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Supination is a rotation of the hand or foot resulting in the palm or ball of the foot facing up. Excessive supination can cause ankle instability, knee problems, and ligament damage. Proper footwear and orthotics can help prevent oversupination.
Supination is a term used to describe a type of rotation involving the hand or foot. When the term is applied to the hand, it describes the movement of the arm and hand that results in a palm facing up. When applied to the foot, the term refers to the motion that results in the ball of the foot moving upward. If the foot is supinated, the outer edge of the sole is used to support the weight of the body.
While the term supination can be used to refer to both the hands and feet, it is often discussed in terms of running and walking. When running or walking, supination refers to the slight rolling of the foot that results in the tread leaning towards the outer edge of the foot. This movement can be beneficial, creating a firm surface from which to push off when taking the next step. In effect, the foot automatically supinates when walking or running to provide leverage and help propel the body forward.
Sometimes, supination can be too much. This can be caused by a variety of factors. A very common cause of excessive supination is a previous injury, such as a sprained ankle. In the case of such an injury, ligaments and tendons that limit supination can be damaged, weakened, or even overextended, leaving them vulnerable to excessive supination.
An increased level of supination can cause significant problems. Often, it can cause the muscles and tendons that provide stability to the ankle to become overloaded and strained. In turn, these muscles can allow the ankle to roll fully, resulting in a sprained ankle, knee problems, or even ligament damage.
Although everyone supinates to some degree, some individuals seem predisposed to oversupination. To find out whether or not you are prone to excessive supination, start by examining your shoes. If you wear your shoes further along the outer edge than other parts of the shoes, you may be supinating too much. Similarly, calluses located on the outer edge of the foot can be indicative of excessive supination. Also, an abnormally large joint between the little toe and the rest of the foot can be a sign of excessive supination.
If you find yourself prone to excessive supination, it’s important to make sure your footwear fits well. Please note that regular shoe stores may not be able to help you. Instead, look for a shoe store equipped to analyze your running and walking pace. In addition to well-fitting shoes, things like custom orthotics and orthotic equipment can help. In severe cases, physical therapy may also be helpful.
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