"A unique set of actions and reactions that your foot performs while in motion to support, upholstery and balance your body."
excessive Pronation And Supination - How It Affects You?
Pronation refers to the inward roll of the foot during general motion and occurs as the outer edge of the heel strikes the ground and the foot rolls inward and flattens out. A moderate whole of pronation is required for the foot to function properly, however damage and injury can occur during excessive pronation. When excessive pronation does occur the foot arch flattens out and stretches the muscles, tendons and ligaments underneath the foot.
What is Supination?
Supination is the opposite of pronation and refers to the outward roll of the foot during general motion. A natural whole of supination occurs during the push-off phase of the running gait as the heel lifts off the ground and the forefoot and toes are used to weighty the body forward. However, excessive supination (outward rolling) places a large strain on the muscles and tendons that stabilize the ankle, and can lead to the ankle rolling wholly over, resulting in an ankle sprain or total ligament rupture.
Symptoms
Excessive pronation and supination cause a whole of ailments that sway the foot, ankle, knees, hips and back. Some of the more tasteless symptoms of excessive pronation and supination are listed below.
Arch pain
Heel pain
Flat feet
Corns and calluses
Ankle sprains
Shin Splints
Achilles tendonitis
Knee pain
Hip pain
Back pain
Prevention & Treatment
Pronation and supination are bio-mechanical problems, and are best treated and prevented with orthotic inserts. But before you run out to buy orthotics it makes sense to get the right advice on footwear, and the best advice I can give you, is to go and see a distinguished podiatrist for a faultless foot-strike and running gait analysis. They will be able to tell you if there are any concerns concerning the way your running gait is functioning.
After your running gait has been analysed, have your podiatrist, or competent sports footwear sales someone recommend a whole of shoes that suit your requirements. Good ability footwear will go a long way in helping to preclude pronation and supination. And, if needed, spend in a pair of orthotic inserts to added preclude excessive pronation or supination.
Choosing the right footwear
What should you be finding for when purchasing a new pair of shoes?
Choose a shoe that suites your running gait and foot type. Money spent at the podiatrist now, for a faultless foot-strike and running gait analysis, will save you much heart-ache and ache later. Having a shoe that suits your foot type is the best arresting for injury and pain.
When having your shoes fitted have both feet measured to ensure you get the most appropriate size, and remember, your feet are three dimensional. The distance of your foot is only one part of a permissible fitting, quantum your feet for width and depth to get a best fit.
When purchasing footwear make your buy in the later half of the day. Your feet will swell during the general policy of a day, so avoid making a buy in the morning as you may find that your new shoes are half a size too small by the afternoon.
When trying on new shoes always wear the socks that you will be using with your new shoes.
Never buy tight fitting shoes in the hope that they will stretch or wear-in over time.
Apart from good footwear and orthotic inserts, what else can you do?
Firstly, a appropriate and exact warm up will help to get ready the muscles and tendons for any activity or sport. Without a permissible warm up the muscles and tendons colse to your feet, ankles and lower legs will be tight and stiff. There will be itsybitsy blood flow to the lower legs, which will result in a lack of oxygen and nutrients for those muscles. Click here for a detailed explanation of how, why and when to perform your warm up.
Secondly, flexible muscles are very important in the arresting of most ankle and lower leg injuries spicy pronation and supination. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement. To keep your muscles and tendons flexible and supple, it is important to undertake a structured stretching routine.
Stretching is one of the most under-utilized techniques for enhancing athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of mental that something as easy as stretching won't be effective.
excessive Pronation And Supination - How It Affects You?
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