Supination Puns

The running store nearby couldn’t figure out what shoe would work best, and I’m stumped too.

I have high arches and I supinate. This hasn’t been a problem until Covid, which is probably a function of running more and getting older.

For years I ran on ASICS Nimbus for daily runs and Kayanos for distance. Most of my running is on a crushed gravel trail and the rest on a treadmill. An average week is 35-40 miles.

On my last 2 pairs of Nimbus I noticed a few things. First, the outsides were wearing down much more quickly than in the past. At about 200 miles the rubber was worn down and my knees would validate the shoe was toast.

I switched to the Hoka Bondi 7 and traded one set of issues for another. They lasted longer, but within 50 miles of usage I’d developed plantar fasciitis in one foot and micro fractures in the shin on my other leg.

Since I wasn’t sure if it was a Hoka, ASICS or stride mechanics, I took a long break from running along with lots of PT to recover.

I purchased Glycerins and after 2 weeks they were wearing down on the outsole and I was blistering like a mofo.

I took the Hokas, the glycerins and a pair of the Nimbus to the shoe store. They told me what I already knew. I supinate heavily, I have extremely high arches and I land on the outsole and don’t roll much inward. They recommended I spend more time stretching my calves which I had been during my long downtime.

I loved ASICS but am gun shy about another injury. The Hokas left me confused about why they’re beloved, it felt like running on bricks with several down pillows. The glycerins were not as enjoyable as I’d hoped and definitely aren’t durable for my stride.

I have an appt with a podiatrist in late Jan to explore custom inserts but not sure if that’s a magic bullet either.

Any suggestions are welcome.

I have a supination problem with my left foot and all my shoes have worn down on the left side of my left shoe. This has caused me injury in my left knee before and want to find the right shoes to prevent this.

I am looking for a racing shoe that will not wear down straight away on that left side. At the moment I have the vaporfly next % 2 and have run two races (marathon and half marathon) in them and am already seeing some wear on that left side. I am considering returning these and purchasing ASICS metaspeed sky as they seem to have more support and will last me longer. Are there any fast racing shoes specific for supination or will I have to just save these for racing to not wear through them quickly?

Also I am looking for shoes to use in my faster workouts throughout my training that will hold up with my supination. I have been recommended nike zoom fly 4 by a running store but am unconvinced after watching a few reviews. Is there a good shoe fit for more tempo style workouts that are built for supinators?

I'm a few months back into working out. I'm following a program that has a few exercises that require my wrists to be supinated with my hand being parallel to the floor. Example However, when I have dumbbells in each hand, I can't supinate my wrists completely to perform the lift. My wrists form a V with my palms facing each other a bit and it's really impacting my ability to do some of these exercises.

Are there some stretches I can do to help increase my wrist/hand supination flexibility? or does this lack of mobility point to some larger problem?

Hi

I’m currently running twice a week, 3 or 4 miles per run. I recently changed running shoes (I hadn’t changed shoes for 3 years) from some cheap New Balance to Nike Pegasus 38s. They fit really well but after a mile or so the outside of my left foot starts to hurt which I’m pretty sure is due to under-pronation.

Can anyone offer any guidance please? Would insoles work or do I need to look at buying some different shoes? Either way any recommendations would be massively appreciated.

I’ve been playing a little over a year, nearly every day. I get my fieldwork in. I was seeing steady increases to 300’, then 350’ with an absolute max of 353’ (3x times). Then I’ve actually started regressing with average distance in normal rounds being 280’ to 299’.

This might be a little wordy, but I’m going to describe what happened to me and what I figured out from start to finish. Last winter I learned to anhyzer flex overstable discs to squeak a little turn out of them. I figure that any disc that turns a little bit before fading is getting a more fuller, longer flight with more distance; usually. So I wanted it and looked to exploring using turn more. Flex shots and turnovers kind fit the bill in terms of output at the time, but were rough on the shoulder for me when powering turnovers which I was more strong-arming. So I started working on getting more turn when throwing flat.

However, nearly all my discs sucked for getting turn out of when thrown flat. Any discs with turn in the flight numbers either still acted stable/overstable or were super-flippy baseline plastics and difficult to control without getting accidental cut rollers or accidental turnover throws. I started buying used, pre-beat in, star or champion plastic discs in molds that turn so that turn for me out of the box would be more possible. But still those discs weren't turning enough, so I started relying on hyzer flipping flippy AF DX plastic. Normally for me DX would be too flippy when thrown flat, but hyzer flpping it would control it more. Depending on the hyzer release angle, I could often get it to: flip up from hyzer to flat and ride flat a bit, turn right, then stable out again and fade.

I realized that was all waaay to complicated just to throw a disc with some turn. I could see how nose up angle was affecting the flight, stalling it out slightly, and really preventing the highspeed turn from appearing most times unless I was doing aforementioned things to manufacture turn again like over-torqueing the discs or throwing flippy AF discs.

I tried everything I could find. I can’t tell you how many times I looked at grip. Yah I poured water from a pitcher. Yah, I would set the bottom two fingers on the grip first. Yah I’d try and keep my wrist down at the release point. None of that had much effect. I tried reaching back higher/lower/mid and all combinations of pulling through higher/mid/low. One thing that helped slightly was making sure I f

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

I came across my old UA Hovr Sonics and I've tried them on but im noticing that they are causing my feet to supinate.

Is this a common issue with the hovr sonic? Is the supination a problem that i should be weary of if i go running in these shoes?

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’ve been suffering from supination since I learned how to walk. I walk kinda funny because of it and would love to fix it. Has anyone here stopped pronating, how did you do it?

I keep seeing that it is generally a 'jack of all trades' kind of shoe. Not sure to what extent that is true. I'm struggling a lot trying to find a new pair of running shoes. I'm not entirelly sure if I supinate or overpronate; I thought it was the latter until another redditor said otherwise. I think my feet are fairly flat, and my shoes normally wear out on the outside of the heel. I think that is supination? What do you guys recommend for that?

Something to clarify please, tried googling for some time but it still confuses me. The picture shows my left foot when the frames are dead centre, the issue is that my boot keeps rolling on the outer edge and the ankle is pushing in the direction of the red arrow.

Was under the impression all this while that I’m pronating, and hence should shift the frame towards the big toe, in the direction opposite to the red arrow, does that make sense or it’s wrong?

Also should I shift the frame only from the front or the back as well?

https://preview.redd.it/qth6i484dka71.jpg?width=1575&format=pjpg&auto=webp&s=354642c2b6eaa313b5298fab5a39e4d9571da254

I bought new boots (Technica Mach1 110 HV) and I am more attentive to how I ski lately. I noticed that my right ski is always on its inside Edge when going straight and it is pointing slightly inward. I think is also why everyone is faster than me on flat. I lose my momentum very quickly.

I also had difficulty finding a cycling shoe that fit this foot and the heel on my shoe wear way faster on the outside.

Do some of you have this problem? I have Sidas insole and they were a game change for power transfer.

What have you done to solve the issue? I am going to the boot fitter tomorrow. I still have the free boot for that was included with my new boot. I wanted to wear them 5-6 times before going. I read that slanted heel wedge could help.

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

hey y'all, as the title says.

Anyone who suffered from supination in their foot/ ankle find a shoe that helped significantly? Thanks in advance.

Hello, I am carl. I have supinated feet and thinking to Buy brooks shoe which is suitable for supinators. Which Brooks shoe should I buy? Any recommendations?
I have done the research and found out these shoes, should I go for any one of them?

https://shoesuggestions.com/best-brooks-shoes-for-supination/

I am a bit bow legged.

When I walk, the outer side of my feet takes most of the weight, which suggests supination.

At the same time, though, my ankles lean inward which suggest pronation.

So, what kind of shoes should I look for? Ones made for pronation or supination?

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!

So I’ve always had a problem with the way I land. I supinate (A LOT too I think). It’s just the way my body has learned to run and I’ve been relatively injury free for 4 years of running since.

But one downside is that I blow through shoes like it’s nothing. It’s horrible almost 2 months and the shoe is done on the side. (granted I’m running 40-55 miles a week)

I had a pair of the New Balance Fresh Foam Beacons recently I loved them. They fit my foot so perfectly and felt just so right since they just left my foot strike normally but it broke out in a month since it was such a light shoe.

I thought I would switch shoes and try the HOKA Clifton Edges since they look like a nice beefy shoe that could last. Oh boy this shoe has not been kind to me. My feet ache after some runs but not others. 2 weeks after I began running them I have this strange full tenderness/pain around my knee cap and I can’t do any track workouts or fast speed workouts without blistering my foot.

Now I know these shoes sound awful and you’re telling me to return them now but one thing I have noticed is that my stride is more normal. I don’t supinate as much since the shoe is so corrective but man my body is not liking it. It’s been 3-4 weeks now and the same things are happening so I’m wondering what I should do?

Should I give them some more time before looking for another pair or just return them ASAP and go back to a lighter shoe even if it’ll break out faster.

What shoe or sandal do you wear in the house?

What can you recommend for the pain? (tablets, gel socks/pads, Voltaren, gp or specialist, etc)?

Anything that can help me cope with this please.

I’m looking for some good sneakers to start exercising in. I’ll mostly be using an elliptical and doing some light running. Here’s the problems I have

1. I’m very overweight
2. I have very wide feet, usually 4E or more
3. my heel slips a lot in most shoes
4. I have pretty pronounced supination, so I need more support on the outside of the shoe.

Are there any running shoes that would work for me? I found a pair of ASICS gel kayano 26 in 4E that fit me well, but my heel slipped pretty badly.

DOI: 10.1519/R-15024.1

https://pubmed.ncbi.nlm.nih.gov/16095407/

Looking for a slip on shoe that is casual, yet looks OK in an office environment.

The challenge is I have a wide foot. I'm also big and heavy, so I put a lot of pressure on the sole. I also have a problem with supination, where I rotate my foot so there is more pressure on the outside of the sole. Usually, after a few months, I start to feel like I'm walking on a sideways wedge, falling off the side of my shoes. I'm trying to find a shoe that will hold up a bit longer than that.

Best shoe I ever had was the Merrell Jungle Moc Work Shoe Wide Width (Product Number J15801W), which seems to have been discontinued. It wasn't quite as wide as I'd like, but the support on the outside held up for a change. I have tried what seems to be the replacement, the Jungle Moc Leather SR Work Shoe Wide Width (Product Number J099321W), but the outside of the sole has already started to collapse after much less wear.

Location: Ohio, USA. Budget: Up to $300

Ugh, I really hate my body sometimes 😭

I'm getting back into running after a bit of a hiatus, and I think the shoes I'm wearing are causing some issues. I've always rolled my feet outward when I walk/run and the outer soles of my shoes always wear down way before the inner sole. I've also been having pretty bad pain on the upper/outer part of my foot during and after a run, sometimes lasting for a few days. What shoes would you recommend to counter my supination and get rid of the foot pain? I'm really eager to get back into running some longer distances and would really appreciate some advice!

My questions are about the pronation to supination and supination to pronation dumbell exercises from overcoming TP. What is the difference between the two? The only one I can spot is the point at which you start the rep. You start the former in wrist pronation, rotate to supination and back to pronation. The latter you start in supination, rotate to pronation and back to supination.

To me that looks like exactly the same movement, which targets exactly the same muscles in the exact same way. Is there any difference that I am overlooking? Why is one recommended for golfers and the other for tennis elbow? If I do one should I also do the other to maintain structural balance (as hinted at in the book)?

Also in the book these rotational exercises are shown grabbing a regular dumbell the traditional way in the middle. Online I commonly see people loading up only side of the dumbbell and grabbing it by the unloaded end to do the exercise. Is there any relevant difference between these two options? Which is recommended?

Thanks in advance for your help guys.

I’m personally a neutral runner, but after observing runners who significantly overpronate or supinate it got me thinking because these two correlate to uneven wear patterns on running shoes. What are some underlaying factors on why this happens?

Are there any specific biomechanics or muscles to target/focus on to help with these two? I have noticed people who used to overpronate a lot gradually move into a more neutral gait and shift from stability to neutral shoes.

My husband has excessive foot supination--his feet naturally flare out. When he rides the bike longer than 20 minutes, he feels intense pain in his ankles and the top of his feet. His feet want to flare out, but the bike pedals force his feet forward. Are there any insoles (or even wedges for his cleats) that will help ease the pressure on his ankles?