Supination occurs when the foot twists outward, moves downward and moves toward the body's centre line. It is part of a normal gait, but excessive supination can lead to tendinitis and other problems. "Patients with over-supination often have a higher incidence of foot and leg stress fractures, as well as arthritic changes in the ankle, knee, hip and low back," says Dr. Erin Ducat, a board-certified chiropractic sports physician. "Technically, you cannot fix supination," she adds, but there are ways to minimise its effects.
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Wear custom-made, semi-rigid foot orthotics designed to support the higher arch and decrease the force transmitted to the leg and lower body when walking. Semi-rigid orthotics have layers of soft material, with more rigid materials providing reinforcement. Custom-made orthotics are created using a cast (impression) of your foot, or a computer gait-analysis, to provide a shoe insert that helps balance specific biomechanical foot problems.
Receive regular chiropractic adjustments. "Chiropractic manipulation of the foot and ankle can maximise joint flexibility and help improve range of motion," Ducat says. Since the supination is due in part to a lack of movement through specific ankle and foot joints, it is important to gain as much motion as possible to decrease the degenerative effects of supination on the ankle, leg and hip.
Choose shoes with cushion and good arch support if you over-supinate. Some individuals mistakenly believe excessive wear on the outer edge of the shoe indicates supination. Ducat corrects that misbelief, saying, "Usually wear on the outer edge indicates external hip rotation, not supination."
Increase the conditioning of your "core" and lower body to minimise injuries. The core refers to the muscles of the trunk, including the abdomen, pelvis and lower back.
Avoid activities that can aggravate the condition, such as frequent walking on concrete, barefoot running and wearing high heels.
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