I'm a relatively new runner who's worked myself up to doing about 2-3 miles every other day and looking for some advice on shoes to healthily carry me forward in my running journey.

I have pretty flat feet, the wet paper test puts my arch some where in-between what's considered neutral and flat, leaning towards the flat direction. My arches are probably considered flexible. I also walk a bit duck footed. Even though when I'm just standing still I definitely feel I'm resting on the inside of my foot, looking at the wear pattern on every pair of shoes I own, and just looking at and feeling how my feet move when I run, I actually supinate rather than pronate while walking and running. All my shoes show a heavier wear on the upper outside edge into the balls of my feet (I seem to wear holes at the balls fastest of all) and the lower outside heal areas.

I'm currently running in a pair of Nike Epic React Flyknit 2's that I got on sale when I decided to start running, and while my right foot seems alright, I have noticed a slight ache in my left foot in what might be the posterior tibial or inferior extensor area after runs.

So given my seemingly contradictory foot behavior and slight aches, what shoes would be recommended? I plan on going to a local run shop and get assessed, but I thought I'd get some insight and advice ahead of time.

Would a "stability" shoe like the Brooks Adrenaline GTS been a good idea? Or maybe a Hoka Arahi? Or something more old school like a NB 860? Or would something non-stability be better?

Thanks in advance for the help!

*edit - additional info, I've been wearing Vans Old Skool's as my daily out and about shoe for years upon years and they've always felt good. Also, I'm a nurse and the shoes I've worn at work for the last few years, and love, are Nike Metcon Free 1 and 2's that leave my feet feeling fine being on my feet and briskly moving about the whole hospital all day. In fact, when I first started running using the C25k program, I spent the first month and a half running in my Metcon Free's and my feet never hurt, but did feel a bit worn out from what felt I thought was a lack of cushioning to ease my feet. I didn't feel that left instep ache until I got the Epic React Flyknit 2's.

Hey, I'm working on the first bow crossing passage in the Chaconne and I'm wondering: is the correct technique to pronate and supinate during the crossings, or just keep the bow level?

It seems like pronating and supinating is right because it helps deal with the elevated D string of the very first notes (you're holding A and G strings down), but I think the sound might be smoother and more beautiful if I weren't doing it. But, I don't know.

Is pronating and supinating during bow crossings generally considered correct? Or no?

Due to excessive ankle injuries during years of basketball and contact sports, my ankles are trash and supinate or underpronate (which really isn't a word, but for shoe techs that often only deal with overpronation, it's a handy term to get them to understand).

Shoes tend to be structured with heel cups, or structural elements along the outside of the heel. Unfortunately, that structure does nothing to prevent my ankles/feet from rolling under. I wear k-tape, but it would be great to see a shoe that provides for those few of us with this issue.

Any recommendations?

Shoes in current rotation:

• Asics Gliderides (ugh, I hate these shoes, but have enough forced milage on them that I'm almost done with them)
• Clifton 6 (these are now out of rotation as the midsole died at about 200/250 miles)
• Brooks Glycerin 18s (good shoe, unstructured, so doesn't do anything for the ankles)
• Old Bondi 4s (these are well past what would be deemed a reasonable retirement mileage, but I still wear them sometimes, as they're just so good)

For those of you that either pronate supinate do any of you use custom orthotics or shims?

Hey everybody,

I wanted to post these pictures for 2 reasons.

1) I'm wondering if my wear pattern is showing that I am not heel-striking enough on my left foot when compared to my right. What does it look like to you? When I first started running seriously I convinced myself I was a supinator, but from what I can see I don't appear to have that problem.

2) I've never actually stuck with a shoe beyond 250 miles. How much life would you say is left on these pairs? I'm 5' 9" 165lbs. Is 500 miles within the realm of possibility?

Nike Pegasus 36 - 200 miles

Adidas Forever Floatride Energy V1 - 200 miles

I can't lift smashes to my backhand side well. My lift feels weak. It may be my technique's problem. Should I pronate or supinate my forearm?

After seeing people who have gotten bicep tears from sup planche, I fear of locking out my arms when attempting them.

As of now, I can full planche on the parallel bars and straddle on floor, and wanted to try to advance to supinate.

But with the warning of people such as mindful mover, it sounds like to me that it’s stupidly easy to injure yourself. If that is not the case however, is there a way I can prepare myself to reduce it so there is such a slim chance of it happening?

I am taking the progression very slowly to adapt my bicep tendons and muscle, and always keeping myself warm for the exercises

I am 17 and 65 kg :)

So for whatever reason, I cant put my left hand in a supinated position. It seems to be genetic as a few of my family members have this problem too.

I was wondering how much will I be limited in my calisthenics journey because of it?I already can't do underhand pull ups. I think I've also heard that the supinated grip is best for biceps, so does that mean I don't get to optimally train my biceps either?

Have any of you ever met anyone with this limited range of motion? It sucks. I can't hold a right-handed violin or guitar either, and I've never held a sniper rifle, but I imagine I probably can't use long firearms like that either with this.

Thanks for any advice.

Why YSK:
I'll save the personal anecdote, but essentially, inappropriate pronation or supination can be a symptom of a wider biomechanical issue which can have a dramatic effect how you run and walk, and can also be the cause of some short term knee, ankle and hip pain as well as put you at bigger risk of injuries if you have an underlying condition that affects your gait.

Pronation and supination by itself isn't necessarily bad and you may not have any issues, if you pronate or supinate, this is your natural running/walking gait and sometimes correcting it can do more harm than good.

Sometimes, in the case of underlying biomechanical issues, you may experience pain, balance issues, or discomfort when running, walking or, as one commenter has pointed out, ice skating, in this case, it may be good to check your pronation and correct it.

If you overpronate, your foot rolls inward when it makes contact with the ground

If you supinate, your foot rolls outward when it makes contact with the ground

It's important to know whether your foot is neutral, pronates or supinates, and get the appropriate shoe or orthotic to support your feet in the short term, and do strength training to better strengthen your limb.

The simplest way to check is to look at some old shoes.
Look at the soles, if there is more wear where the ball of your foot is, then you pronate, if there is more wear on the outer area of the foot, then you supinate, if the wear is not on any side and firmly centred, you're neutral.

Other ways you can check are to go to a sports store, preferably one that specialises in running, they will be able to do a check, usually for free, and offer some recommendations.

GP's (at least in my experience in the UK) will not usually focus on pronation or supination when you go to them complaining of unexplained pain in your legs when you exercise, and physiotherapists may only offer generic exercises to strengthen the affected limb and not tackle the issue itself. So if you're struggling with some unexplained pain in your ankles, knees, hips or even lower back and you're at a loss, check your pronation, it's an off-chance check, but it could help you out.

Pronation and supination doesn't just affect running, though it is more important in that sport because of the amount of stress you're putting on your ankles with every step.

as a word of note - I personally highly recommend specially built shoes to support your natural gait wh

If your elbows are at your sides and you're not using your shoulders, just forarms.

So I'm trying to get into running and it's proving to be a lot more difficult than I had originally imagined.

I looked into running styles and found that I think my feet under-pronate / supinate? From my reading it seems that I should be looking for a cushioning shoe? (Nike Frees?)

How do you tell what kind of running style you have?

I've only been barefoot running for a year and a half and it is 50/50 trail/road. For the past year of it, I've been using merrell trail gloves. I like them quite a bit (started in VFFs, but never felt comfortable in them), but I have gone through 2 pair already. Since I tend to supinate (land more on the outside of my foot), I keep wearing holes in the outside rubber/mesh. Does anyone else have this problem, and if so, have a suggestion for a different shoe that may have better coverage in that area? thanks!

Origins: What is Juneteenth

Juneteenth is a portmanteau of the word June and nineteenth, but you may be forgiven for thinking the suffix referred to either 13th,14th,15th,16th,17th, or 18th.

It was first celebrated by slaves in Galveston, Texas who were emancipated on June 19, 1865. But major cities in Texas such as Houston and Austin did not abolish slavery until later dates, on June 20 and June 23 respectively. Why the etymology of the celebration decided to honor the slaves of Galveston, Texas foremost, perhaps they were the slaves most happy to be emancipated.

However, slavery still persisted months later in Union slave states, such as Delaware, a fact which Joe Biden bragged about in 2006 in an apparent appeal to southerners in his second failed presidential campaign.

It is worth dispelling a few common myths about Juneteenth. It is not the oldest celebration of emancipation, and former slaves from Texas did not introduce Juneteenth across the South.

According to the Washington Post, “emancipation celebrations marked the days each state was freed, not the Texas holiday”. During the time between the first two world wars, most African-Americans celebrated the 4th of July instead of Juneteenth, but this changed due to a revival in the 1960s coinciding with the Civil Rights Movement.

Arguably, Donald Trump and Saint George Floyd made Juneteenth very famous. Had Obama scheduled a rally about voter suppression on June 19, 2020, he would have been praised, but a proposed Trump rally on Juneteenth was apparently white supremacy! Many white Americans had not heard of Juneteenth. Trump promised to make Juneteenth a national holiday if reelected. In light of recent events, he should have ignored Jared and focused more on the Rust Belt.

While all Christians celebrate Christmas and all sane Americans celebrate July the 4th, not all African-Americans celebrate Juneteenth. Gayle King, an African-American BFF with Oprah Winfrey, said recently “I have known about Juneteenth for years and occasionally gone to celebrations, but honestly, I cannot tell you I have consciously celebrated it every single year”. So clearly while Juneteenth holds cultural significance, it’s not important enough to be a national holiday.

Juneteenth has historically been a celebration very particular to Texas and the city of Galveston. Texas was the first state to declare Juneteenth a state holiday. Opal Lee, the social activist “grandmother of Juneteenth” who Joe Biden kneeled unto

As title, I Can't turn my wrist/palm upwards completely and have started weight training, this makes some exercises very sore on my wrists. Any good stretches I could do?

At the moment I am trying this: https://www.youtube.com/watch?v=fc5_3JwTIJQ

Just getting into lifting (and fitness in general) and following the recommended weightlifting exercises on FitBod. It always recommends Superman (with/out scaption), crunches/sit-ups, planks, dead bugs, flutter kicks etc. at the end of my workout. Unfortunately on the android version, you can't exclude exercises yet so I have to do my best to replace them manually with exercises that target the same muscle groups (lower back -> cable pull through or rack pulls [kind of, on cable machine] , abs -> medicine ball twist or cable wood chop).

My question is: Is there a reason to do isometric or floor exercises anyway? Is it possible to make effective substitutions where I'm always standing/sitting upright?

Thank you!

I'm putting together a workout routine that includes performing the actual functions of the muscle in isolation (as much as feasible) using resistance bands. From what I understand one of the functions of the biceps brachii is to supinate the forearm. Some people like to supinate as they curl dumbbells, but what if you strictly were to supinate the forearm independent of flexing the elbow? Would this add in the development of the biceps in a way that curling alone doesn't?

Edit: Wow, I’m surprised this got any upvotes, lol. I have a rudimentary understanding from training for years, but now that I have some spare time I’m doing a deep dive to better understand things and ask questions when I can. I thought I’d get blasted hard for such a question, but that hasn’t been the case at all. I’m glad I came here!

Hi,

I've been getting through various pairs of hoka's at an alarming rate (cliftons/rincons) by blowing out the outside of the shoe.

I've also had a few niggles recently in terms of hamstring strain/quad pain and knee pain.

I was debating if this was interlinked with supination and if so should i be focussing on correcting the underlying "problem" e.g. tight muscle/inflexiblity? If so what are the main causes of supination?

Or is this simply a case of investing in a pair of different shoes? The new shoes seems too easy! Would a more minimalist shoe potentially help or am i after more support?

I'm on the heavier side for a runner (former powerlifter, weigh 210lb, 18 min 5km if that's at all relevant to this assessment)

Thank you

Just got my first set of rollerblades in about 25 years, loved it as a kid. Got some Roces big zyx and from putting them on and standing up the first time I'm getting a ton of supination in both feet, it's super uncomfortable. I skated about 5 mins in my driveway and that was all my ankles could take.

I'm wishing I could adjust the frames outward but that's not something I'm able to do on these skates.

Is this just an issue of needing to rebuild strength in my ankles or are these skates just not right for me? I wear size 16(US) so options are pretty limited for me.

I was taking a nap earlier and woke up abruptly and felt like I was choking. I got up, ripped my mask off and hyperventilated.

I have GERD and anxiety, so I’m not sure if it’s just one of those two causing me to wake up. This was like right after I fell asleep, so maybe a hypnic jerk, but I was wondering if any of you have ever experienced that during the early days of cpap usage?

My machine didn’t register it as an apnea, but my throat was super dry the rest of the nap. I woke up heart pounding, so I was certain I had an apnea and I fell asleep before my machine was able to ramp up to the correct pressure.

I’m gonna turn the ramp feature down today because I fall asleep within 5 minutes and the pressure doesn’t bother me anymore.

In modern western cultures, babies spend a significant amount of time lying supine. They sleep in a crib or bassinet and spend their waking hours in bouncy chairs, swings, car seats, and strollers.

Babies who are frequently held or “worn” are constantly engaging their core and neck muscles to hold their head up and look around.

I thought of this question because my doctor was encouraging tummy time for my son, but he is constantly held or in a carrier. With my first son, we rarely did tummy time (he was held/worn constantly too) and he still met all his gross motor milestones. So it made me wonder if having specific tummy time is only needed due to babies lying supine so much. Has this been studied at all? Do cultures that hold/wear their babies also consider tummy time to be necessary for their strength development?