Supination: Custom Orthotics, Stretches, and Exercises

Understanding Supination

Supination occurs when the foot rolls outward during the gait cycle. This misalignment puts excessive pressure on the outer edge of the foot, leading to a range of issues such as ankle sprains, shin splints, and knee pain. Custom orthotics can help by supporting the foot in a more balanced position and adding cushioning, which reduces strain from supination and its associated symptoms.

The Power of Custom-made Orthotics

Custom orthotics are specially designed shoe inserts that are custom-made to fit the unique contours of your feet. They are crafted based on your specific needs using a 3D model of your foot. Here's why custom orthotics are the optimal choice for correcting supination:

1. Precise Correction

Unlike generic shoe inserts, custom orthotics are built around your own foot shape. They are created to address the unique biomechanical issues present in your feet, ensuring proper alignment and weight distribution. By providing targeted support to the arches and cushioning to the heels, custom orthotics help prevent excessive outward rolling of the foot, promoting a more natural gait.

2. Enhanced Comfort

One of the key advantages of custom orthotics is their exceptional comfort. They are made from high-quality materials that provide cushioning, shock absorption, and stability. Many people find that custom orthotics reduce the discomfort and fatigue linked to supination, especially during long walks, runs, or days on their feet.

3. Personalized Approach

Custom-made orthotics take into account your specific foot structure, biomechanics, and lifestyle requirements. They are crafted to cater to your individual needs, so the support matches how your feet actually move. That personalized approach sets them apart from over-the-counter alternatives.

4. Long-Term Benefits

Investing in custom-made orthotics means investing in your long-term foot health. By supporting your feet and reducing strain on the outer edge, orthotics can help ease current discomfort and support better foot function over time.

Stretches for Supination

Performing regular stretches can significantly aid in correcting supination by improving flexibility and mobility in the affected muscles. Here are a few simple stretches to incorporate into your daily routine:

1. Calf Stretch

To stretch your calf muscles, follow these steps:

Stand facing a wall, approximately an arm's length away.
Place your hands on the wall at shoulder height.
Step one foot back, keeping it straight with the heel flat on the ground.
Bend your front knee while keeping the back leg straight and the heel planted.
Hold this position for 20-30 seconds, feeling the stretch in your calf muscle.
Repeat on the other leg and perform multiple sets.

2. Plantar Fascia Stretch

To stretch the plantar fascia, the tissue connecting the heel to the toes, follow these steps:

Sit on a chair and cross one leg over the other.
Using your hand, pull your toes back towards your shin until you feel a stretch in the arch of your foot.
Hold this position for 20-30 seconds.
Repeat on the other foot and perform multiple sets.

Exercises for Supination

In addition to stretches, targeted exercises can strengthen the muscles involved in foot pronation, helping to correct supination. Incorporate the following exercises into your routine for optimal results:

1. Toe Curls

Toe curls focus on strengthening the small muscles in your feet. Follow these steps:

Sit on a chair with your feet flat on the floor.
Place a small towel or cloth in front of you.
Using only your toes, scrunch the towel toward you.
Release and repeat for multiple sets.

2. Ankle Eversion

Ankle eversion exercises strengthen the muscles along the outside of the lower leg, which help counter the outward roll of the foot and support the ankle. Here's how to perform them:

Sit on a chair with your feet hovering slightly above the ground.
Slowly turn your feet outward, so the soles of your feet face away from each other, keeping your heels still.
Hold this position for a few seconds, then return to the starting position.
Repeat for multiple sets.

How to tell if you supinate

Look at the soles of a well-worn pair of shoes. If they're worn down mostly along the outer edge, from the heel to the little toe, you may supinate. Other signs include frequent ankle sprains, pain along the outside of the foot, and high arches, which are common in people who supinate. A podiatrist or gait assessment can confirm it.

Supination is the opposite of overpronation, where the foot rolls inward. For more on supporting high-arched feet, see how to properly support your high arches.

Choosing orthotics for supination

People who supinate tend to absorb shock less effectively, so orthotics with good arch support and cushioning are usually helpful. With Fits Perfect, you scan your feet with your iPhone in the Fits Perfect app, a fast, simple, and accurate 3D scan, or use the mail-in foam impression box if you don't have an iPhone. Maximum Comfort suits everyday shoes, and the Running orthotic is designed for runners.

When to see a podiatrist

See a podiatrist if you have frequent ankle sprains, persistent pain on the outside of your foot or leg, or pain that doesn't improve with stretching and better footwear.