Supination of your feet not only affects your performance when you run, but it can also lead to injury if this issue is not addressed. Supination occurs when the foot rolls outwards as it strikes the ground and lifts off again. Note: Pronation of the foot refers to the way that the feet ‘roll inward’ toward each other on impact, and some pronation is necessary and healthy.
Excessive pronation will initially cause discomfort and fatigue but as it worsens it can put even more strain on the muscles, tendons, and ligaments of the foot and eventually cause permanent damage.
By landing and pushing off from the outside in this fashion the foot is much less able to absorb the impact of striking the ground. One of the most common contributing factors to supination is having a foot with a high arch; if the arch if left unsupported this can cause the runner’s body weight to be pushed to the outside of the foot during impact. Your doctor or podiatrist will be able to diagnose supination by analyzing the way that you walk and by talking to you about any symptoms or discomfort that you have been experiencing. You can check for evidence of supination by looking at the soles of your running shoes; if the outside rim and the heel of your shoe are the most worn out part of the tread then it’s time to make an appointment with a specialist. If you have supinating feet orthotic inserts can provide the support you need and will help to correct over-rotation to the outside of the foot.
Thickly padded running shoes will also help cushion your feet from the impact of landing heel first and may help reduce the injuries that often occur due to supination of one or both feet. A gait that is considered ‘normal’ strikes the ground with the outside of the heel first before quickly rolling through the foot and pushing off at the ball of the foot.
One of the problems with the ‘shoe test’ when checking for supination is that it’s normal to see extra wear and tear on the outside of the heel; but because excessive heel strike patterns and over-rotation are common with supination many people will wrongly conclude that they suffer from this condition.
Ironically, the more you land and on the outside of your foot the more inward rotation and gait instability you suffer as the subtaler ankle joint will eventually become overly flexible.
Pronation is the normal movement of the foot that is necessary in order for the foot to absorb the shock of ground impact, and also to adapt to uneven terrain. Over-pronation and excess pronation are terms used to describe the abnormal motion of the foot when it rolls too far towards the midline of the body. When the foot over-pronates, the foot rolls towards the midline of the body and the arches are placed under increased strain and collapse.


The appearance of over-pronation is a drop in the height of the medial (inside) arch of the foot and a rolling of the foot towards the mid-line of the body.
The symptoms of over-pronation may differ depending on the extent of the underlying problem, the age of the person and also the activity level of the individual. Docpods orthotic innersoles can be used to prevent excessive pronation by supporting the foot and preventing arch collapse.
Select the docpods that suit your activity from the list below for immediate pronation support.
These biomechanical gel heel pads provide relief from many aches and foot pains by realigning the feet and ankles, and correcting poor posture.
These biomechanical gel heel pads provide relief from many aches and foot pains by realigning the feet and ankles, and correcting poor posture.
As you spend more time running, however, you become much more aware of the ways in which your technique, form, and breathing patterns affect your performance. This motion forces the heel of the foot to hit the ground first and forces your body weight onto the outside of the foot. When the foot turns in excessively (over-pronation) the arch of the foot flattens or collapses. Excessive pronation had also been linked to the development of bunions, corns, calluses, ‘hammer toe’,  ‘frozen’ toes, plantar fascia irritation, heel pain, metatarsalgia, sprained ankles, shin splints, Achilles tendonitis, knee pain, and flat feet. When this situation occurs it often leads to back, hip, knee and heel pain as well as the development of plantar fasciitis, shin splints, and sprained ankles.
If only the toes, heel and a thin wedge of the outside of your foot are visible then you high soles and they will not be predominantly visible in your footprint. If you are a runner suffering from injuries caused by supination it’s best to speak with a podiatrist about the possibility of having custom orthotics designed to fit your feet precisely. In this case you would want to focus on your mid-sole striking the ground first, with your heel landing afterwards. This is one of the main reasons why a professional should be consulted before purchasing orthotics.
This means that excessive wear patterns on the outside of the shoe actually indicates supination.


During the movement described as pronation, the foot rolls inwards slightly towards the midline of the body. During this arch collapse the ligaments, tendons, joints, and muscles of the foot are strained under the excessive load. In some severe cases there is a complete flattening of the medial (inside) arch of the foot. Docpods orthotics are an instant method to reduce over-pronation and overuse-related foot pain. Unfortunately, you may also get a painful lesson in the ways that improper technique and biomechanical imbalances can cause injury to both body and performance.
When this occurs the soft tissues in the get over-stretched and the joints are forced to function at unnatural angles which causes them to become hyper-extendable and very unstable.
Orthoses are easily found at the pharmacy but a custom design ensures the best comfort and correction possible, both of which are especially important to runners. This reduces the impact of your stride and will prevent the over-rotation of your feet to the outside. It is this subtle repetitive stress placed on the joints, tendons and ligaments that, over time, causes injuries that can best be described as overuse injuries. Posted design minimizes pronation or supination for patients with flat feet, cavus high arch or genu valgus knee conditions. Supination begins with the heel striking the ground first, so if you can correct this motion you can exert more control over the rotation of your feet. Down in the shoe with the height external or internal depending on whether it is pronation or supination plantar addresses.



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