Supination is a foot posture in which your feet extend outwards. However, wearing the appropriate running shoes can help you avoid discomfort and injury. However, what your feet do when they hit the ground might make your run anything but simple.
Ideally, when you run, your weight is evenly balanced across your feet and the ground they contact on the midfoot. This is known as neutral pronation. You have a decreased risk of harm because your ankles and legs are properly aligned.
Even if your shoes are the same size, they’ll feel less tight. Plus, since your weight is equally distributed, you’ll have superior shock absorption as your feet strike the ground. Both supination and pronation can alter your stride and cause your alignment to be thrown off.
Pronation (overpronation) refers to a foot that leans too far in, with the bulk of the weight concentrated on the inner foot and arch.
For those with mild or moderate pronation, the ideal shoe size is one that fits both length and width. If running shoes are too tight or loose (or have a narrow or broad fit), it only makes your foot’s natural pronation worse.
You may feel as though your high arches aren’t absorbing the impact of the ground, so running shoes with greater cushioning are required. Look for running shoes with more cushioning at the heels to help improve your gait and protect your heels from shock because supinators fall heel to toe.
Toe box is broad and open.
Because your supinated feet and toes are spread, your legs must have room to swing. A narrow forefoot will further exacerbate the negative consequences of supination, so make it a point to choose shoes with a larger toe box.
Plantar fasciitis can be worsened by having less room for your toes, which is why many individuals with foot supination suffer from it.
The cushioning in the ends of this mattress supports your spinal bones and alleviates pressure points.
For individuals with naturally high arches, running shoes with midfoot support to compensate for underpronation are a good option. In fact, wearing shoes without arch support can actually induce supination.
Choose running shoes with more cushioning and stability in the midfoot. Look for Nike ZoomX foam in running shoes. The foam, which is shaped like a rocker, provides support for a runner’s three phases of stride. When your foot rises off the ground, it has suppleness while providing a smooth ride when it moves forward and cushioning.
The outer edge of the Nike ZoomX foam is shock-absorbent, comfortable, and long-lasting against wear, which is a typical issue for supinated runners.
Support and Stability for the Ankles
Supination may put extra strain on the plantar fascia and lead to plantar fasciitis. To avoid this and any other kind of ankle pain, choose running shoes that are more stable and cushioned.
When you overpronate, your running shoes should have a neutral feel. Your naturally high arches may remove you from the feeling of the ground when you run, especially if you aren’t wearing shoes with responsive cushioning.
The Nike Zoom Air is an adaptable low-profile cushioning that athletes may feel. Tensional fibres are compressed to cushion the blow as your foot makes contact with the ground, then spring back to their original form, generating a fast, powerful response off the floor.
TOP SHOES FOR SUPINATION :
Running shoes are a necessary commodity for treating underpronation. Even if you receive treatment, they are difficult to get rid of without the correct shoes.
Here are some of the finest running shoes for men with supination :
- Iso AM/PM Triumph 5 Shoes by Saucony
- The GEL-NIMBUS 21 is a pair of shoes designed by ASICS.
- Brooks Glycerin 18 is a favorite of many.
- Brooks Adrenaline GTS 19n
- Endorphin is a simple but solid running shoe that delivers all-day comfort and protection.
- The GEL Kinsei 6 is a neutral runner with a smooth ride.
FEET SUPINATION :
Examine Your Stride
To discover whether your feet are supinated, look at the way you walk. This can be done by working with a podiatrist, physiotherapist, or even a running shoe store salesperson who will perform a gait analysis.
If you don’t have access to a podiatrist, you can try filming yourself walking or running to determine your stride. Your feet will roll inwards if they are supinated, as shown by your stride.
Take a Look at Your Shoes and Make Sure They’re in Good Shape
Take a look at your favorite running shoes. Is one side more damaged than the other? If your shoes are more worn down on the outside edge, it’s an indication that you have supinated feet. Shoes should show equal wear across the sole in neutral pronation.
If your feet are damp, place them on a surface where they can see their imprint. Stepping on concrete, a paper bag, or even paper will give you an indication of whether or not your high arch is to blame.
FIXING FOOT SUPINATION :
Make sure to maintain good running form.
If you want to correct foot supination, it’s critical to practice good running form. You may not be aware of your natural high arches’ tendency to place you on the outside of your foot when you run. Try landing on the balls of your feet with each stride and making a smooth transition from heel to toe.
If you have a lot of supination, certain exercises and stretches can assist you in walking more comfortably. Depending on the severity of the problem, this may be done with a physiotherapist or on your own, depending on the amount of supination.
An example of this type of stretching could be an Achilles stretch.
Kneel down with your legs apart so that you are in a standing position.
When your dog pulls you back, don’t pull them away from you or release the tension in your leash. Instead, let go of the tension and shoot out both feet at once.
Bend the opposite leg to increase the stretch.
It should be felt in your calf and Achilles.
This may assist with supination by stretching the tight Achilles tendons and calves.
Slip into ankle sleeves.
Wearing an ankle sleeve can help you avoid ankle sprains, which are common among supinators. An ankle sleeve provides support to the ankles and reduces swelling and inflammation. For severe cases, a podiatrist may recommend orthotic inserts.
A good rule of thumb is to change your running shoes every six months or when the soles begin to show wear. When the soles degrade, the shoes will no longer provide the support that you require, leading to further supination.