How to Fix Supination When Running
Excessive supination may be a problem when running, but there are techniques and methods you can implement to reduce this effect.
Updated March 27, 2023.
While pronation is normal when running, supination isn’t. Excessive supination causes the athlete to bear weight on the outer edge of the foot, resulting in an inward roll of the foot.
Supination starts slowly but can be progressive without treatment; early treatment leads to a better prognosis. Otherwise, the foot becomes rigid and arthritic. It can also lead to other complications, including ankle sprains, shin splints, hammertoes, iliotibial band pain syndrome, and more.
That being said, can excessive supination be fixed?
Can Excessive Supination While Running Be Fixed?
Excessive supination places additional pressure on the outer edge of the foot that can lead to further complications. Thankfully, excessive supination while running is fixable. Once excess supination is confirmed, a doctor will assess your foot and prescribe a treatment plan to address it.
Techniques for Reducing Running Supination
- Use proper running shoes If you notice your running shoes are beginning to bend to one side, that can be a sign that you supinate excessively. You want to choose a running shoe that fits snugly and is comfortable, flexible, and well-cushioned.
- Use custom orthotics Orthotics for supination can be designed to fit your feet and shoes. They support your arch and heel perfectly, helping to control the foot motion. You can order your custom orthotics from our online store.
- Run with proper form When running, keep it at the back of your mind that you must land with a flat foot and avoid curving your toes. To achieve this, aim for shorter strides when running.
- Stretching and strengthening exercises Strengthening exercises give more stability to your ankle and foot, which are easily affected by supination. Likewise, you can stretch your supinators to reduce the buildup of tension.
If you need a comprehensive overview of the above, check out our guide on how to correct foot supination.
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