10:40 beginning of exercises 11:10 distribute weight evenly throughout foot like a tripod, keep knees straight, only move foot. 18:30 you have to commit at least 3 months to see good changes, and longer than that to get it into your normal movement patterns. 16:00 Doesn't reccommend you doing all these exercises. master one first. 16:35 do you have weak glutes that causes knee to lean inwards when standing on one feet?
It's extremely rare I leave comments; Just wanted to say that I'm halfway through this video and I'm in awe with this video and how thoroughly and naturally Maryke explains things, gives me a therapeutic feeling! So big Kudos to Maryke and keep up the great work! - Liked and subscribed!
Same, I dint know till today I had this. I am checking in my mind always how did i hurt my ankle and started learning about my foot by observing, like how i am landing my foot when standing walking and running.. finally rchd here and understanding its supination of my foot.. thank you so much
19:40 hello. As a lifelong supinator, and pretty active, I want to say thank you for opening upthe conversation honestly. Usually it's over pronators or nothing ! Thank you.
it had never occurred to me to try this. This makes total sense. I'm sitting here with suppinated feet trying these exercises. Barely 5 minutes in, I'm exhausted.
This was an excellent explanation of a problem that gets far less attention than over pronation. This is also the first time I’ve heard about the width of the gait contributing to supination, which I had not thought of previously with my own condition, but now it explains a lot! This is something I need to work on! Thank you for making this video.
I have very bad plantar faciitis and just found this video. I will see a podiatrist in a few days, but all your information has greatly helped me. I think you're awesome! THANK YOU!!!
Thank you!! I had been wearing my shoes too long for my daily walks. I ended up with severe foot pain. I ended up wearing an air boot to heel up. I bought some shoes my Podiatrist recommended . Just starting to walk again after 2 months of not walking. I really appreciate you!
Awesome! I’m a high level runner and I noticed that my left foot supinates, causing crazy calf tightness, foot pain, shin splints, achilles pain, etc. Very helpful video for pre-season. 👍👍
I've been trying to figure out why I have knee pain on the outside of my knee for a while - thought it was IT band tightness. Still working on that, but I have a strong feeling it could be this - being slightly supinated on my right side after years of putting more weight on that side following a meniscus injury in my left knee. Thanks - physios in the real world hadn't noticed at all!
As a ski racer with supination, I added a plastic shim under my right binding. My race finishes instantly moved way up and I made post season that year. I was always getting behind on right turns, but after adding the shim I was able to set up a much better line throughout the more technical course sections without dumping my speed. I've tried to replicate it in my shoes with strips of tape, but it never felt quite right.
You can get orthotics with wedges you can stick to the bottom - Vasyli is a brand I've used in the past but I think you have to order through a rep because I don't see the wedges sold individually on their website: www.vasylimedical.com/products/custom
I couldn't make a parallel turn because of my supination, but was lucky enough to have my boots fitted by an amazing guy in Austria. Could not believe what he did, including shaving off the bottom of the boot so I could actually activate my ski. Amazing when you find people who get it!
Brilliant! I've been looking endlessly for help understanding how to determine the possible cause of injuries from supination aand corrections and you nailed it. Very frustrating how much poor, incomplete or just plain wrong information is out there. Thank you!!!
This is great! Thanks so much. I have quite a lot of supination, probably complicated by very high arches and slightly hyperextended and knocked knees. Sigh. But these exercises will really help me strengthen things. 😊
I feel your pain. I have all of what you describe. I catch myself frequently standing on the outsides of my foot, with my ankles basically looking broken! It’s so frustrating because I do it without even noticing!
This happened to me after a total mid-foot fusion and Lapidus. It was more painful than the arthritic joints were, but fixing the problem was so much less stressful!
Thank you. Now i am sure that my problems are weak glutes, collapsing knees beacause running in line and weak instep bone muscles. Amazing excercises too ! Especially the joga parth was challanging.
Great video easy to follow well presented. I suffer from flat feet but I think it’s more suffering from supernation as everything you described with the way the feet naturally reacts points to supernation also all my trainers wear very hard on the right side of my heel, the left one too but more so the right. I followed some of those exercise tips which hopefully in time will help. 👍🏻
I wear cloth runners. Big mistake. I have burning calluses on the outer part of my foot, and my 5th toes burn like someone is holding a flame to them. I believe I used to walk more flat footed, but it instead, use to burn in the middle of my foot instead. I take ibuprofen everyday, just to be able to function. I asked a foot surgeon once about why my whole foot hurts everyday, even the bones on top, feel unbearable sometimes. She was flip about it. As though it was what it was. No! It can’t be! My husband spends 10 hours a day on his feet and his feet never hurt. I always believed there must be a fix for it! THANK YOU!
This was a very helpful video. I don't know if I am lucky to have come across it, but it addresses every aspect of my supination, down to foot pressure points and how the supination affects my muscles. Mainly, I get anterior shin pain from something as simple as sitting crossed legged and definitely more pain when I do high intensity activities like running or jumping type of HIIT activities.
Wow, I thought this really was a great video! Very informative and I was impressed with the clarity of the explanation. Thank you as well for contextualizing all the things you explained, I easily get some sort of anxiety around my body and this helps so much in making me confident about how to go and do something about it.
I've bought very squishy shoes because I'm on my feet all day at work. Additionally, we have anti fatigue mats everywhere that i end up standing on. i think I've always been a supinator, I've always kicked myself when running. but the last few years it's gotten much worse. so thank you for this.
As far as what causes supination, I believe mine originated from disordered sensory processing, where the feeling of my feet on the floor, especially touching dirt or debris, was very dysregulating, and so I would cup my feet to calm myself. As I got older, my toes were doing much of the work the plantar would do, and my toes were more calloused than the ball of my foot. I've been trying to correct the problem on my own for over 15 years now, though worried now if I could've done a better or more efficient job of it.
I might add that my supination is either the root cause or part and parcel of several other postural pathologies that I've been unraveling and trying to correct.
I couldn't even separate my big toe from the other toes to lift it ... not sure if there's any hope with that one for me!... but the one where you go up onto your toes trying to keep a central point and not wobble out or in ... that was very challenging but doable! going to persevere with that - there's obviously a weakness there that can be strengthened - thank you!
I do this because of hyper mobile ankles, high arches, and toe walking...have orthotics that also push me outwards...can't find shows that provide enough support
Thank you for being succinct. Very refreshing to watch a video and not have to sift through all the rubbish that people add in that is unneeded! I liked it and I subscribed!
Great info, I went from running quite frequently to a home office job last 3 years. I feel like I'm landing on outside of my feet now, I'm running with Hoka's which have a ton of padding. I felt like it was due to shoe being too soft as historically I ran with a more ridged shoe. Thanks!
@@MrX-vk1jlI think I have the same. I've been doing my running and walking with Hoka Clifton 8 and developed supination on my right foot. Never had any issues before. But hard to prove it's the shoes that caused it 😞
Thank you!! This was really helpful I’m going to work on these exercises it is really helpful to actually have a demonstration and think about how feet naturally move.
I have walked on the outsides of my feet since I was a kid, I have high arches that are so painful and I believe it’s something that I did automatically to keep weight off my arches. I was always athletic and have had lots of foot injuries and this has ruined so many of my shoes. You can see it in my shoes if you look at them sitting there on the floor it’s bad.
Thank you for your very helpful video. I believe I deal with a genetic problem complicated by literally dozens of injuries (ankle sprains) as a young athlete. Now, to make matters worse, I've been dealing with peripheral neuropathy. I think your exercises could help with both. Thanks again.
I think my pain in outter foot is due to increase in training load too quickly. I ignored it when it started so I could get through my first triathlon. I could see my running shoes wearing out tread on the outer portion at the toe box. How long should I take off to get that tendon/muscle healed?
There is no set time - it depends on how your injury reacts - this video about peroneal tendonitis might be useful: ua-cam.com/video/MroDMgDAgJk/v-deo.html
I have been having some leg pains and sprained ankle. Recently figured out was supinating but not pronating enough. After watching the video I have an idea why.. using a treadmill that is causing a tight wire type gait seems really suspect. Thanks
This is very useful, thanks! I have noticed brand walking shoes have started to wear down very quickly on the outside, so much so that they're worn in around 6 weeks. It's annoying but I have noticed how I have started standing on sitting with my feet bent out so I'm sure these exercises will help. I work as a hypnotherapist and I'm wondering how much that could help with this. If standing on the outside of your feet is something you do subconsciously then maybe that could help change it back to how it should be. I'll let you know how it goes!
It's now a couple of months since I watched this video and it made an incredible difference! I started making a real effort to imagine a steel rod going from my big toe to my heel and made sure to plant my foot squarely on the ground when I walk instead of leaning to the outside. Within just days it stopped being awkward and my shoes stopped wearing down anywhere near as quickly as they had! Thanks very much for the help in this video, it's going to save me money on shoes :0D
Very helpful and validated my suspicion that an old injury to the arch of my left foot has led to a cascade of issues through that whole leg and hip as I've been training for almost a decade as a powerlifter and struggles immensely in the squat because of how I trained my left foot to over supinate (which I am genetically prone to with very high arches to begin with). Do you have any suggestions for when this issue on one side leads to twisting compensations in the squat and hinge movement patterns? I have some ideas of my own (I am a personal trainer) but any additional insights would be terrific. Thanks again for providing such clear, quality information!
I don't really have enough info to come up with useful ideas - it really depends on the movement pattern and what is the main cause for it and that can only be properly understood by looking at you when you move plus doing assessment of joints and muscles.
My left foot has slowly started walking on the outside, and it's causing me pain in my toes and knee. I've developed a little bit of a limp, so I'm hoping these tips will help me❤
Thank you so much for most informative video.I am glad i ended up here. Going to try this from now on.I work at a warehouse and have to wear safety shoes which are always not that comfortable. Also i wear half size up for long shifts as feet could get swollen. Been dealing with arch pain and sharp pain in my heels. Any suggestions on work shoes and what kind of insoles i should to try for foot pain?
There's not much one can do about shoes if you have to wear safety shoes but if you can find some with cushioned soles that would be best. As for insoles - that is very dependent on your foot shape. If you have a flatter foot you usually need a softer typo of ache support that is not too high, otherwise it can irritate it. So best to try a few but it may also be worth going to a podiatrist and getting custom ones made for your feet. Perhaps you can find more use from this video: ua-cam.com/video/JXyFJnIifuY/v-deo.html
I think a painful bunion on my right foot has created supination over time? It now causes my little right toe to hurt. Possibly not helped by shoes that are not wide enough?
Start with getting wider shoes (but with good arch support) - that is often the main culprit. Then, if that is not enough, you might benefit from podiatrist as well.
I don't know if this is mentioned in the video but femoral retroversion is another contributing factor to supination (duck feet). I can't walk or do things with my feet pointing perfectly forward no matter how I tried as it puts strain on my hips.
Thank you for all these information, I don't know what running shoes I can try, could you please us give me some names of running shoes for supination?
You are an excellent teacher! I am not an athlete in the slightest. (This year my goal has been simply to lose weight; at this point I have lost 55 lbs and have 100 pounds still to lose. I have not been moving enough partly because of lockdown.) Anyway, I had to wear corrective shoes as a child and I have a clumsy gait. I am prone to falling and developing tendinopathy of the Achilles and nearby tendons. My question: is it possible for me, age 60 with osteoarthritis in my knees, to retrain my gait and not oversupinate? How? Links appreciated if helpful. Thank you so much.
If you’ve been walking with a specific gait pattern for 60 years, it is very unlikely that you’ll be able to change it now. But it may be a question of rather strengthening your muscles in the positions that they are in rather than changing your gait. Achilles tendinopathy develops when the Achilles isn’t strong enough to do what you want to do - you can strengthen that up without any need to change your gait for instance.
Thank you so much for this video. God bless you. Every morning, I cant put even slight pressure on my right foot. I put distributed pressure on the foot as you suggested. Its excruciating for some seconds. Then a click or crack is there and the pain becomes very less. But even while walking carefully like you suggested, there is a slight cracking of nerve?.. bone?.. Am I doing it right?
It sounds as if you need to get it checked because you need to understand why it is causing you pain. The only way to know what you should be doing is to understand what is causing your symptoms.
Had heel surgery back in September. Went through physical therapy and somehow developed heavy supination in my foot. I really don’t understand how that could’ve happened. Is it from just not using my foot for the months of healing?
What would you recommend for a highly active amputee. I'm amputated at my hip on my left side. Work on concrete all day wearing a prosthetic. Any tips and tricks?
It's been quite a long time since I've last helped anyone with an amputation so I'm afraid my knowledge here is lacking - you will be better off asking a physio who has recent experience in this - they are bound to have good tips and advice.
Thanks for excellent information. I have question about my condition and I'll be more than happy if you reply. I'm sure that I have supination. it's also confirmed by a pediatrist. However my pain and injury that doesn't recover for long time is at the arch of my foot. I don't understand the connection between "supination" and "arch pain". thanks upfront for the reply!
There isn't an immediate connection that springs to mind - the two things may be unconnected. Lot's of people supinate and have not problems from it. The only way to understand what is causing your injury is to do a full assessment. This is also something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
My left foot lifts on the inside when pointed forward. This results is every left shoe blowing out at the pinkie. When running on flat surfaces its a constant exercise to correct. Left foot tends to twist outwards. Frankly I'm considering inside kevlar patches secured with shoo goo to extend the usable life of approach shoes.
We can't advise on specifics like these as it would depend on your specific case. It is best to have it assessed by a physiotherapist who can then prescribe a tailored programme for you.
I’ve been running big distances and soon as I start running my calf hurts then goes through my hips then pain ends up going through my hamstring. I’ve had scans and all clear. It’s really frustrating. Can you offer any tips thanks
Sounds like it is nerve related - I would assess your lower back and neural tension - the slump test is a good one to do for that - I think I demo it in this video ua-cam.com/video/JT2qEqfg3as/v-deo.htmlsi=yUbKSnmesrqUNX1U If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
I had a surgical surgery on my left ankle due to an accident that broke of a piece of the talus bone. I had a bone graph done also with a surgical rod placed in between the two long bones to the bottom heal bone. I now have a fixed fused ankle and now also supination of the foot. What would you recommend helping this supination when walking. Thanks.
In your case a visit to the podiatrist may be the best option as you will likely benefit from special adapted insoles. They will also be able to check if you can correct it with exercise or not.
I have pain outer side of my foot some whenever I walk even smaller distances. This pain developed overtime from heel to side of the foot. Also on the same leg I had ACL reconstruction surgery a year ago. Could that be a reason?
Can your supination be due to weak glutes and tight hamstring? If so, can you explain how that works in body mechanics? Also, what are some exercises for it?
I guess you could make an argument to support that theory but it’s not one of the main causes I’ve seen in the past. Perhaps rather ask the person who mentioned that to you to explain how it would work.
@@SportsInjuryPhysio Are inner thigh weakness and lack of sufficient internal rotation of the hip cause supination? I was injured with a Lateral ankle sprain a few years back and still have pain. Then I realised I am having severe supination. My inner foot is almost not touching the ground at all.
If i Supinate because i have bow legs, should i be wearing a corrective shoe(that could cause problems with my feet seeing the supination is coming from natural mechanics) or just a neutral shoe and just practice being mindful of proper step?
You likely won't be able to change too much with how you walk. I think you'll get better advice if you ask a podiatrist but having a shoe with a bit firmer outer sole may help because it will resist the pressure better. A softer one may collapse too much.
Hi, I have metatarsalgia in both feet, especially on the outside. The podiatrists told me that I have a supine footprint and that is where I exert the most pressure when walking. Do you think these exercises can help me?
I have supination with torn achilles tendon. When I do the toe raises - and try to balance evenly on my toes, I have tightness and pain in my inner ankle. How can I stretch my inner ankle and make it more flexible? Thanks!
I'm over 65 and I have this issue. I developed Peroneal Tendonitis several months ago from walking too much, 2 days in a row which I hadn't been used to. I was also wearing shoes that were kind of old with worn tread on the lateral parts of the soles. I just got some New Balance 928v3. They have a rollbar. Are these a good shoe choice for helping with supination? Thanks, this video had great information.
Can supination cause the tibialis anterior to be strained close to the ankle? I had an injury from running about 4-5 years ago. I had a sprained ankle and intermittent stabbing pain in the center of the bottom of foot along with what seemed to be nerve damage as after the pain would hit my foot for a few seconds it would shoot up through my body. I believe this may have caused me to start supinating more. I’ve had hip pain on the same side (right) for about a year and a half. I now have hip and IT bad pain along with a strained ankle which is in the region of the tibialis anterior. I don’t know if this was strained from 6 months of hip bursitis recovery exercises or if the cause of it is the supination. Thank you for the excellent video!
Supination wouldn’t normally strain the Tib Ant - it can cause the joint surfaces in that area where the Tib Ant tendon crosses to compress and become painful so the pain may actually be coming from that rather. It sounds as if you can do with seeing a sports physio to help you figure it all out and rehab it properly. This is also something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
@@SportsInjuryPhysio My husband has extreme supination. He recently started having extreme knee pain. MRI shows medial meniscus tear. Surgery has been recommended. Could his supination be the cause of his injury?
Hi Claudia, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
@@SportsInjuryPhysio a cortisone injection and a night splint were proposed by my doctor. And i did physiotherapy and bought custom orthotics and unfortunately I’m still in pain for years. Thanks tho
Hi Steve, We see patients from all over the world, including the USA and Canada, via video call, so do consider booking a consultation with one of our physios. You can read more about it here: www.sports-injury-physio.com/post/online-diagnosis
@@marissaaiyana9381 Very gradual introduction to zero drop, wide toe box shoes & "ankle support" & exercises to strengthen the muscles in my feet & stretching solved the problem for me.
I am only having supintaion on my right foot and having heel wear on my shoes do to this. Left foot is fine. My right ankle I injured playing soccer in the 80's and mobility in right ankle is less than left. can I correct just my right foot?
I am a definite supinator, as is my son. I walk withy feet st 10 to 2 . I often wonder whetherits a familial tendency. Also, i have often wondered whether weak adductors out of balance with abductors,( plus weak glutes ?) building up gluteal muscles and core seems very sensible, but what do you think of the ad-ductors ?
To be honest, it might be down to the shape of your femurs (specifically the angle of the neck) and strength training may not have any effect if it is that cause - so perhaps the first step is to have it assessed by a physio who can advise on that.
Thank you. Interestingly, my perfectly functioning hip collapsed from 10%wear to total bone on bone in three months, and had to have THR...where it emerges that I have way too little on the way of acetabulum. Always been active, daily. Guess what ..injured Achilles Heels twenty years ago. Now got a Moretons Neuroma. Maybe there's a connection with all this ?!
Thank you. I have a little difference, my right foot is perfectly moving and left one supinating a little bit more than a tight one, i can see it on my running shoes, it causes me little discomfort and sometimes pain in my left biceps femoris and sometimes glutes medius due to overcompensating oversupination. What would you recommend in this case? Start from the foot and go up a leg?
Hi Greg, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
What should we do if: When the knees are pointing forward, the feet are pointing outward (↖️⬆️⬆️↗️) and when you adjust so that the feet are pointing forward, the knees start pointing inward (⬆️↗️↖️⬆️). What should we do about that; and is there any way to fix it? Also, is this the cause of the supination?
Sometimes it is the shape of your bones that determine where your feet point and you can't really do anything about it, but I can't really tell without seeing it. I think you may benefit from seeing someone who can check it for you and make a suggestion based on their assessment.
Not necessarily. If you have an injury, rather consult a physio or podiatrist who can look at what the best way to fix it is. If you don’t have any injuries, then just because you walk in a certain way does not mean that you will get an injury - we all tend to walk in the way that suits our build the best - if it doesn’t cause issues, it is best not to mess with it.
Mam i have 2 question i hope u will reply me 1 mam i dont have any orthopadic equipment so will my supination could me treated without orthopadic equipment 2 secondly which orthopadic equipment is best to fix this isuue kindly tell me its name so i could buy it... 3 mam how much approximately it will take to fix supination.... Kindly answer my these 3 question i will be thank ful to u
I can't offer specific advice for your case because I don't know what is right for you without assessing you. You will get much better advice if you consult a podiatrist who can assess your feet and then provide treatment advice.
![FIX High Arches & High Arch Feet [Supination & Pes Cavus Foot Type]](http://i.ytimg.com/vi/dLWj0R_DaEA/mqdefault.jpg)
10:40 beginning of exercises
11:10 distribute weight evenly throughout foot like a tripod, keep knees straight, only move foot.
18:30 you have to commit at least 3 months to see good changes, and longer than that to get it into your normal movement patterns.
16:00 Doesn't reccommend you doing all these exercises. master one first.
16:35 do you have weak glutes that causes knee to lean inwards when standing on one feet?
It's extremely rare I leave comments; Just wanted to say that I'm halfway through this video and I'm in awe with this video and how thoroughly and naturally Maryke explains things, gives me a therapeutic feeling! So big Kudos to Maryke and keep up the great work! - Liked and subscribed!
This is really your first comment on UA-cam lmao
Thank you for blessing the world with a comment made by you! Especially because you only comment on very few select videos. Its a real blessing.
Same, I dint know till today I had this. I am checking in my mind always how did i hurt my ankle and started learning about my foot by observing, like how i am landing my foot when standing walking and running.. finally rchd here and understanding its supination of my foot.. thank you so much
19:40 hello. As a lifelong supinator, and pretty active, I want to say thank you for opening upthe conversation honestly. Usually it's over pronators or nothing ! Thank you.
You're welcome!
it had never occurred to me to try this. This makes total sense. I'm sitting here with suppinated feet trying these exercises. Barely 5 minutes in, I'm exhausted.
This was an excellent explanation of a problem that gets far less attention than over pronation. This is also the first time I’ve heard about the width of the gait contributing to supination, which I had not thought of previously with my own condition, but now it explains a lot! This is something I need to work on! Thank you for making this video.
You're welcome!
How amazingly well explained. I wish you were a professor in my PT school. Absolutely in AWE!!!
I have very bad plantar faciitis and just found this video. I will see a podiatrist in a few days, but all your information has greatly helped me. I think you're awesome! THANK YOU!!!
Glad it was helpful!
Thank you!! I had been wearing my shoes too long for my daily walks. I ended up with severe foot pain. I ended up wearing an air boot to heel up. I bought some shoes my Podiatrist recommended . Just starting to walk again after 2 months of not walking. I really appreciate you!
You're so welcome!
Absolutely excellent.
I supinate, wearing (was - finally new) warn out shoes and walking 10-20K a day.
Wow! She really has it going on! Detailed and easy to understand. I am hoping to use the exercises and follow..😊
Awesome! I’m a high level runner and I noticed that my left foot supinates, causing crazy calf tightness, foot pain, shin splints, achilles pain, etc. Very helpful video for pre-season. 👍👍
Has it gotten better? What all you do if it did?
I doubt it but ok
This is the most helpful info I've received about this. Thank you. I like your straightforward explanation
You're welcome!
I've been trying to figure out why I have knee pain on the outside of my knee for a while - thought it was IT band tightness. Still working on that, but I have a strong feeling it could be this - being slightly supinated on my right side after years of putting more weight on that side following a meniscus injury in my left knee. Thanks - physios in the real world hadn't noticed at all!
You're welcome!
As a ski racer with supination, I added a plastic shim under my right binding. My race finishes instantly moved way up and I made post season that year. I was always getting behind on right turns, but after adding the shim I was able to set up a much better line throughout the more technical course sections without dumping my speed. I've tried to replicate it in my shoes with strips of tape, but it never felt quite right.
You can get orthotics with wedges you can stick to the bottom - Vasyli is a brand I've used in the past but I think you have to order through a rep because I don't see the wedges sold individually on their website: www.vasylimedical.com/products/custom
I couldn't make a parallel turn because of my supination, but was lucky enough to have my boots fitted by an amazing guy in Austria. Could not believe what he did, including shaving off the bottom of the boot so I could actually activate my ski. Amazing when you find people who get it!
Brilliant! I've been looking endlessly for help understanding how to determine the possible cause of injuries from supination aand corrections and you nailed it. Very frustrating how much poor, incomplete or just plain wrong information is out there. Thank you!!!
You're welcome!
This is great! Thanks so much. I have quite a lot of supination, probably complicated by very high arches and slightly hyperextended and knocked knees. Sigh. But these exercises will really help me strengthen things. 😊
Glad it was helpful!
I feel your pain. I have all of what you describe. I catch myself frequently standing on the outsides of my foot, with my ankles basically looking broken! It’s so frustrating because I do it without even noticing!
Perfect timing, was just looking up stuff dealing with keeping your foot straight for a friend who has an Achilles tendon issue. Thanks
For Acilles injuries you may also find the Treat My Achilles channel useful ua-cam.com/users/TreatMyAchilles
This happened to me after a total mid-foot fusion and Lapidus. It was more painful than the arthritic joints were, but fixing the problem was so much less stressful!
Thank you. Now i am sure that my problems are weak glutes, collapsing knees beacause running in line and weak instep bone muscles.
Amazing excercises too ! Especially the joga parth was challanging.
Best of luck!
really informative video. getting to the root of the cause instead of just using a bandaid. 👍🏻👍🏻👍🏻
Glad you liked it
Super helpful. By far the best video on this topic.
Glad it was helpful!
Great video easy to follow well presented. I suffer from flat feet but I think it’s more suffering from supernation as everything you described with the way the feet naturally reacts points to supernation also all my trainers wear very hard on the right side of my heel, the left one too but more so the right. I followed some of those exercise tips which hopefully in time will help. 👍🏻
Thanks for watching!
I wear cloth runners. Big mistake. I have burning calluses on the outer part of my foot, and my 5th toes burn like someone is holding a flame to them. I believe I used to walk more flat footed, but it instead, use to burn in the middle of my foot instead.
I take ibuprofen everyday, just to be able to function. I asked a foot surgeon once about why my whole foot hurts everyday, even the bones on top, feel unbearable sometimes.
She was flip about it. As though it was what it was. No! It can’t be! My husband spends 10 hours a day on his feet and his feet never hurt. I always believed there must be a fix for it! THANK YOU!
Thanks for sharing!
My supination started after an illness when I was very young. I'm going to try hard to exercise my feet
Brilliant! Thanks so much. This was really helpful and clearly explained.
You're welcome!
Thanks, Maryke, this is very sensible, well-explained and helpful.
You're very welcome!
This was a very helpful video. I don't know if I am lucky to have come across it, but it addresses every aspect of my supination, down to foot pressure points and how the supination affects my muscles. Mainly, I get anterior shin pain from something as simple as sitting crossed legged and definitely more pain when I do high intensity activities like running or jumping type of HIIT activities.
Thank you for you awesomely detailed and thorough explaination. ❤
You are welcome!
Wow, I thought this really was a great video! Very informative and I was impressed with the clarity of the explanation. Thank you as well for contextualizing all the things you explained, I easily get some sort of anxiety around my body and this helps so much in making me confident about how to go and do something about it.
Thank you so so so much for this!!
You're welcome!
Thank you for your video. This gave me big relief ¡Gracias!
Thank you very much for your support!
I've bought very squishy shoes because I'm on my feet all day at work. Additionally, we have anti fatigue mats everywhere that i end up standing on. i think I've always been a supinator, I've always kicked myself when running. but the last few years it's gotten much worse. so thank you for this.
Thanks for sharing!!
As far as what causes supination, I believe mine originated from disordered sensory processing, where the feeling of my feet on the floor, especially touching dirt or debris, was very dysregulating, and so I would cup my feet to calm myself. As I got older, my toes were doing much of the work the plantar would do, and my toes were more calloused than the ball of my foot. I've been trying to correct the problem on my own for over 15 years now, though worried now if I could've done a better or more efficient job of it.
I might add that my supination is either the root cause or part and parcel of several other postural pathologies that I've been unraveling and trying to correct.
I couldn't even separate my big toe from the other toes to lift it ... not sure if there's any hope with that one for me!... but the one where you go up onto your toes trying to keep a central point and not wobble out or in ... that was very challenging but doable! going to persevere with that - there's obviously a weakness there that can be strengthened - thank you!
You're welcome, and good luck with your recovery!
Will this work? I desperately need it to. My supination has gotten so bad I can barely walk. If it works I’ll cry tears of joy.
I do this because of hyper mobile ankles, high arches, and toe walking...have orthotics that also push me outwards...can't find shows that provide enough support
Thank you for being succinct. Very refreshing to watch a video and not have to sift through all the rubbish that people add in that is unneeded! I liked it and I subscribed!
Glad it was helpful!
Great info, I went from running quite frequently to a home office job last 3 years. I feel like I'm landing on outside of my feet now, I'm running with Hoka's which have a ton of padding. I felt like it was due to shoe being too soft as historically I ran with a more ridged shoe. Thanks!
Thanks for sharing!
@@MrX-vk1jlI think I have the same. I've been doing my running and walking with Hoka Clifton 8 and developed supination on my right foot. Never had any issues before. But hard to prove it's the shoes that caused it 😞
Excellent information and thorough. Thank you! More info than I got from my podiatrist.
Glad it was helpful!
Thank you!! This was really helpful I’m going to work on these exercises it is really helpful to actually have a demonstration and think about how feet naturally move.
Glad it was helpful!
Okay I totally do the tightrope running…makes sense
I have walked on the outsides of my feet since I was a kid, I have high arches that are so painful and I believe it’s something that I did automatically to keep weight off my arches. I was always athletic and have had lots of foot injuries and this has ruined so many of my shoes. You can see it in my shoes if you look at them sitting there on the floor it’s bad.
Thank you for your very helpful video. I believe I deal with a genetic problem complicated by literally dozens of injuries (ankle sprains) as a young athlete. Now, to make matters worse, I've been dealing with peripheral neuropathy. I think your exercises could help with both. Thanks again.
Did it help you?
Great advice
This will help me so much, thankyou
You're welcome!
I think my pain in outter foot is due to increase in training load too quickly. I ignored it when it started so I could get through my first triathlon. I could see my running shoes wearing out tread on the outer portion at the toe box. How long should I take off to get that tendon/muscle healed?
There is no set time - it depends on how your injury reacts - this video about peroneal tendonitis might be useful: ua-cam.com/video/MroDMgDAgJk/v-deo.html
Incredibly helpful, thank you for sharing!
Thank you. Excellent information.
Our pleasure!
I have been having some leg pains and sprained ankle. Recently figured out was supinating but not pronating enough. After watching the video I have an idea why.. using a treadmill that is causing a tight wire type gait seems really suspect. Thanks
On my right foot I put most of my weight on the outside and on the left foot most of it is on my heel! How do I change this?
This is very useful, thanks! I have noticed brand walking shoes have started to wear down very quickly on the outside, so much so that they're worn in around 6 weeks. It's annoying but I have noticed how I have started standing on sitting with my feet bent out so I'm sure these exercises will help. I work as a hypnotherapist and I'm wondering how much that could help with this. If standing on the outside of your feet is something you do subconsciously then maybe that could help change it back to how it should be. I'll let you know how it goes!
It's now a couple of months since I watched this video and it made an incredible difference! I started making a real effort to imagine a steel rod going from my big toe to my heel and made sure to plant my foot squarely on the ground when I walk instead of leaning to the outside. Within just days it stopped being awkward and my shoes stopped wearing down anywhere near as quickly as they had! Thanks very much for the help in this video, it's going to save me money on shoes :0D
this gives me hope thank you@@1stdrive
thank you very much. Simple and informative
You are welcome!
Great video. @13:50 muscles groups needed to be strengthened as well.
Thanks!
Very useful and informative video thanks . Much appreciated
Very helpful and validated my suspicion that an old injury to the arch of my left foot has led to a cascade of issues through that whole leg and hip as I've been training for almost a decade as a powerlifter and struggles immensely in the squat because of how I trained my left foot to over supinate (which I am genetically prone to with very high arches to begin with). Do you have any suggestions for when this issue on one side leads to twisting compensations in the squat and hinge movement patterns? I have some ideas of my own (I am a personal trainer) but any additional insights would be terrific. Thanks again for providing such clear, quality information!
I don't really have enough info to come up with useful ideas - it really depends on the movement pattern and what is the main cause for it and that can only be properly understood by looking at you when you move plus doing assessment of joints and muscles.
I'm 65 and my biggest fear with supination is falling. I have custom orthotics but I need more help
My left foot has slowly started walking on the outside, and it's causing me pain in my toes and knee. I've developed a little bit of a limp, so I'm hoping these tips will help me❤
Thanks for sharing!
Awesome tips.
Glad you think so!
Thank you so much for most informative video.I am glad i ended up here. Going to try this from now on.I work at a warehouse and have to wear safety shoes which are always not that comfortable. Also i wear half size up for long shifts as feet could get swollen. Been dealing with arch pain and sharp pain in my heels. Any suggestions on work shoes and what kind of insoles i should to try for foot pain?
There's not much one can do about shoes if you have to wear safety shoes but if you can find some with cushioned soles that would be best. As for insoles - that is very dependent on your foot shape. If you have a flatter foot you usually need a softer typo of ache support that is not too high, otherwise it can irritate it. So best to try a few but it may also be worth going to a podiatrist and getting custom ones made for your feet. Perhaps you can find more use from this video: ua-cam.com/video/JXyFJnIifuY/v-deo.html
I think a painful bunion on my right foot has created supination over time? It now causes my little right toe to hurt. Possibly not helped by shoes that are not wide enough?
Start with getting wider shoes (but with good arch support) - that is often the main culprit. Then, if that is not enough, you might benefit from podiatrist as well.
I don't know if this is mentioned in the video but femoral retroversion is another contributing factor to supination (duck feet). I can't walk or do things with my feet pointing perfectly forward no matter how I tried as it puts strain on my hips.
Yes, I do mention that in the video - if that is the cause for how you walk, then it can't be fixed by exercises.
Thank you for all these information, I don't know what running shoes I can try, could you please us give me some names of running shoes for supination?
Following for tips
neutral shoes with more cushions
Great video. Very informative.
You are an excellent teacher! I am not an athlete in the slightest. (This year my goal has been simply to lose weight; at this point I have lost 55 lbs and have 100 pounds still to lose. I have not been moving enough partly because of lockdown.) Anyway, I had to wear corrective shoes as a child and I have a clumsy gait. I am prone to falling and developing tendinopathy of the Achilles and nearby tendons.
My question: is it possible for me, age 60 with osteoarthritis in my knees, to retrain my gait and not oversupinate? How? Links appreciated if helpful. Thank you so much.
If you’ve been walking with a specific gait pattern for 60 years, it is very unlikely that you’ll be able to change it now. But it may be a question of rather strengthening your muscles in the positions that they are in rather than changing your gait. Achilles tendinopathy develops when the Achilles isn’t strong enough to do what you want to do - you can strengthen that up without any need to change your gait for instance.
Thank you thank you!
Thank you so much for this video. God bless you.
Every morning, I cant put even slight pressure on my right foot. I put distributed pressure on the foot as you suggested. Its excruciating for some seconds. Then a click or crack is there and the pain becomes very less. But even while walking carefully like you suggested, there is a slight cracking of nerve?.. bone?..
Am I doing it right?
It sounds as if you need to get it checked because you need to understand why it is causing you pain. The only way to know what you should be doing is to understand what is causing your symptoms.
@@SportsInjuryPhysio Thank you so much. Regards.
Had heel surgery back in September. Went through physical therapy and somehow developed heavy supination in my foot. I really don’t understand how that could’ve happened. Is it from just not using my foot for the months of healing?
As the physio who is helping or have helped with your rehab - they are best placed to answer this question.
I went into Sephis shock and my right foot supinated. Is there a way to fix it
What would you recommend for a highly active amputee. I'm amputated at my hip on my left side. Work on concrete all day wearing a prosthetic. Any tips and tricks?
It's been quite a long time since I've last helped anyone with an amputation so I'm afraid my knowledge here is lacking - you will be better off asking a physio who has recent experience in this - they are bound to have good tips and advice.
Thanks for excellent information. I have question about my condition and I'll be more than happy if you reply. I'm sure that I have supination. it's also confirmed by a pediatrist. However my pain and injury that doesn't recover for long time is at the arch of my foot. I don't understand the connection between "supination" and "arch pain". thanks upfront for the reply!
There isn't an immediate connection that springs to mind - the two things may be unconnected. Lot's of people supinate and have not problems from it. The only way to understand what is causing your injury is to do a full assessment.
This is also something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
My left foot lifts on the inside when pointed forward.
This results is every left shoe blowing out at the pinkie.
When running on flat surfaces its a constant exercise to correct.
Left foot tends to twist outwards.
Frankly I'm considering inside kevlar patches secured with shoo goo to extend the usable life of approach shoes.
Hello,
I have the same problem as you've mentioned here, have you found any treatment helpful?
It would be of great help to me.
Thank you.
@@Pratham0202 so far, wide toe box with socks
Thank you
You're welcome
What if you don't feel the tripod under the 5th metatarsal, the knuckle of small toe? How can you increase that contact?
Something that can help is if you touch the area and kind of guide it with your hands at first to help your brain to figure it out.
How long should I do each exercise like how many days or weeks should I do the lifting of the heels with both feet
We can't advise on specifics like these as it would depend on your specific case. It is best to have it assessed by a physiotherapist who can then prescribe a tailored programme for you.
@@SportsInjuryPhysio unfortunately I can’t afford a physiotherapist. I have no insurance and cannot afford any insurance.
I’ve been running big distances and soon as I start running my calf hurts then goes through my hips then pain ends up going through my hamstring. I’ve had scans and all clear. It’s really frustrating. Can you offer any tips thanks
Sounds like it is nerve related - I would assess your lower back and neural tension - the slump test is a good one to do for that - I think I demo it in this video ua-cam.com/video/JT2qEqfg3as/v-deo.htmlsi=yUbKSnmesrqUNX1U
If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
I had a surgical surgery on my left ankle due to an accident that broke of a piece of the talus bone. I had a bone graph done also with a surgical rod placed in between the two long bones to the bottom heal bone. I now have a fixed fused ankle and now also supination of the foot. What would you recommend helping this supination when walking. Thanks.
In your case a visit to the podiatrist may be the best option as you will likely benefit from special adapted insoles. They will also be able to check if you can correct it with exercise or not.
I have pain outer side of my foot some whenever I walk even smaller distances. This pain developed overtime from heel to side of the foot. Also on the same leg I had ACL reconstruction surgery a year ago. Could that be a reason?
It may be if it changed the way your leg carries weight
Can your supination be due to weak glutes and tight hamstring? If so, can you explain how that works in body mechanics? Also, what are some exercises for it?
I guess you could make an argument to support that theory but it’s not one of the main causes I’ve seen in the past. Perhaps rather ask the person who mentioned that to you to explain how it would work.
@@SportsInjuryPhysio Are inner thigh weakness and lack of sufficient internal rotation of the hip cause supination?
I was injured with a Lateral ankle sprain a few years back and still have pain. Then I realised I am having severe supination. My inner foot is almost not touching the ground at all.
If i Supinate because i have bow legs, should i be wearing a corrective shoe(that could cause problems with my feet seeing the supination is coming from natural mechanics) or just a neutral shoe and just practice being mindful of proper step?
You likely won't be able to change too much with how you walk. I think you'll get better advice if you ask a podiatrist but having a shoe with a bit firmer outer sole may help because it will resist the pressure better. A softer one may collapse too much.
Hi, I have metatarsalgia in both feet, especially on the outside. The podiatrists told me that I have a supine footprint and that is where I exert the most pressure when walking. Do you think these exercises can help me?
How can I contact you? My left ankle is affected because my right ankle is fused
Hi there,
You can contact me here: www.sports-injury-physio.com/contact
I thought arch support would help. 😑 Going back to neutral insert & doing these exercises to correct.
Thank you 💕
Hi, does having bow legs contribute to supination? Thanks
Yes, it can because it can also force your feet out onto their edges
I have supination with torn achilles tendon. When I do the toe raises - and try to balance evenly on my toes, I have tightness and pain in my inner ankle. How can I stretch my inner ankle and make it more flexible? Thanks!
I'm over 65 and I have this issue. I developed Peroneal Tendonitis several months ago from walking too much, 2 days in a row which I hadn't been used to. I was also wearing shoes that were kind of old with worn tread on the lateral parts of the soles. I just got some New Balance 928v3. They have a rollbar. Are these a good shoe choice for helping with supination? Thanks, this video had great information.
I can't really comment on shoes - a podiatrist will be able to assess them and give you advice on that
@@SportsInjuryPhysio Ok thanks. If only I could find a good podiatrist.
Can you just tell me if motion control shoes help with supination, or is that type of shoe only for pronation?
wow. Thanks for your expert advice. Do you know if the Nike Zoom pegasus 38 is good for supinators?
neutral shoes are good for supination.pegasus 38 is neutral shoes..
Can supination cause the tibialis anterior to be strained close to the ankle? I had an injury from running about 4-5 years ago. I had a sprained ankle and intermittent stabbing pain in the center of the bottom of foot along with what seemed to be nerve damage as after the pain would hit my foot for a few seconds it would shoot up through my body. I believe this may have caused me to start supinating more. I’ve had hip pain on the same side (right) for about a year and a half. I now have hip and IT bad pain along with a strained ankle which is in the region of the tibialis anterior. I don’t know if this was strained from 6 months of hip bursitis recovery exercises or if the cause of it is the supination. Thank you for the excellent video!
Supination wouldn’t normally strain the Tib Ant - it can cause the joint surfaces in that area where the Tib Ant tendon crosses to compress and become painful so the pain may actually be coming from that rather. It sounds as if you can do with seeing a sports physio to help you figure it all out and rehab it properly. This is also something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
@@SportsInjuryPhysioThank you!!
@@SportsInjuryPhysio My husband has extreme supination. He recently started having extreme knee pain. MRI shows medial meniscus tear. Surgery has been recommended. Could his supination be the cause of his injury?
how do i fix clicking and clunks in my ankle when i move it?
hello, what about tailors bunion. I have supination and tailors bunion, does supination the main cause? thank you
Hi Claudia,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Can supination be the reason behind my arch pain? I always have tingling,numbness, burning sensation and electric shock-like pain when i run
That sounds like your nerve is irritated - not sure if supination would cause that.
@@SportsInjuryPhysio the problem is that i did MRI and sonar test. And there were no signs of tendonitis or any nerve damage.😩😭
Scans don't show nerve irritation - they can only show big nerve injuries. A physio will be able to check it for you and advise on a treatment plan.
@@SportsInjuryPhysio a cortisone injection and a night splint were proposed by my doctor. And i did physiotherapy and bought custom orthotics and unfortunately I’m still in pain for years. Thanks tho
TRYING to find someone like you in the Vancouver, WA Portland, OR area to help me with the plantar fasciitis problem with my left foot.
Hi Steve,
We see patients from all over the world, including the USA and Canada, via video call, so do consider booking a consultation with one of our physios. You can read more about it here: www.sports-injury-physio.com/post/online-diagnosis
Steve, did you find anyone? I am in the same area and have this issue as well.
@@marissaaiyana9381 Very gradual introduction to zero drop, wide toe box shoes & "ankle support" & exercises to strengthen the muscles in my feet & stretching solved the problem for me.
I am only having supintaion on my right foot and having heel wear on my shoes do to this. Left foot is fine. My right ankle I injured playing soccer in the 80's and mobility in right ankle is less than left. can I correct just my right foot?
Yes, you can work on one foot only
I am a definite supinator, as is my son. I walk withy feet st 10 to 2 . I often wonder whetherits a familial tendency. Also, i have often wondered whether weak adductors out of balance with abductors,( plus weak glutes ?) building up gluteal muscles and core seems very sensible, but what do you think of the ad-ductors ?
To be honest, it might be down to the shape of your femurs (specifically the angle of the neck) and strength training may not have any effect if it is that cause - so perhaps the first step is to have it assessed by a physio who can advise on that.
Thank you. Interestingly, my perfectly functioning hip collapsed from 10%wear to total bone on bone in three months, and had to have THR...where it emerges that I have way too little on the way of acetabulum. Always been active, daily. Guess what ..injured Achilles Heels twenty years ago. Now got a Moretons Neuroma. Maybe there's a connection with all this ?!
Thank you. I have a little difference, my right foot is perfectly moving and left one supinating a little bit more than a tight one, i can see it on my running shoes, it causes me little discomfort and sometimes pain in my left biceps femoris and sometimes glutes medius due to overcompensating oversupination. What would you recommend in this case? Start from the foot and go up a leg?
Hi Greg,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
What should we do if: When the knees are pointing forward, the feet are pointing outward (↖️⬆️⬆️↗️) and when you adjust so that the feet are pointing forward, the knees start pointing inward (⬆️↗️↖️⬆️).
What should we do about that; and is there any way to fix it? Also, is this the cause of the supination?
Sometimes it is the shape of your bones that determine where your feet point and you can't really do anything about it, but I can't really tell without seeing it. I think you may benefit from seeing someone who can check it for you and make a suggestion based on their assessment.
I have moderately high arches and under-supernate when I walk. Will rolling my feet further inward when walking help prevent the associated injuries?
Not necessarily. If you have an injury, rather consult a physio or podiatrist who can look at what the best way to fix it is. If you don’t have any injuries, then just because you walk in a certain way does not mean that you will get an injury - we all tend to walk in the way that suits our build the best - if it doesn’t cause issues, it is best not to mess with it.
I'm watching this because for 28 years, all my shoes gets worn out on the heel area unevenly(supination)
Mam i have 2 question i hope u will reply me
1 mam i dont have any orthopadic equipment so will my supination could me treated without orthopadic equipment
2 secondly which orthopadic equipment is best to fix this isuue kindly tell me its name so i could buy it...
3 mam how much approximately it will take to fix supination....
Kindly answer my these 3 question i will be thank ful to u
I can't offer specific advice for your case because I don't know what is right for you without assessing you. You will get much better advice if you consult a podiatrist who can assess your feet and then provide treatment advice.
Oh my goodness I get what you mean by being annoyed by the toe exercise! I can’t even put my toe down without lifting other toes up