Running helps improve your cardiovascular fitness, builds leg strength and burns calories. If you regularly enjoy running, it is imperative you work on proper form to prevent injury. A non-neutral foot strike like supination can derail your running if you do not address it.
Definition
Supination refers to a natural rolling of the foot to the outside while walking or running. People who supinate usually have high arched feet so that the middle sole of their foot does not touch the ground. They compensate by striking toward the outside of the foot. Oversupination is rarer than rolling the foot inward, known as pronation.
Significance
Running with an uncorrected supinated gait can cause many injuries. According to Brad Walker, stretching and sports injury consultant at The Stretching Institute, supinators may suffer arch pain, plantar fasciitis, corns and calluses, shin splints, knee pain, ankle sprains and back pain. In feet that oversupinate, the feet absorb less shock--causing the lower body to compensate by absorbing more.
Evaluation
Visiting a specialized running store that analyzes gait can help you determine if you supinate. If you do not have access to one, analyze your feet and determine if you have a high arch at the inside of the foot. Examine your running shoes--a wear pattern on the outside of the sole indicates supination.
Solution
Supination is a bio-mechanical problem that can only be treated with supportive shoes. The Sports Injury Clinic recommends a shoe with a high amount of cushioning and flexibility to compensate for the lack of shock absorption in your feet. In some cases, orthotic inserts might be needed. If you suffer from repetitive injuries while running, visit a podiatrist for a complete gait workup.
Considerations
Skimping on shoes will only result in money spent treating injuries later. When you do shop for shoes, go later in the day to account for the natural swelling that occurs over the course of the day. Avoid purchasing tight shoes with the expectation they will stretch.
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