When you run, do you usually feel high arches in your feet? Or do you sometimes have trouble running? If so, you may have supination. Although its name sounds scary, supination is one of the most common leg problems, in addition to neutral foot and overpronation.
What problems does supination cause? Supination can cause plantar fasciitis, heel sprains, and other foot and ankle injuries. Supination is also a common cause of discomfort when performing certain exercises with the heel, such as Pilates and yoga.
Those who suffer from supination of the foot, especially those who run, need to wear appropriate shoes. Failure to do so can result in injury. Shoes for protection may mean a great variation in your supination.
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No matter what kind of shoes you wear, choose ones that won’t tire you out after long periods of wear. We also have a selection of stability shoes that will help improve foot function and reduce the risk of injury.
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Cushioned arches are expected to stabilize and support the foot.
Shock attenuation is essential. Choosing shoes with good cushioning is essential for long-term effectiveness and longevity.
Breathability may also be useful to prevent feet from smelling or loosening their grip when sweating from fast walking or running.
Choosing shoes with thick soles and good traction will help prevent slipping due to foot problems.
There are three types of support: overpronating, neutral, and under pronating. For a great running shoe experience, you should carefully consider your foot situation and choose the best type.
Flexible shoes allow for greater inward movement of the foot, allowing you to take more natural steps than normal. They also keep the outside of the foot away from the body and allow pressure to be applied across the foot.
If shoes do not fit properly, there is a risk of injury. Shoes should allow enough room for occasional movement. You will not feel the toes shrink and your feet will not be crushed.
Types Of Insoles
Shoe insoles need to be flexible enough to conform to the foot, but not so flexible as to accentuate pressure points, says Dr. Enrado.
Make sure walking and running shoes have a heel counter or molded parts that stabilize the heel. As Dr. Solomon points out, it is important that the supine remains centered in the shoe so that the heel does not roll outward.
Features Best Shoes For Supinators
The main characteristics that a walking shoe should have, relative to the upper rebound angle, are
- Shock-absorbing design to absorb the force of heel strike.
- Cushioning that disperses impact forces.
- A footbed that provides firm support for the heel.
- A slight drop from heel to toe to measure and normally stretch the Achilles tendon.
- Heel cap to properly position and protect the heel.
Midsole And Arch
- Flexibility to allow natural pronation.
- Support under the arch to distribute forces more evenly.
- Arch support should be long enough laterally and longitudinally to accommodate the arch.
- Uniform cushioning reduces unbalanced pressure and ensures a comfortable fit.
- Insoles are removable and custom orthotics can be fitted as needed.
- Avoid multi-foam insoles, struts, stabilizers, etc.
- Wide toe lacing openings for easy on/off.
- The safe and smooth lacing system
- Padded tongue to reduce point pressure under the laces
- The tongue does not protrude too far up, so it does not rub the instep.
- Space for the toes to spread naturally and function as they should.
- Softness retention in the upper helps the foot retain its position.
- Cushioning and support in the insole to reduce stress on the little toe.
Upper And Lining
- Breathable to allow moisture from the foot to escape.
- Soft, yet content to encourage a solid relationship between the shoe and the foot.
- Inner lining to reduce chafing and padding in critical areas such as around the heel.
- The sole must have torsional strength, meaning it does not twist easily when turned from front to back.
- Even pressure distribution due to full-length sole construction – Full-length midsole.
- The sole of the heel should not protrude too far back from the back of the heel.
- Heel width should not be too wide, as this will increase heel offset.
- Resistance to the heel collapses into the sole on impact, increasing the supination effect.
- The shape of the shoe should match the foot type, with a rather boxy shape for flat feet and a rather shapely shape for high arches.
- The last around the instep can be adjusted to accommodate high and low insteps.
- Corresponds to half sizes of shoe width and length for a correct fit.
What is Supination?
Supination is the external rotation of the foot, i.e., the footfalls outward when walking or running. When weight is placed on the outside instead of the center of the foot, it can cause ankle injuries, sprains, shin splints, ITB syndrome, etc.
Can high arches cause supination?
Yes, high arches are one cause of supination. Other possible causes of supination include bent feet, previous ankle injury, weak ankle muscles, loose ligaments, and uneven limb length.
How can I stop supination when running?
You can minimize (but in most cases not completely stop) supination by wearing appropriate shoes when running or walking. In addition, running insoles for high arches can help stabilize the lateral motion of the foot. The underlying cause of the problem, i.e., the biomechanics of the body, must also be addressed. Stretching the calf muscles and strengthening the shin muscles are effective means of reducing the upper reaction in underpronators.
Are neutral shoes resistant to upper reaction?
Yes, neutral shoes with good cushioning are recommended for supination because they absorb the impact of the body hitting the ground with the feet when running or walking.
Is supination bad for running?
Supination can increase the impact on the body, especially on the knees and ankles. However, supine runners can minimize the risk of potential injury by wearing trainers that fit well for their running.
How do I know if I am supine or pronated?
To determine your foot position (running gait), you need to consider how you will land and how you will distribute the stress of your running stride with your feet. Supine runners have their weight on the outside of their feet, while overpronators have their feet fall inward after landing. Neutral runners land straight and distribute their weight over the middle of the foot. These are just general guidelines.
This guide offers a wide variety of the best shoes for Supinators at a wide range of prices, so you won’t be spending a fortune. Instead, you’ll spend enough to keep your feet safe and your wallet full. If you already own a pair of shoes or have just purchased a pair, please share your experience by leaving a comment in the comments section below.