Supination is a part of a normal gait pattern. Supination occurs when the foot contacts the ground with the heel; as the foot moves forward it becomes inverted and flexed. The combination of inward rotation and flexion of the foot all combine to make supination.
Inversion and Eversion
Inversion and eversion describe rotations of the foot. Inversion occurs when the foot is rotated inward toward the middle of the body and eversion occurs when the foot is rotated toward the outside of the body. Both of these positions can be held in order to gain a stretch in the tendons, ligaments and muscles that help supinate the foot. These tendons and muscles are the tibialis posterior, peroneus longus, peroneus brevis and peroneus tertus.
Tibial Rotation
Tibial rotation occurs when the tibialis posterior, flexor hallucis longus and flexor digitorum longus work together to invert the foot. When the lower leg is rotated outward it causes the foot to supinate and a stretch is felt in the lower leg and inside of the foot.
Dynamic Stretching
Dynamic stretching is when you move the muscles, tendons and ligaments in a repetitive motion that includes a slight stretch, but is not held. In other words, the muscles, tendons and ligaments are moving in a ballistic manner. The American Council on Exercise suggests beginning an exercise with dynamic stretching. To stretch the supinating muscles dynamically, you can begin by pointing and flexing your ankles back and forth or you might try a low-impact bounce on the ball of the foot.
References
- "Foundations of Athletic Training"; Anderson, Marcia K., Hall, Susan J., Martin, Malissa; 2005.
- "Anatomy and Physiology" Saladin, Kenneth S., 2004
- The American Council on Exercise
