Supination refers to the way your foot moves when it bends in the center between the subtalar joint. The movement occurs when you point your toes across your body, point your toes away from your body or when your sole turns inward. Supination is an integral part of walking and running and allows your foot to maintain a rigid position. Oversupination is a common injury among runners.
Basics
Supination allows your foot to pronate. Your foot bends and rolls slightly outward to set your feet in the proper position to support your body as you propel forward. Pronation, which absorbs shock while running, is affected when your foot oversupinates. Oversupination, also called hypersupination, causes your foot to land incorrectly, creating excessive stress. You're much more likely to experience ankle pain when you're oversupinating. Oversupination occurs when you remain too long on the outside of your foot before pushing off.
Effects
Oversupination causes a number of overuse running injuries ranging from shin splints and stress fractures to ankle strains and plantar fasciitis. Bones become overloaded from the excessive pressure, causing minor cracks and stress fractures. You'll notice pain when you touch the front of your tibia and swelling over your ankle. Shin splints usually are caused by inflammation from the incorrect stepping positions. Plantar fasciitis affects the heel with spurs and inflammation of the tendons, which usually doesn't directly affect your ankle. An ankle sprain is the most common injury that occurs when your tendons or ligaments become torn.
Diagnosis
You can tell if you run with an oversupination by looking at your footprints. You may have an unusually high arch that causes the condition. Your footprint will show very little pressure in the link between your heel and the ball of your foot. Your wet footprint may show that your heel and ball are not even connected when you take a step. You also can look at your shoes to determine the cause of your ankle pain to see if you oversupinate. The forefoot of your sole will show more wear than the rest of the shoe.
Prevention
Wearing running shoes that are extremely flexible and cushioned can alleviate your oversupination. You may need an orthotic device customized for your particular gait. Check your shoes regularly and replace them when you notice the uneven wear. According to the American College of Sports Medicine, injuries commonly occur when your high arch is amplified by the wear on your cushioned running shoes. You may not even notice the wear on the treads of the soles. Prevent ankle pain and other injuries by replacing your shoes every 400 to 500 miles.
Member Comments