Supination and pronation are phrases that describe how your hand, arm, or foot is up or down. Supination is when your palm or forearm is facing up. It’s pronation when your palm or forearm is facing down.
Supination and pronation are phrases that refer to the distribution of our weight and how we walk or run. Supination occurs when your weight is placed more to the outside of your foot while you walk. Pronation occurs when your weight is distributed more on the inside of your foot while you walk. It gets a little more tricky when supination and pronation concern your feet.
What Is The Definition Of Pronation?
Pronation is the foot’s inward roll when the outside edge of the heel touches the ground and the foot rolls inside and flattens out during normal motion. The foot requires moderate pronation to operate effectively, but excessive or overpronation can cause damage and injury. Due to overpronation, the muscles, tendons, and ligaments beneath the foot are stretch when the foot arch flattens.
What Is The Definition Of Supination?
Supination (or under-pronation) relates to the outside roll of the foot during normal motion and is the polar opposite of pronation. During the push-off phase of the running pace, a natural degree of supination occurs when the heel raises off the ground, and the forefoot and toes propel the body forward.
Extreme or excessive supination (outward rolling) puts a lot of strain on the muscles and tendons that stabilize the ankle. It can even cause the ankle to roll entirely over, resulting in an ankle sprain or total ligament rupture.
Symptoms
Supination and overpronation can lead to various foot, ankle, knees, hips, and back problems. The following are more prevalent signs and symptoms of overpronation and supination.
- Arch discomfort and plantar fasciitis
- Sprains of the ankle
- Hip Pain
- Back Pain
- Shin splints
- Heel pain due to Achilles tendonitis
- Flat feet
- Patellofemoral Pain Syndrome (PFPS) and other associated disorders of the knee
When Should You See A Doctor?
If you have any foot pain, you should see a doctor. It could be your primary care physician or a foot specialist, generally known as a podiatrist. A physical therapist, a sports trainer, or a chiropractor may also assist you.
A professional gait analysis can assist you in the following ways:
- Enhancing the way you walk or run
- Prescribing orthotics to make your pronation neutral
- Advising you on the ideal shoes to wear
- Providing you with stretching and strengthening exercises to address excess pronation or supination.
A specialist may recommend a splint or brace to stabilize your arm and wrist if you have pain in your forearms and wrists. They can also provide you with particular arm strengthening workouts and stretches.
Treatment And Prevention
Orthotic inserts are the greatest way to cure and prevent pronation and supination. However, before you go out and buy orthotics, it’s a good idea to obtain the appropriate guidance on footwear.
The best recommendation I can give you is to see a competent podiatrist for a comprehensive foot-strike and running gait study. They’ll be able to tell you whether there’s anything wrong with the way your running gait is working.
After evaluating your running gait, ask your podiatrist or a knowledgeable sports footwear salesperson to propose a few shoes that will meet your needs.
A good pair of shoes will go a long way toward preventing pronation and supination. Invest in a pair of orthotic inserts if necessary to further prevent overpronation or supination.n
The Bottom Line
Supination is when your palm or forearm is facing up. It’s pronation when your palm or forearm is facing down.
If your feet are too supinated or pronated, it might throw your body’s alignment off and put you at risk of injury. It’s critical to consult a doctor and receive therapies that can help you improve your posture.
Overuse of the arms can create supination and pronation difficulties in athletes and those who play sports involving racquets or throws. Overuse of the arm can cause nerve injury, and we must address it as soon as possible.
You may also read our blog on WHAT ARE PLANTAR FLEXION AND DORSIFLEXION?
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