Pronation occurs when the plantar side of the foot near the arch moves to the center of your body. Supination is moving the plantar side of the foot away from the center of your body. Too much movement in either direction while running can cause foot, ankle, knee and hip pain. Practice proper foot pronation and supination to prevent injuries during your workout.
Foot and Ankle Anatomy
Your foot consists of the hindfoot, the midfoot and the forefoot. The hindfoot, which includes the talus and heel bone, absorbs shock and displaces it forward and to the sides. The midfoot, which is made up of the small bones in the foot between the heel and toes, also distributes force from side to side to maintain the center of gravity. The forefoot, which is made up of your toes, pushes the foot off for the next step when you run and sends signals to your brain about the type of terrain you are walking on.
Pronation
Pronation is when the foot collapses and the heel rolls inward. It is necessary during running to help transfer forces forward and toward the midline of the body when your run. However, overpronation, when the lower leg, thigh and knee rotate toward the middle of your body, causes a disruption in the force transfer and places stress in your knee and hip joints.
Supination
Supination is when the foot rolls toward the sides, with the weight on the outer foot. This leaves very little, if any, weight distribution on the big toe. Too much supination during running can cause stress on the small toes, which leads to pain in the outer knee and IT band, which is a long fascia in your outer thigh that goes from your outer hip to your outer knee.
Prevention
Perform a combination of stretching and strength exercises for proper weight distribution on your feet and ankles. Such exercises require proper alignment of your hips and spine in relation to your knees, ankles and feet, which is beneficial when you walk or run.
Practice a multiplanar calf stretch that involves moving your ankle and foot side to side and stretching your calf and Achilles tendon. Place a foot-long half-foam roller parallel to a wall about 2 feet away. Put your toes and ball of your right foot on top of the roller and put your left foot in the gap between the roller and the wall. Place your hands on the wall and shift your weight toward the left foot. Push your right heel down to increase the stretch. Hold this position for three deep breaths. Move your left foot across your body toward the edge of the foam roller. Your right foot should supinate and stretch for three deep breaths. Move your left foot toward the left edge of the foam roller and your right foot should pronate. Hold this stretch for three deep breaths. Repeat the stretch three to five times on each foot.
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