful activities
  • Wide forefoot ideal for cold weather shoes
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