Supination during running

What does supination mean to runners?
Supination is possibly one of the lesser known terms when it comes to discussing our running gait. We commonly hear the term pronation; usually at the local shoe shop or running club, but supination is yet another essential element of our running cycle.

The term ‘to supinate’ literally means to place or hold your hand or foot, with the palm or sole turned upward. During running, this action may seem impossible; how on earth can you run with the sole of your foot pointed skyward without falling flat on your face? But in the context of running, supination simply describes just a slight rolling action of the foot toward the little toe side more than the big toe side.

For example: in a standing position it would mean you could put the underside of one foot against the shin of the other leg while keeping the foot parallel to the ground. I’m not suggesting that you run or use your foot in this type of position, but if you were, you would find it almost completely ridged. This is how the body in less extreme versions of supination, is able to turn your foot from an effective shock absorber into a lever better suited to propelling the body forward.

Excess supination can happen for many reasons. One of the most common is due to an earlier injury. For example, in a previously sprained ankle that has had little or no physiotherapy, the tendons and ligaments that limit the amount the foot can supinate are commonly damaged or stretched. When this happens, the opposing muscles are left more powerful thus making it easier to roll the ankle again.

How can you tell if you are a supinator when running?
You may be affected by supination if any of the following questions apply to your running:

• Do your shoes wear excessively along the outside edge?

• Do you have calluses or hard skin along the outside of the foot?

• Is the joint between your foot and little toe abnormally large?

What can I do about running supination?
First and foremost, make sure your shoes are fitted correctly. As excessive supination isn’t the norm, standard shoe designs don’t always allow for it. Pick a shoe shop with both pressure plate and video analysis for a comprehensive assessment of your running gait. This will determine your shoe requirements.

If a shoe doesn’t offer enough control there are other options, like custom moulded footbeds or orthotics. These are both excellent solutions, as long as the person who’s making them is experienced and they are running specific. For example, the type of foot motion required to move you forward is different to moving you sideways, so the type of solution for running and tennis may differ slightly.

If the problem is bigger than a simple retail fix, find a therapist that understands the intricacies of what is required of your body to do the training you do. You may be advised to make some small changes to your training plan that can alleviate excess supination.