How to Prevent Supination

Supination most commonly occurs in the foot, and is the term used to describe an abnormal twisting of the ankle joint. A supinated foot results in putting a lot of weight on the outer edge of the sole of your foot when walking. Supination can lead to joint and ligament pain, as well as risking damage if you twist your ankle.

Instructions

• 1

  Identify whether or not you have supination of the foot by looking at the soles of your shoes. If they are more worn on the outside, supination is present. You may also find that you have thicker skin on the outer sole of your foot as a result of regular impact with the ground, as well as a high arch.

• 2

  Get your walking gait analyzed by a podiatrist, who can recommend the best course of action. Usually, this is the purchase of special shoes designed to correct supination, which incorporate lateral heel wedges and specially designed soles which will help your condition.

• 3

  Make sure you stretch and warm up before carrying out any exercise, stretching your calf muscles while keeping your foot straight and pointed forward. This will relax the muscles that tense, causing supination. Remember to stretch after exercising.

• 4

  Take steps to strengthen your peroneal area: the area on the side of your ankle facing outwards. Circle each foot 20 times, with your toe touching the floor. This can be done not just before exercise, but whenever you can.