Excess Pronation and Supination of Foot

 Your body weight must balance on both feet as you walk. Ideally, your feet should not lean out or lean in. Excess pronation and supination of foot can be harmful and cause various injuries. The following points explain both conditions in detail:


Excess pronation of foot: Also known as overpronation, excess pronation of foot can lead to the development of pain in heels, ankles, shin, knees, hip, and back. The condition can be identified if your shoes show unequal wear on the sole’s inside part. 

Excess supination of foot: Also known as under pronation, excess supination of foot can cause ankle strain. It can also lead to pain in your feet’s heels. The condition can be identified if your shoes show unequal wear on the sole’s outside part. 

Tips for Supination and Pronation

Excessive supination and pronation can cause an imbalance in the body’s alignment and affect the gait. This can lead to injuries like ankle sprain, plantar fasciitis, heel spurs, and tendinitis. However, your body alignment can be addressed effectively through the following tips:


Wearing well-fitted shoes: Wearing supportive footwear is important for people experiencing excess supination and pronation. One must look for shoes with proper heel cushioning, support, and flexibility. Shoes with sufficient toe room also help in improving body alignment. 

Correcting poor posture: To address supination and pronation of foot, it is necessary to improve your posture while walking or running. Focus on making short strides to maintain a proper form. You can also consult a running coach to correct your posture. The coach may be able to correct your gait and footfall over your supination and pronation. 

Undergoing physical therapy: Supination and pronation of foot can be addressed through physical therapy. It can help ease tight muscles and tendons along with strengthening the soft tissues. This aids in better distribution of the body weight. 

Addressing Supination and Pronation Through Exercising

Pronation and supination of foot can be addressed effectively through the right exercises. Following are some of the exercises that are suitable to improve your gait and walking: 


Calf stretches: This exercise works well for both supination and pronation of foot. During the exercise, be sure to concentrate on your posture to ensure that while raising your heels off the ground, your lower legs do not roll outwards. This can also ease up tight calf muscles.



Plantar fascia rolling: Plantar fascia refers to a band of soft tissues that run from the heels to the toes. Tightening of these tissues can result in pronation and supination of foot. This exercise will ease the discomfort caused by excess supination. It may also prevent the issue of plantar fasciitis.

Clamshells: Clamshells strengthen your sides along with addressing the issue of pronation of foot. To improve your body alignment, repeat this exercise at least 15 times a day. You can also use a resistance band around your thighs for more effectiveness. 

Achilles tendon stretch: This exercise helps in addressing pronation of foot along with addressing the tight Achilles tendon. It can also improve foot and ankle mobility. 

Knee stretch: Knee stretches can ease both pronation and supination of foot. To experience effective results, repeat this exercise three times every day. 

Conclusion

Too much supination and pronation can lead to an uneven body weight distribution. This may result in complications like pain, swelling, and injuries. You can work on these postures while exercising to improve your gait. However, if you still experience discomfort, it is necessary to consult a podiatrist (foot specialist). The podiatrist may consult you to undergo a gait analysis to diagnose the problem. You may also be prescribed custom orthotics or insoles that may help in your posture while walking and running. 

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