4 Ways to Correct Oversupination of the Foot
Did you know that there was a study made on more than 500 recreational cyclists on the incidence of lower extremity injuries? The study revealed that over 85 percent of the respondents had become victims of injuries of the feet with about 36 percent requiring medical treatment.
Such injuries however are not isolated to cyclists, but affect almost all physically active people where the feet are heavily involved.This gives importance to understanding oversupination of the foot and the steps to correct it.
What Happens with Oversupination?
For runners and other types of athletes, oversupination or hyper-supination creates a problem of lack of shock absorption, leading to exposure to other injuries like:
- Plantar fasciitis;
- Ankle sprains;
- Shin splints; and
- Stress fractures of the tibia, calcaneus and metatarsals among others.
Overuse type injuries commonly experienced by runners and cyclists are the result of oversupination. The injuries are the consequence of the stresses being passed on to the lower limbs instead of being absorbed by the foot.
The condition creates increased lateral (external) rotation force that is shouldered by the knee, shin, and thigh. The muscles, tendons, and the ligaments of your lower limb are therefore exposed to more stress than usual.
The good news with oversupination is that there are some common signs that you can watch out for to know if you have the foot condition. Have you noticed any of the following?
- High arch on the inside of your foot when you are standing;
- The outside soles of your running shoes are more worn out especially near the area of the forefoot; and
- Your wet footprints show that your heel and forefoot are not connected or is connected only by a thin strip on the outside.
If you have observed any of these signs, you may have supination problems. No need to worry though as there are some ways that you can try to correct the condition.
Possible Corrective Measures
Did you observe any or all of the common signs of oversupination? If so, then you will be glad to note that the condition is not completely hopeless as it may sound. Some of the corrective measures that can be available to you are:
- Gait Analysis – with the help of a professional healthcare practitioner, your running style will be studied and evaluated to establish your gait. This helps to understand just how much oversupination there is to deal with and come up with the appropriate solution to deal with the situation.
- Stretching Exercises – most runners would benefit from putting in a bit more time in stretching specific areas of the legs like the calves, hamstrings, and quadriceps. This should be done before any type of workout or physical activity regardless of the level of intensity as a way to prevent supination stress related injuries.
- Good Running Shoes – protection is key in addressing oversupination. Good running shoes for those with the condition means having additional cushion and flexibility. This is to compensate for the reduced shock absorption of the feet. Foot Solutions can hook you up with a great pair to protect your feet from injuries.
- Orthopaedic Insoles – these specially fitted devices come in various types and, of course, prices. Although there are commercially available pre-moulded insoles, you cannot expect them to be the right one for everyone; there is no one size-fits-all solution for overuse type injuries.
Want to know how to protect your feet against oversupination and similar conditions? Visit Foot Solutions and after a 30-minute assessment you will get expert recommendations based on your specific lifestyle and objectives. Go to the Foot Solutions website now and make an appointment.