Pronated Vs Supinated Feet- How it may affect your Walking or Running?

You will get to know all about foot disorders in the next 5 minutes in detail, namely pronated vs supinated feet.

Have you ever noticed the shape of your shoes?

Does your shoe flatten up from a particular side?

Have you ever thought of the possible root for this?

Pronated Vs Supinated feet
Table of Contents
What is Pronation?
What is Supination?
Causes of Pronation & Supination
Remedies for Correction
Frequently Asked Questions

Also Read- Common Foot Injuries after Running

What is Pronation?

When your weight tends to be more on the inner side of your foot while making a move is precisely called pronation. People with flat-feet mostly experience pronation. Although, slight pronation is neutral as your feet rolls inward, but excessive rolling is a problem. People having pronated feet could feel pain in back, hip or knee.

What is Supination?

When your weight while walking tends to be more on the outer side of your foot, that is known as supination. Chances of frequent ankle twists & injuries are higher in people with supinated feet. Besides, uneven wear on the outer side of the shoes can be noticed.

Both these conditions depend on the weight and gait of a person. 

Related Post- Forearm Supination

Extreme Conditions– Pronated Vs Supinated Feet

If your shoe shows uneven wear on the outer side of the sole it is a sign of excess supination or under-pronation results in overstraining of ankles, shin splints, and feet-ache specifically in heels.

On the other side, if your shoe shows uneven wear on the inner side of the sole, it is a sign of pronation or over-pronation which leads to pain in the ankle, heel, arch, shin, knee, hip, and back.

Causes of Pronation & Supination

By Birth

These problems are being noticed in a bunch of people since their birth. One can notice with feet which show low or high arches or uneven leg lengths.

Foot Arch types

Injuries

You are making way for such conditions if you are ignoring your discomfort. Soreness, Sprains, twists, leg, hip, knee, or back pain are few instances of ignoring discomforts. Rest is the only solution in this situation. But, resting does not remove this problem completely. In a situation like this, gait adjustment can be really helpful.

Related Read: Walking Vs Running Vs Cycling

Lifestyle– Pronated Vs Supinated Feet

People could adept such a condition if they are standing for a longer duration on feet. While adjusting their position, either of the two conditions can be experienced. Also, gain or loss in weight while exercising could contribute to uneven gait.

Remedies for correction– How to Fix?

Pronated Vs Supinated feet

Choose the Right Shoe

One should wear the right shoe with proper cushioning as well as toe room. Shoe with good stretch & heel support is highly suitable for people with excess supination. Whereas, people with pronation should choose a more stable shoe type with firm midsole and heel cushioning. Go for orthotics, if a doctor recommends.

Physical therapy– Pronated vs Supinated Feet

Ask a physical therapist for the workouts that you can try at home, such as stretching. Your foot pain related to pronation or supination could be healed with manual therapy.

Conservative treatment

The focus is on treating the imbalance and helping a person to ignore injuries. A foot professional will analyze the gait as well as the extent of disorder and may suggest orthotic insoles as a remedy.

Related Post: Health benefits of Running Daily

Wet your feet– Pronated Vs Supinated Feet

Make your feet wet & put on the floor where you can differentiate. Observe your foot prints after making them wet without shoes and socks. You may have a normal foot if you see half of arch on the surface or floor.

But if very few or none of the arch is visible, you are most likely to have a supinated foot. You can use a brown paper in case you can’t find a suitable surface to get the outline.

Frequently Asked Questions– Pronated Vs Supinated Feet

How do you know if your feet pronate or supinate?

Checking the flattening of shoes will help a person know about pronation and supination. If your feet bend outside while walking, you are more like to have a supinated foot. Whereas if the feet bend inside, it is the case of pronation. An easy way to remember the difference between pronation and supination is that supination has the term “up” in it.

It Band Syndrome

Supination can be identified in the people with rigid arches. It doesn’t get flatten when feet touch the ground. It makes them prone to injuries such as ankle injury, Iliotibial band syndrome, achilles tendonitis and plantar fasciitis. These injuries can be corrected by wearing well cushioned and flexible shoes.

Overpronation Vs Underpronation?

The bending of feet inside is generally termed as over-pronation or pronation. On the other hand, when the feet bend towards the outer side, it is known as under pronation or supination.

Is overpronation the same as supination?

In simpler terms, NO. Over-pronation is not the same as supination. A situation of bending the feet inwards is overpronation whereas, supination suggests the bending of feet outwards. 

How to fix supination of feet?

Methods can be chosen to fix this error such as choosing the right shoe type, physical therapy, or conservative treatment.

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