Excessive supination can cause pain in the joints and ligaments of the foot, but there are ways to prevent it. Your shoes and feet should be examined to determine if you have a supinated foot. Once this determination is made, a consultation with a podiatrist may be needed to identify the best course of action. Certain types of shoes with specially designed soles can be worn to prevent excessive supination. Specific strengthening and stretching exercises may also help prevent this condition.
Supination refers to a twisting motion that typically occurs at the ankle joint. Many people experience a small amount of supination when they walk or run. Excessive twisting may lead to number of different ailments such as joint, ligament, and back pain. In extreme cases, this condition can cause a person to roll over onto the ankle while walking, running, or exercising. An accident such as this may cause severe ligament damage or a bone fracture.
There are several ways to determine if you are experiencing this condition. Begin by examining your shoe soles for signs of excessive wear on the outside edge. Examine your feet to determine if the skin is thicker on the outer edge of the soles. Wet your feet and walk across a concrete floor to look for evidence of an abnormally high arch. If any of these signs are present, you are probably suffering from some form of this condition.
If you believe that excessive twisting is present, a consultation with a podiatrist will probably be needed. A complete examination of your feet will be conducted during this consultation. This examination may include a running-gait or foot-strike evaluation to determine the extent of the problem. The podiatrist will then recommend some form of treatment to correct the condition or prevent it from worsening. Treatment options may include specialized footwear, strengthening maneuvers, and stretching exercises.
Several types of specialized footwear are available to correct or prevent this condition. Many athletic and service shoes are fitted with a specially designed insole that curves the foot toward the arch. Wedge-shaped inserts are also available to convert ordinary shoes to orthotic footwear. In severe cases, a podiatrist may prescribe a pair of custom-fitted insoles for your regular shoes.
Certain types of strengthening and stretching exercises may also help prevent excessive twisting. A podiatrist can prescribe a strengthening regimen suited to your individual needs. It is also a good idea to properly stretch your calf muscles before walking long distances. Tense muscles are often the cause of too much supination. Calf muscles should be stretched while keeping the feet straight and forward-pointing.