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Excessive Pronation And Supination: How It Affects You?

By Brad Walker
Flexibility Expert
Updated: June 18, 2008
The two conditions we are going to concentrate on in this topic are pronation and supination. These two terms refer to a foots natural rolling movement while walking or running. This motion, sometimes called the running gait, is described at the New Balance web site as...

"A unique set of actions and reactions that your foot performs while in motion to support, cushion and balance your body."

What is Pronation?

Pronation refers to the inward roll of the foot during normal motion and occurs as the outer edge of the heel strikes the ground and the foot rolls inward and flattens out. A moderate amount of pronation is required for the foot to function properly, however damage and injury can occur during excessive pronation. When excessive pronation does occur the foot arch flattens out and stretches the muscles, tendons and ligaments underneath the foot.

What is Supination?

Supination is the opposite of pronation and refers to the outward roll of the foot during normal motion. A natural amount of supination occurs during the push-off phase of the running gait as the heel lifts off the ground and the forefoot and toes are used to propel the body forward. However, excessive supination (outward rolling) places a large strain on the muscles and tendons that stabilize the ankle, and can lead to the ankle rolling completely over, resulting in an ankle sprain or total ligament rupture.

Symptoms

Excessive pronation and supination cause a number of ailments that affect the foot, ankle, knees, hips and back. Some of the more common symptoms of excessive pronation and supination are listed below.

- Arch pain
- Heel pain
- Flat feet
- Corns and calluses
- Ankle sprains
- Shin Splints
- Achilles tendonitis
- Knee pain
- Hip pain
- Back pain
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Prevention & Treatment

Pronation and supination are bio-mechanical problems, and are best treated and prevented with orthotic inserts. But before you run out to buy orthotics it makes sense to get the right advice on footwear, and the best advice I can give you, is to go and see a qualified podiatrist for a complete foot-strike and running gait analysis. They will be able to tell you if there are any concerns regarding the way your running gait is functioning.

After your running gait has been analysed, have your podiatrist, or competent sports footwear sales person recommend a number of shoes that suit your requirements. Good quality footwear will go a long way in helping to prevent pronation and supination. And, if needed, invest in a pair of orthotic inserts to further prevent excessive pronation or supination.

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