Supination is the “turning outward” of your foot at your ankle, which causes you to put your weight on the outside edge of your feet. As you can imagine, this can cause discomfort and pain in your ankles, knees, hips, and back. When walking or running, those with supination can also be more susceptible to conditions such as shin splints, ankle sprains, stress fractures, or Plantar Fasciitis, all as a result of their supination.
If you look at the back of your shoes and see that at the heels they are wearing more on the outside than on the inside, you may more than likely dealing with over-supination. The same goes for if the outside edge of your insoles are wearing down noticeably faster than the inside edge.
If you have high arches, this may also be a telltale sign that you have supination as high-arched individuals are naturally more disposed to supination due to their arch shape. If you are unsure what type of arch you have, you can try doing the wet test, a simple at-home trick to help determine what type of foot arch you have.
To prevent supination, you need two things. First, you need to stabilize your heel and ankle to prevent your ankle from rolling outwards. Second, you will need to have an arch support to provide the proper foundation for your foot.
An insole with a deep heel cup will help “lock” the ankle in to place, preventing your ankle and foot from that outward rolling motion. The arch support will likewise help give your arches a proper place to rest, which helps distribute pressure and helps guide your foot in making a natural stepping motion, relieving the outside of your foot from all of the weight and stress.
When looking for insoles that can help assist in the prevention and treatment of supination, we suggest having the proper foundation for correct foot alignment: a semi-rigid or rigid orthotic arch support that is specifically for a high arch type. Having a deep heel cup is essential, too, and will help with stability while promoting proper foot alignment and motion.