5 Best Foot Supination Exercises: Enhance Stability

Your walking gait, something you've likely never questioned, could be silently sabotaging your feet.

Supination is the the outward rolling of your foot onto the edge during movement. While it's expected to a degree, an excessive inversion isn't. It places an extra strain on your ankles, causing pain in the ankles and leg muscles.

Fortunately, a range of solutions are emerging designed to strengthen key muscles and gently guide your foot into a more natural position. These approaches offer hope for correcting supination and restoring comfortable, pain-free walking.

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What Causes Supination of the Foot?

There can be several culprits behind excessive supination. Here are some of the most common:

• Weak ankles and core: Strong core and ankle muscles keep the foot stable during movement. When they're weak, they might invert outward excessively.
• Tight calf muscles: Limit ankle mobility and contribute to supination
• Improper footwear: Worn-out shoes or those lacking arch support can throw off your foot's natural alignment, leading to foot supination.
• Certain activities: Activities involving repetitive movements that invert the foot—like running on banked surfaces—can increase your risk of supination.
• Foot structure: Some people naturally have high arches or a slightly different bone structure that makes them more prone to supination

Supination can place extra strain on your ankles, causing pain in the leg muscles



» Learn more about different treatment options for supination

Can Foot Supination Be Corrected?

Living with supination can be challenging; it can lead to ankle pain, strain, and swelling. But there's good news—this condition can often be improved or fixed with the right approach.

• Custom Orthotics: As the cornerstone of supination correction, custom-made orthotics provide personalized support. They redistribute weight evenly across your foot, reducing pressure on the outer edge and gently guiding your foot towards a more neutral position.

• Proper Footwear: Look for shoes with enhanced cushioning, especially along the outer edge, and a curved design that encourages natural foot motion. Options labeled "neutral" or "motion control" can provide the support your feet need to counteract excessive supination.

• Strengthening Exercises: Targeted exercises strengthen the muscles that counteract supination, improving balance, stability, and overall foot flexibility. When combined with proper orthotics, they can significantly enhance your ability to correct and manage supination.

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5 Best Foot Supination Exercises to Try

Various exercises are practical in correcting supination, especially if you combine them with custom orthotics. Generally, they'll strengthen the lower leg and foot muscles, supporting ligaments and tendons.

Here are some examples of possible exercises to correct supination:

Stretching the calf and Achilles tendon will relieve the strain and realign any supination. To perform it, stand with both feet firmly planted on the floor. You can have some form of support like a wall, table, or chair close by.

Step back with one leg while keeping your back straight. Bend your front knee until you feel a stretch in your calf region and along the back of your ankle.

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To perform the plantar fascia stretch, place your left ankle just above the knee of your right leg while sitting in a chair. Grab the toes on your left foot with your left hand and pull them back slowly towards the front of the ankle.

You should feel a stretch in your plantar fascia. Hold the position for at least 10 seconds and then repeat on the other side. Repeat 3–5 reps per set on each side.

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Stretching the tibialis anterior addresses what is otherwise known as a shin splint. To do this, stand barefoot with your hands against a wall and one foot a little towards the back. Bend your front knee slightly, keeping your foot firmly on the ground.

Now, place the hindfoot a little behind you so the top of your toes bends towards the ground. Bend your front leg slowly until you feel your shin muscle stretch. Hold the position for 20 seconds and then switch.

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While standing, put one foot in front of the other. Stop the motion immediately as your heel hits the floor instead of rolling onto the ball of your foot. Hold the position for about 10 seconds before returning to your starting position. Repeat 15 times on each foot.

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From a standing position, lift the unaffected foot so that you're only putting weight on the supinated foot. Hold position for 15–20 seconds. Lower your knee and repeat up to 10 times.

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How to Spot Supination

Common symptoms of supination can show up in several ways, even before you visit a doctor. Here are the key signs to watch for:

• Wear Patterns on Shoes: Check the soles of your shoes. If the outer edges are significantly more worn than the inner edges, it may indicate supination.
• Foot Shape: People with high arches often exhibit supination. If your foot has a pronounced arch, this could be a sign.
• Ankle Stability: Supinators may experience ankle instability or frequent sprains due to improper foot alignment.
• Discomfort or Pain: You might experience pain in the outer side of your foot, ankle, or lower leg, especially after physical activity.

Tests for Supination

You can perform several tests at home and with a professional to confirm if you have supination:

• Manual Supination Resistance Test (MSRT): This clinical test measures the resistance to supination when pressure is applied to the foot. A trained practitioner can perform this test to assess your foot's supination resistance.
• Arch Height Measurement: You can measure your arch height using a ruler or a specialized device. High arches are often associated with supination.
• Gait Analysis: Observing your walking or running pattern can provide insights. A gait analysis performed by a professional can help identify whether you supinate during movement.
• Self-Assessment: Stand barefoot and observe your feet. If they tend to roll outward when you shift your weight, this may indicate supination.

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Finding Relief and Restoration

Understanding and addressing supination doesn't have to be overwhelming. The key to success lies in consistency. Modern approaches combining custom orthotics with specific exercises have shown remarkable results in improving foot alignment and reducing discomfort.

Your orthotics act as a guide, constantly reminding your feet of their optimal position, while exercises build the strength needed to maintain this improved alignment. Remember, it's never too late to prioritize your foot health and enjoy the benefits of improved mobility and reduced pain

If you're experiencing persistent pain despite incorporating these measures, it's crucial to consult with a healthcare professional. They can properly diagnose the root cause of your discomfort and recommend the most appropriate treatment plan.

» Tired of supination pain? Custom orthotics offer the ultimate solution