Supination, also called underpronation, occurs when there is an insufficient inward roll of your foot after the outside of your heel hits the ground. This causes your foot to receive extra strain and can result in many injuries if not treated or corrected properly. Runners who have a tight Achilles tendon and those who suffer from a foot structural imbalance (high arch) are susceptible to underpronation. Aside from wearing well-cushioned shoes and orthotic inserts, doing front lunge exercises can also help you to overcome this condition.
Things You'll Need
- Highly cushioned and flexible athletic shoes
- Orthotic inserts (if necessary)
Stand tall with your feet slightly apart and your toes pointing forward. Place your hands comfortably by your sides.
Take a step forward with your right foot. Put most of your weight on the center of your front heel. Your back heel should be elevated with the ball of your back foot on the ground. Do this while keeping your torso and abdomen straight and facing forward.
Continue stepping forward and bend both of your knees. Your front knee and front ankle should be in line with each other. The knee of your back leg should come close to the floor. Keep your back straight and your head up throughout this movement.
Keep your stomach tight and push down on your front foot so that you can push yourself back to the standing position with your feet slightly apart.
Repeat the exercise with the same leg and then alternate with the opposite leg.
Tips & Warnings
- Remember that supination creates an extra load for your muscles and happens when you fail to land on the ball of your foot and fall directly down. With this in mind, be aware of how you land on the ball of your foot while lunging.
- Wear highly cushioned and flexible running shoes; this will help to compensate for your foot's natural lack of shock absorption.
- Wear orthotics with the consent of your podiatrist to reduce excessive strain on your foot.
- Do extra stretching for your calves, hamstrings (back of thighs) and quadriceps (front of thighs) before and after your workouts to help prevent injuries from supination stress.
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