What is Underpronation / Supination
Underpronation / Supination is a natural motion that occurs when you walk or run. It involves the foot rolling outward during the stride, which causes the weight to be distributed unevenly across the foot. This is different from pronation, which is the inward rolling motion that occurs during the stride.
While both supination and pronation are natural motions, they can cause problems for runners if they are excessive. Supination can lead to issues such as ankle sprains, shin splints, and plantar fasciitis.
What Shoes Should underpronators Wear?
Running shoes that are specifically designed for underpronators / supinators typically have extra cushioning in the midsole and the heel to help absorb the shock of impact and distribute the weight more evenly across the foot. Look for shoes with a neutral or slightly curved shape that promote a more natural stride, as well as those with a soft and flexible upper that allow your foot to move more freely.
It’s also worth noting that simply adding more cushioning is not always the solution, as it can affect the stability of the shoe and lead to other problems such as ankle instability. It’s important to find the right balance of cushioning, support, and stability that works best for your individual foot type and running style. Consulting with a running specialist or podiatrist can help you find the best shoes for your unique needs.
8 Sign that you are a Underpronator /Supinator
1. Your shoes wear down unevenly
One of the easiest ways to determine if you are a supinator is to examine the soles of your shoes. If you notice that the outer edges of your shoes are more worn down than the rest of the sole, this could be a sign of supination. This occurs because the weight is distributed unevenly across the foot when you walk or run.
2. You experience pain in your feet, ankles, or knees
If you are a supinator, your feet may not absorb shock as efficiently as they should, which can lead to pain and discomfort in your feet, ankles, and knees. This is because your feet are not properly aligned, and the pressure is not distributed evenly across the foot.
3. You have high arches
People who have high arches are more likely to be supinators. This is because the foot is less flexible and less able to absorb shock. If you have high arches, you may notice that your foot rolls outward when you walk or run.
4. Your feet feel rigid and inflexible
Supinators often have feet that feel rigid and inflexible. This is because the foot is not able to roll inward as it should during the stride, which can lead to stiffness and tightness in the foot.
5. You find it difficult to find comfortable shoes
If you are a supinator, you may find it difficult to find comfortable shoes that provide the right amount of support and cushioning. This is because many running shoes are designed for people who over-pronate, which means they roll inward during the stride. It’s important to find shoes that are specifically designed for supinators to ensure that you have the right support and cushioning for your feet.
6. You have a tendency to run on the outer edges of your feet
If you notice that your feet tend to roll outwards, especially when running or walking, this may be a sign that you are a supinator. This is because your foot is not properly absorbing the shock of impact and is instead transferring the weight to the outer edges of your feet.
7. You experience numbness or tingling in your feet Supinators may experience a reduced blood flow to their feet due to the uneven pressure distribution caused by supination. This can lead to numbness or tingling in the feet, particularly in the outer toes and the balls of the feet.
8. You have a history of ankle sprains or other foot injuries
If you are a supinator, your feet are more susceptible to injury because the weight is not being distributed evenly across the foot. This can result in ankle sprains, shin splints, and other foot injuries. If you have a history of foot injuries, it’s possible that you may be a supinator and should seek the advice of a professional to ensure that you are wearing the right type of running shoes.
If you experience any of these signs, you may be a supinator, but by choosing the right running shoes and addressing any other issues related to supination, you can prevent injury and run more comfortably.
Do People who Supinates Need More Cushioning in their Running Shoes?
Yes, people who supinate generally require more cushioning in their running shoes to help absorb the shock of impact that occurs when the foot strikes the ground. This is because when you are a supinator, your foot does not roll inward as much as it should during the gait cycle, which means that the outer edge of your foot takes more of the impact.
Are Neutral Shoes Good for Supination?
Yes, neutral shoes can be a good choice for individuals who supinate. Neutral shoes are designed to provide a balanced level of cushioning and support, which can help reduce the risk of injuries related to supination.
One of the key features of neutral shoes is that they typically have a flexible sole, which allows the foot to move more naturally and encourages a more efficient gait cycle. This can be particularly beneficial for individuals who supinate, as it can help promote a more neutral foot strike and reduce the impact on the outer edge of the foot.
When selecting neutral shoes for supination, it’s important to choose shoes that provide adequate cushioning in the midsole and heel. Look for shoes with a soft and flexible upper that allow your foot to move more freely, as well as those with a slightly curved shape that promotes a more natural stride.