When ankles consistently roll outward, it is called
supination or underpronation. This condition causes weight to shift to the outer edge of the foot during walking or running, leading to potential pain and injuries in the feet, ankles, knees, and back.
Supination is often a result of inherited traits, but other factors can contribute:
High Arches: Individuals with naturally high, rigid arches tend to supinate because the foot is less flexible and less able to absorb shock.
Muscle Imbalances: Weakness in the muscles that control the inward roll of the foot (pronator muscles) or stiffness in the outward-rolling muscles (supinator muscles) can lead to excessive supination.
Tight Muscles: Tight calf muscles and Achilles tendons can restrict proper ankle motion, forcing the foot to roll outward.
Improper Footwear: Wearing unsupportive, rigid, or worn-out shoes can worsen supination by failing to provide the necessary stability and cushioning.
Previous Injuries: Past ankle sprains can weaken ligaments and muscles, leading to chronic ankle instability and a tendency for the ankle to roll.
Gait Issues: A person's natural walking pattern (gait style) or body misalignment can contribute to the problem.
Common Problems Associated with Supination
Excessive supination can increase the risk of various issues because the body cannot properly absorb the impact of each step. These include:
Frequent ankle sprains or chronic ankle instability.
Plantar fasciitis (heel pain/inflammation of the sole).
Stress fractures in the foot or lower leg bones.
Pain in the knees, hips, and lower back due to improper alignment.
Calluses or bunions on the outer side of the foot.
Uneven wear on the outer edges of shoe soles.
To manage and correct supination, a combination of approaches is often recommended:
Supportive Footwear: Choose shoes that are well-cushioned and flexible, with a firm midsole and good arch support to help distribute pressure evenly.
Orthotics: Over-the-counter or custom-made orthotic inserts can provide targeted support to keep the foot in a more neutral alignment and ensure proper weight distribution.
Strengthening and Stretching Exercises: Physical therapy can help strengthen the muscles in your feet, ankles, and lower legs, and improve flexibility in tight areas like the calves and Achilles tendons.
Gait Analysis: A podiatrist or physical therapist can perform a gait analysis to accurately diagnose the extent of the issue and recommend a personalized treatment plan.
If you experience persistent pain or frequent injuries, it is important to consult a healthcare professional, such as a podiatrist or orthopedic specialist, for a proper diagnosis and treatment plan.
This is for informational purposes only. For medical advice or diagnosis, consult a professional. AI responses may include mistakes. Learn more
