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
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.