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.
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.
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 under pronation. 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 under pronation. 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 Insoles are Best for Supination?
One of the best things you can do for your feet when experiencing supination is to pick out the right insole to give you some comfort and relief and to fix some of the issues. There are many insoles on the market, but not all of them are designed to work well with supination and they may not give some of the relief you need.
The best insoles for supination include
- Spenco Total Support Max Shoe Insoles: These are rigid shoe inserts that will provide the heel support and firm arch you need. They can work well to stabilize the whole foot so you walk correctly while also providing more cushion for comfort. The material is also low friction to keep blisters far away.
- PowerStep Pinnacle Plus Orthotic Shoe Inserts: These are full-length insole that will come with a semi-rigid arch and a deep heel cradle for the best support for your feet. The cushioning and EVA foam will make them comfortable while also making sure your foot will stay in place when you walk around.
- Footscientific Type 3 Orthotic Shoe Insoles: Make sure you get the type 3 insole to get the higher arch. These will form a correcting cork footbed. You will enjoy the padded foam at the heel because it provides support and stabilizes the heel at the same time. The EVA foam will absorb the shock and provide comfort when walking around all day.
- SOF Sole Men’s High Arch: For those who need a higher arch while handling their supination, these are some of the best insoles to help. They come with a high arch and a reinforced nylon plate so your feet are properly aligned at the same time. Air capsules and high-density foam will provide a good deal of support and cushioning simultaneously.
- PEDAG Correct Plus Orthotic Footbed: These insoles are ideal if you need to wear an orthotic in your dress shoe. They are made out of a combination of latex rubber and natural leather and can realign the feet so you do not feel the pain any longer. The company has been making them for 60 years, so you know you are getting a great product.
- URthotics Custom Orthotics: These are custom orthotics, rather than insoles. With a mold impression of your foot, these are designed to fit your feet specifically. URthotics has over 25 years of experience and uses hypoallergenic polyurethane and EVA to make its orthotics, so they are one of the most comfortable options out there.
You can also work with your doctor to create a custom orthotic to get even better results. When you work with one of these custom orthotics, you will have the benefit of having a device designed specifically for your foot, handling the real issues that show up and relieving your pain.
What are The Benefits of Custom Orthotics?
Custom orthotics are made to fit the specific shape of an individual’s feet, providing support and correcting any misalignments that may be causing supination. By supporting the feet and correcting misalignments, custom orthotics can help relieve pain in the feet, legs, and back that may be caused by supination.
These insoles can help increase stability and reduce the risk of injury during physical activity. They are made with high-quality materials and are designed to be more durable and last longer than over-the-counter insoles.
Custom orthotics are preferred over other insoles because they are specifically tailored to an individual’s feet, providing a more effective and comfortable solution for supination. Over-the-counter insoles, on the other hand, are mass-produced and may not provide the same level of support and alignment as custom orthotics.
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, improve your foot strength, flexibility, and balance, and provide 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.
Stretches for Supination Pain
A few examples of stretches that can help relieve supination pain are
- Calf stretch: Stand facing a wall, hands against the wall for balance. Place one foot behind the other, keeping the front knee bent and the back leg straight. Lean into the wall until you feel a stretch in the calf of the back leg. Hold for 15-30 seconds and repeat on the other side.
- Arch stretch: Stand with your feet hip-width apart and place a rolled-up towel under the arch of one foot. Rock back and forth on the foot to stretch the arch. Repeat on the other side.
- Toe stretch: Sit in a chair and place a towel under your foot. Use your toes to scrunch the towel towards you, holding it for a few seconds. Then relax and repeat.
- Plantar fascia stretch: Stand with your feet hip-width apart and place a tennis ball or frozen water bottle under the arch of one foot. Roll the ball back and forth, stretching the plantar fascia. Repeat on the other side.
- Ankle stretch: Stand facing a wall, hands against the wall for balance. Place one foot in front of the other, keeping the back heel on the ground. Lean into the wall until you feel a stretch in the ankle. Hold for 15-30 seconds and repeat on the other side.
These stretches can help relieve supination pain and improve foot flexibility, strength, and alignment. Remember to listen to your body, avoid overstretching, and consult a doctor or physical therapist before starting any new exercise program.
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. Order your first pair of custom orthotics and get relief from your supination today!