Supination is the natural rolling motion of your feet that happens when you walk or run. With oversupination, instead of your body weight being equally distributed across your foot, the weight falls disproportionately on the outside of your foot, while the arch raises, creating the potential for injury. Yoga creates body awareness and can help you maintain proper alignment in the body and feet. Check with a podiatrist or sports therapist for the best method to treat foot problems.
Oversupination
Oversupination, which mostly occurs in athletes, involves your foot rotating too far to the outside, so the shock of walking and exercise is transferred inappropriately to your legs. Oversupination can result in ankle sprains, shin splints, stress fractures and pain in the heel.
Mountain Pose
Mountain Pose helps direct your awareness to the way you stand on your feet. Simply stand as straight and tall as possible. Keep your arms strong at your sides as you imagine pulling them toward the floor. In this pose, rock your feet slowly from the inner side to the outer side. Learn how your foot feels in different positions, as well as how to hold it and balance in each position. Use this awareness during all standing yoga poses and when performing exercises in which you may tend toward oversupination.
Standing Poses
Standing poses in yoga are important for the strength, balance and alignment of your feet. Try Tree Pose, Warrior 1 and 2 poses, Chair Pose and Eagle Pose. During standing poses, keep your toes and the inner part of your heel on the ground. Distribute your weight evenly and focus on balancing your body with your feet.
Stretching
Stretching your lower leg muscles can prevent injuries to your legs and ankles from oversupination. This is another way yoga can help this condition, as stretching is a large part of a yoga practice. Try poses like Downward-facing Dog, Extended Triangle Pose, Reclining Big Toe Pose and High Lunge. Use a yoga strap for extra support in stretching your legs.
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