5 Best Foot Supination Exercises: Enhance Stability

Forget everything you thought you knew about walking. That supposedly natural gait you've relied on for years? It might be sabotaging your feet.

Supination—often confused with pronation—refers to the rolling of the foot on its outer borders when walking or running. While it's expected to a degree, an excessive inversion isn't. It places an extra strain on your ankles, causing pain in the leg muscles.

But, there are new approaches to correcting it. From targeted exercises to innovative footwear accessories, these methods promise to realign your stride and potentially reverse years of harmful walking habits.

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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



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.

» Read our treatment guide and heal faster from plantar fibroma



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.

» Discover how to choose the best running shoes for supinated feet



Can You Correct Foot Supination?

Unfixed foot supination can lead to ankle pain, strain, and swelling. However, supination can be corrected with exercises, custom orthotics, and proper footwear. The earlier you address it, the better and faster you recover.

Stay a Step Ahead of Supination

A study investigated resistance to the turning force when inverting the foot in various foot conditions. [1] The findings suggest wedged insoles—which can tilt the foot—could be helpful in customizing supination treatment.

They gently correct your foot alignment and instantly reduce the stress on your joints. Upstep's easy process takes the guesswork out of foot pain relief. No more searching for the "right" fit - we create orthotics explicitly designed for your feet.

We're so confident you'll love the difference supination orthotics can make that we're offering a risk-free, 180-day money-back guarantee. Walk pain-free for half a year, or get your money back. That's how committed they are to your foot health and happiness. Intrigued?

How to Spot Supination

There are a couple of symptoms of supination:

• 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

• 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.

» Discover the difference between overpronation and underpronation

Improve Your Gait and Reduce Discomfort

In addition to performing exercises, wearing proper footwear, and using orthotics, there are also other treatment options to manage the symptoms of supination. The appropriate treatment method depends on how severe the case is before intervention.

Generally, these methods include rest, nonsteroidal anti-inflammatory drugs (NSAIDs), activity limitation, and physical therapy. High-quality custom orthotics can also help fortify healthy ankle joint alignment.

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