Supination

quijibo · September 2006

i went to jackrabbit over the weekend
found out my left foot supinates. wickedly so
almost like i'm running entirely on the outside part of my left foot
the supination must originate from years of soccer injuries to my ankles and knees

they suggested a Brooks running shoe and my foot has been feeling better
so now, when jogging i'm watching out for this supination
and making a conscious effort to strike the ground evenly and flat from head to toe.
almost like i'm running with a hot steamy load in my pants

the muscles and ligaments in my feet are sore now as a result which
i figure will go away as my knee and ankles strenghten

does anyone else supinate and what have you tried that's alleviated the issue for you? :?

thanks in advance for your feedback

rose · September 2006

One running problem I don't have.

You could ask over at the coolrunning.com forums -- there are lots of people there who love to give advice :roll: but I think many of them actually know what they are talking about.

It sounds like you should cut back on your mileage and really concentrate on your form until the soreness eases up.

steve · September 2006

To runnersworld.com with you. coolrunning.com too.

kosherdave · September 2006

I supinate or pronate or something a bit too. My podiatrist on PPW told me I should get comfy inserts for my shoes (like dr scholls or whatever) but not to rely on the shoes specifically for that, since they can cause back problems. I run in brooks too, and bought these confy gel insert things at target for like 15 bucks, and got a pair at CVS for 8 bucks too (though the ones from target are nicer.)

She said to check out phase 4 orthotics, or walk fit orthotics, both are sold at target for like 25-20 bucks and go in your shoe like a firm insert. They did not have my size, so I bought what looked similar (dr scholls) anyway, they've totally helped and my feet feel better and I'm (so far) not getting shin splints.

kosherdave · September 2006

steve wrote: To runnersworld.com with you. coolrunning.com too.

+1. those sites are great help!

steve · September 2006

Thanks Dave. rightbackatcha. I agree with you too, if you feel like inserts may help, go with it. What comes in shoes can usually be improved upon. However, I'm not sure how that plays into pronation/supination if at all.

oneasternparkway · September 2006

A couple of things here:

1) Beware podiatrists who automatically prescribe orthotics. Some people can absolutely get away with a shoe designed for their specific problem (i.e., over-pronation or supination).

2) If you have orthotics, it's probably best to purchase "neutral" shoes; that is, shoes with no stabilizing material or device on the medial (instep) of the arch/heel. Orthotics are often simply custom-made versions of what stability shoes already contain. Using a stability or motion-control shoe along with an orthotic may prove to be either redundant or even detrimental.

3) Pronation (a gradual inward roll of the footstrike from outside heel to instep) is natural for most people and is a good thing in that it is a natural shock absorption motion. Over-pronation (an exaggerated pronation movement) is not a good thing and may necessitate an orthotic or motion control/stability shoe.

4) Consciously trying to alter your stride (quijibo) is a very bad thing. It's almost impossible to immediately, forcibly change one aspect of your running form without showing some sign of compensation in another aspect of your form. See if the shoe that the folks at Jackrabbit recommended works on its own. A gradual change in your footstrike is far more desireable than an instant, conscious, possibly injurious change.

5) For future reference, if you find that the Brooks shoe works and you want to purchase another pair, make sure you purchase the same model and not simply any Brooks shoe, as Brooks makes shoes for all types of footstrikes, and getting the wrong shoe could exacerabate your problem.

kosherdave · September 2006

OnEasternParkway wrote: A couple of things here:

1) Beware podiatrists who automatically prescribe orthotics.

+1, and my POD confirmed that too. She told me not to get "orthotics" but just get get the OTC type (much cheaper!) and see if those did anything first.

carnivore · September 2006

OnEasternParkway wrote: 5) For future reference, if you find that the Brooks shoe works and you want to purchase another pair, make sure you purchase the same model and not simply any Brooks shoe, as Brooks makes shoes for all types of footstrikes, and getting the wrong shoe could exacerabate your problem.

I would add that if you find a shoe that really works for you, you should just buy a bunch of pairs of them before they stop making that model.

anonymous · September 2006

Subject: supination

Extreme supination and pronation can be resolved with a few simple exercises. Many podiatrists suggest products instead of intelligent exercise programs because the quick fix will keep you coming back to the doctor. Send me an email @ [email protected] . I'll send you back a short exercise program for your problem. No strings, just thought I could be of some help.

raw · September 2006

As a runner obsessed with foot care, I use Spenco inserts in all of my shoes -- available on www.theinsoleman.com -- and visit a podiatrist frequently.

Everyone's feet are different, so it's best to speak with a podiatrist who understands your specific needs before spening a dime on any inserts that could potentially harm your feet.

raw · September 2006

Subject: Re: supination

ccolhandluke wrote: Extreme supination and pronation can be resolved with a few simple exercises. Many podiatrists suggest products instead of intelligent exercise programs because the quick fix will keep you coming back to the doctor. Send me an email @ [email protected] . I'll send you back a short exercise program for your problem. No strings, just thought I could be of some help.

Regular foot and leg exercises are critical, but you may need inserts in your shoes as well.

anonymous · September 2006

Subject: supination

True. I'm just saying that when there is a problem in your body you have to deal with it from the inside out.

quijibo · September 2006

thanks everyone for your great replies!!

i've stuck it out with the Brooks. and my regular running stride
with no support inserts whatsoever
and i've been able to jog these past 5 days. 4 miles each day
and the pain in my inner foot has lessened
not completely gone but definitely on its way out

which makes me think that my previous shoe. Asics
in which i had added a gel arch support insert from duane reade
were partly to blame for my foot woes
it even hurt to walk in the damn things

i'm gonna keep running in just my brooks and see how it goes
very positive so far though

oneasternparkway · September 2006

quijibo wrote: which makes me think that my previous shoe. Asics
in which i had added a gel arch support insert from duane reade
were partly to blame for my foot woes
it even hurt to walk in the damn things

Without seeing your footstrike I'm only guessing here, but it's possible that if your problem is supination, the worst thing you could do is add medial (instep) structure in the form of arch supports, which are likely to force your footstrike further out, increasing the supination.

Which Brooks model and which Asics model were you using?

quijibo · September 2006

OnEasternParkway wrote: Without seeing your footstrike I'm only guessing here, but it's possible that if your problem is supination, the worst thing you could do is add medial (instep) structure in the form of arch supports, which are likely to force your footstrike further out, increasing the supination.

Which Brooks model and which Asics model were you using?

the Brooks is the Glycerin 4.

not sure about the Asics, will have to check when i get home, but the Asics had a pretty heavy arch support

quijibo · September 2006

OnEasternParkway wrote: Which Brooks model and which Asics model were you using?

the Asics are the GT-2110 shoe

Supination

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