| The two conditions we are going to concentrate on | | | | person recommend a number of shoes that suit your |
| in this topic are pronation and supination. These two | | | | requirements. Good quality footwear will go a long |
| terms refer to a foots natural rolling movement while | | | | way in helping to prevent pronation and supination. |
| walking or running. This motion, sometimes called the | | | | And, if needed, invest in a pair of orthotic inserts to |
| running gait, is described at the New Balance web site | | | | further prevent excessive pronation or supination. |
| as... | | | | Choosing the right footwear |
| "A unique set of actions and reactions that your foot | | | | What should you be looking for when purchasing a |
| performs while in motion to support, cushion and | | | | new pair of shoes? |
| balance your body." | | | | - Choose a shoe that suites your running gait and |
| What is Pronation? | | | | foot type. Money spent at the podiatrist now, for a |
| Pronation refers to the inward roll of the foot during | | | | complete foot-strike and running gait analysis, will |
| normal motion and occurs as the outer edge of the | | | | save you much heart-ache and discomfort later. |
| heel strikes the ground and the foot rolls inward and | | | | Having a shoe that suits your foot type is the best |
| flattens out. A moderate amount of pronation is | | | | prevention for injury and pain. |
| required for the foot to function properly, however | | | | - When having your shoes fitted have both feet |
| damage and injury can occur during excessive | | | | measured to ensure you get the most appropriate |
| pronation. When excessive pronation does occur the | | | | size, and remember, your feet are three dimensional. |
| foot arch flattens out and stretches the muscles, | | | | The length of your foot is only one part of a proper |
| tendons and ligaments underneath the foot. | | | | fitting, measure your feet for width and depth to get |
| What is Supination? | | | | a better fit. |
| Supination is the opposite of pronation and refers to | | | | - When purchasing footwear make your purchase in |
| the outward roll of the foot during normal motion. A | | | | the later half of the day. Your feet will swell during |
| natural amount of supination occurs during the | | | | the normal course of a day, so avoid making a |
| push-off phase of the running gait as the heel lifts | | | | purchase in the morning as you may find that your |
| off the ground and the forefoot and toes are used | | | | new shoes are half a size too small by the afternoon. |
| to propel the body forward. However, excessive | | | | When trying on new shoes always wear the socks |
| supination (outward rolling) places a large strain on | | | | that you will be using with your new shoes. |
| the muscles and tendons that stabilize the ankle, and | | | | - Never purchase tight fitting shoes in the hope that |
| can lead to the ankle rolling completely over, resulting | | | | they will stretch or wear-in over time. |
| in an ankle sprain or total ligament rupture. | | | | Apart from good footwear and orthotic inserts, what |
| Symptoms | | | | else can you do? |
| Excessive pronation and supination cause a number | | | | Firstly, a thorough and correct warm up will help to |
| of ailments that affect the foot, ankle, knees, hips | | | | prepare the muscles and tendons for any activity or |
| and back. Some of the more common symptoms of | | | | sport. Without a proper warm up the muscles and |
| excessive pronation and supination are listed below. | | | | tendons around your feet, ankles and lower legs will |
| - Arch pain | | | | be tight and stiff. There will be limited blood flow to |
| - Heel pain | | | | the lower legs, which will result in a lack of oxygen |
| - Flat feet | | | | and nutrients for those muscles. Click here for a |
| - Corns and calluses | | | | detailed explanation of how, why and when to |
| - Ankle sprains | | | | perform your warm up. |
| - Shin Splints | | | | Secondly, flexible muscles are extremely important in |
| - Achilles tendonitis | | | | the prevention of most ankle and lower leg injuries |
| - Knee pain | | | | involving pronation and supination. When muscles and |
| - Hip pain | | | | tendons are flexible and supple, they are able to |
| - Back pain | | | | move and perform without being over stretched. If |
| Prevention & Treatment | | | | however, your muscles and tendons are tight and |
| Pronation and supination are bio-mechanical problems, | | | | stiff, it is quite easy for those muscles and tendons |
| and are best treated and prevented with orthotic | | | | to be pushed beyond their natural range of |
| inserts. But before you run out to buy orthotics it | | | | movement. To keep your muscles and tendons |
| makes sense to get the right advice on footwear, | | | | flexible and supple, it is important to undertake a |
| and the best advice I can give you, is to go and see | | | | structured stretching routine. |
| a qualified podiatrist for a complete foot-strike and | | | | Stretching is one of the most under-utilized |
| running gait analysis. They will be able to tell you if | | | | techniques for improving athletic performance, |
| there are any concerns regarding the way your | | | | preventing sports injury and properly rehabilitating |
| running gait is functioning. | | | | sprain and strain injury. Don't make the mistake of |
| After your running gait has been analysed, have your | | | | thinking that something as simple as stretching won't |
| podiatrist, or competent sports footwear sales | | | | be effective. |