Underpronation of the feet is known as supination, and it means you don’t have a sufficient inward roll of your feet as you step. It can be caused by a number of different issues, from ill-fitting shoes, muscle weakness or a high arch in your foot. It’s not always an issue that needs medical attention, but over time, it can place excessive stress on certain areas of your foot, which can lead to injuries.
If you are wondering if your feet underpronate when you walk or run, and you want to learn some signs to watch for that suggest you have a supinated stride, we’ve got some advice. Here’s a look at five signs that suggest your feet underpronate when you walk.
Underpronated Stride Signs
Here are five ways you can check to see if your feet underpronate when you walk or run.
1. Your Shoes Wear Out Unevenly – When you run with an underpronated stride, your foot doesn’t sufficiently roll inward as you land, which means the force of impact remains concentrated on the outside of your foot. This will lead to your running shoes wearing out quickly or unevenly, with more wear and tear housed on the outer side of the foot and sole.
2. Regular Ankle Sprains – Similar to the above point, if you are constantly putting more pressure on the outer edge of your foot with each step, your lateral ankle ligaments have to work harder to keep the ankle stable. This pressure can lead to more frequent ankle sprains, and if the lateral ligaments become unstable, you can develop ankle instability, which leaves you more susceptible to ankle sprains and fractures.
3. Shin Splints are Common – Since a supinated foot is less shock absorbent, regular running on the leg is associated with a greater risk of developing shin splints. You are more likely to experience shin splints on the anterior (outside) of your leg if you have a supinated stride.
4. Tight Calf and Achilles – This is kind of a double-edged sword. People with a tight Achilles tendon and tight calf muscles are more likely to have a supinated stride, and individuals with a supinated stride are more likely to put pressure on the outside of the foot, and as this stress radiates upwards, it can cause your muscles and Achilles to tighten. Both conditions contribute to the onset of the other.
5. Plantar Fasciitis Pain – A supinated stride can place extra stress on the plantar fascia, the ligament that connects your heel and toes. This stress can lead to inflammation and the onset of plantar fasciitis, which is categorized by a sharp pain or ache in the middle of your heel or the arch of your foot. It is more common in regular runners who have an underpronated footstrike pattern.
If you are dealing with any of the above signs or conditions, you may benefit from a visit to a foot specialist. They can set you up with some physical therapy exercises or corrective options to help address any excessive supination so that you’re not at risk for any other issues. To learn how we can do that, or to talk to Dr. Silverman about your foot pain, reach out to him in the contact box below.
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