![\"Home](\"https:\/\/heelthatpain.com\/wp-content\/uploads\/2018\/04\/Treating-Foot-Supination-300x300.png\")
Supination, also known as underpronation, is the name for the movement that occurs when your foot rolls outward at the ankle while you walk or exercise. Some supination is completely normal.<\/p>\n[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.6.0″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” sticky_enabled=”0″]Supination, also known as underpronation, is the name for the movement that occurs when your foot rolls outward at the ankle while you walk or exercise. Some supination is completely normal.<\/p>\n
However, excessive supination should be corrected and addressed, since it can lead to pain, injury and tissue damage. Individuals with high arches are particularly susceptible to supination.<\/p>\n
If you underpronate while you walk, you may notice arch pain, heel pain, and even back and knee pain because of the additional stress this abnormal gait places on the body.<\/p>\n
Over time, supination can also result in plantar fasciitis, bunions, heel spurs, sprained ankles, stress fractures, and tendonitis.<\/p>\n
![\"Kinesio](\"https:\/\/heelthatpain.com\/wp-content\/uploads\/2018\/04\/Kinesio-Tape-Ankle-Support-for-Underpronation.jpg\")
\nShoes play an important role in correcting supination by keeping the foot properly aligned and supported in the heel, arch, and ankle areas\u00a0while you walk or run. Proper footwear is especially important during high-impact activities like jogging, sports, or exercise routines, since high levels of force absorbed by the foot will also exacerbate supination.<\/p>\n
Shoes should be comfortable, closely fit the contours of your feet without being excessively tight, and be the correct side in length, width, and depth. Shoes should have thick, flexible soles with plenty of tread, and a layer of cushioning throughout to help absorb impact. Keep in mind that feet may continue to grow over the course of a lifetime, so don\u2019t assume that your shoe size 10 years ago is still your shoe size! You\u2019ll also want to do your shoe shopping at the end of the day, when your feet are most likely to be slightly swollen.<\/p>\n
Under-pronators may also want to consider high-tops, which extend over the ankle, ankle supports, or KT tape <\/a>to provide extra support.<\/p>\n Supination or underpronation is very common in people who have tight Achilles tendons. Why? A tight Achilles tendon restricts proper range of motion in the ankle and foot, which can lead to gait problems. Stretching<\/a> not just your Achilles tendon but your calves, hamstrings, quads, and thighs, will result in stronger, more flexible muscles, tendons, and ligaments that work together for a healthy gait.<\/p>\n Think of your feet, legs, and ankles like an ecosystem: When one part is injured, tight, or underutilized, the entire system suffers! By staying diligent about stretching and strengthening all these muscles, tendons, and ligaments before and after exercise, as well as during the week periodically, it\u2019s possible to correct and improve a problematic gait.<\/p>\n Orthotic inserts like clinically-proven Heel Seats<\/a> can be a very effective tool in correcting supination with the added benefit of relieving heel pain caused by plantar fasciitis and heel spurs that may have developed as a result of supination.<\/p>\nStretch Your Tendons and Ligaments<\/h2>\n
Correct Your Gait with Orthotic Inserts<\/h2>\n
![\"Rest](\"https:\/\/heelthatpain.com\/wp-content\/uploads\/2018\/04\/Rest-Supination-Treatment.jpg\")
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