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There are a lot of issues that can go wrong with the foot over time. While your feet are designed to carry you through life, injuries and other problems can start to show up and may make it difficult to get relief from the pain. We are often hard on our feet and this can cause more damage to us as time goes on.
One of the conditions that can develop with our feet if we are not careful is known as supination. This occurs when we begin to walk incorrectly on the feet, which can cause different elements to work improperly and get worn out as well.
Let’s take a closer look at supination, what can cause it, and the options in treatment for supination. Supination of your foot is going to happen when the body’s weight starts to roll to the outer edges of the feet, rather than distributing equally across the whole foot.
What is the Best Treatment for Supination?
There are a few different treatments you can choose when it comes to supination. If you suspect you are walking this way, or you notice that there is a lot of pain in your heel, arch, ankle, shin, hip, or lower back, then you may need to get an analysis done to see if supination is happening and is the main reason for a lot of the pain you are feeling.
The type of treatment you are going to use to help with supination will depend on how severe the case is, but usually, the goal is to correct the supination as much as possible to make further injuries less likely. Some of the best treatments to use for supination in the foot will include:
- Choose shoes that are lightweight and have plenty of room in the toes. You also want some extra cushion in the shoes.
- Wear running shoes that are designed to handle underpronation. You need to be careful with this one because a lot of running shoes are designed for those who overpronate since this problem is more common, and that will make your condition worse.
- Wear orthotic insoles that are designed to help with underpronation. You can find these types of insoles in stores, though you could consider going with some custom orthotics to get even better results.
- Work with a physical therapist to work on making the muscles stronger.
Using orthotics and doing the right stretches and exercises will help to make your feet as strong as possible and will ensure that you start to work on the problem of supination. The more time you can spend on correcting this problem, even if it feels a bit uncomfortable in the beginning, the better results you will be able to find, and the faster the pain will go away.
What Is Supination?
You may hear this go by the name of under pronation instead. When we take a look at the normal stride when the foot is healthy and functioning well, we should notice that the foot should pronate, or roll in just a bit. This places your weight onto the ball of your foot. You would then be able to push off the big toe.
But when you supinate, a lot of your weight goes to the outside of your foot, causing you to push from the outer toes instead. When the mechanics of the foot go off a little bit, it will mess with the alignment of your whole body. It can cause a lot of different conditions as well including:
- Inflammation of the sole, which is a condition known as plantar fasciitis.
- Injuries to the ankles.
- Stress on the knee.
- Hip and back pain.
If you are dealing with supination, the problem will just get worse unless you are being active about making it better. You may need to complete some exercises that will help you to stretch and strengthen the tendons and the muscles so that you can make some changes to the position of the foot.
Supination: Causes and How to Help Your Feet
The next thing that we can look at is some of the things that may cause our feet to go through supination and not work properly. Many times supination is going to be an inherited problem with the foot, something that will run in families. It could also be caused by a weakness found in the leg, ankle, or foot muscles you will need to work on.
Sometimes the lack of strength that is found in your lower body will occur due to:
- The prior injury occurred to the muscles or the tendons when they were damaged.
- Misalignment of the body.
- The wrong shoes.
For example, wearing shoes that are tight and rigid all the time could cause some problems. And since your feet are the foundation of the body, having some foot problems can end up throwing the whole body out of alignment. When your foot is excessively supinated, it will adapt to the surface you walk on, which can cause even more problems overall.
As your body spends time supinating, the muscles and the bones will have to start working differently to maintain balance and posture. Over time, this can lead to some tension in different parts of the body, including the back, hips, knees, and calves. The longer this goes on, the more pain you will feel and the more injuries as well.
Exercise and Physical Therapy
A physical therapist can help more by providing a thorough evaluation of your feet and posture to determine the underlying causes of your supination. They can develop a personalized exercise plan that addresses your specific needs, improves your foot strength, flexibility, and balance, and provides manual therapy to help relieve pain and improve alignment.
Physical therapy can also help you learn proper techniques for exercising and stretching to prevent future injury. Overall, a physical therapist can provide a comprehensive approach to treating supination and help you achieve long-term pain relief and improved function.
Specific exercises and stretches can help improve foot strength and flexibility, reducing the symptoms associated with supination. Here are a few examples:
- Toe raises: Stand with your feet hip-width apart and raise onto your toes, holding for a few seconds. Lower back down and repeat.
- Heel walks: Walk forward on your heels, taking short steps and keeping your heels off the ground. Then walk backward on your toes.
- Arch lifts: Stand with your feet hip-width apart and lift one foot off the ground, keeping the foot’s arch lifted. Hold for a few seconds and repeat on the other side.
- Balance exercises: Stand on one foot and hold for as long as possible, then repeat on the other side.
- Foot strengthening exercises: Pick up small objects, such as marbles or a towel, using only your toes.
It is important to consult with a doctor or physical therapist before starting any new exercise or stretching program, especially if you have any underlying medical conditions or pain. They can help determine the best course of treatment for your specific needs.
Bilt Labs Custom Orthotics
Supination, that inward rolling of your foot with each step, can wreak havoc on your feet and ankles. It can lead to a cascade of problems, from arch pain and heel discomfort to fallen arches and even ankle instability. Generic insoles might offer some support, but they often lack the precision needed to truly address the underlying causes of supination.
Bilt Labs Custom Orthotics, however, take a different approach. Here's how they can be your game-changer in combating supination:
Customized Control for Targeted Correction: Unlike generic insoles that offer a generic arch lift, Bilt Labs custom orthotics start with a meticulous molding process. This captures the unique contours of your feet, ensuring a perfect fit that addresses your specific supination issues. Imagine orthotics that provide targeted support exactly where your arch needs it most, gently guiding your foot back into a neutral position. This personalized approach goes beyond generic arch support, addressing the root cause of your supination discomfort.
Strategic Features for Stability and Alignment: Bilt Labs custom orthotics incorporate features designed specifically to combat supination. Medial arch support, built into the inner arch area of the orthotic, acts like a gentle wall, preventing your foot from rolling inwards excessively. Deep heel cups further stabilize your foot, ensuring proper alignment and reducing stress on your arches, ankles, and knees. With these strategic features working together, Bilt Labs orthotics help promote proper biomechanics and keep your feet moving comfortably.
Long-Term Prevention for a Pain-Free Future: Supination can be a persistent issue, but generic insoles often fail to address the underlying imbalances that contribute to it. Bilt Labs custom orthotics take a proactive approach. By promoting proper alignment and preventing excessive inward rolling, they help prevent future pain and discomfort associated with supination. This investment in personalized foot health keeps your feet comfortable and supported for miles to come.
Bilt Labs Custom Orthotics are more than just pain relief – they're a tailored solution for supination. With their perfect fit, targeted support features, and premium materials, they empower you to conquer supination and move with confidence. Don't let supination hold you back – Bilt Labs custom orthotics can be your partner in achieving pain-free steps and a more active you.
Taking Care of Your Feet
Your feet are meant to help you get through life. They work hard to make things easier, to help you move around, and to make it possible to walk or stand. But when we are not gentle and careful with our feet, they can get worn out and may not function the way that we would like.
When that happens, it is time to work with a professional to correct the issue. Our team is here to provide you with the assistance you need for the best care and health of your feet.
We understand that each person is different and they have feet as unique as they are. One way to narrow down what type of custom orthotic you are looking for is by using our free analysis tool. We can find you find the best treatment option for your needs, no matter what that may be. Take our free quiz today to find out which orthotic type is best for your feet.
Disclaimer: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any decisions about your health. If you have any questions about your health or are experiencing any medical problems, please contact your doctor or other healthcare provider immediately. Do not delay seeking medical attention based on the information provided in this article.
