The Shape of the Feet, Pronation and Supination: Consequences on Health and How to Manage Them
The feet are essential for our posture, balance, and mobility. Their shape and mechanics directly influence the way we walk, run, and move every day. Two key concepts that define foot movement during walking and running are pronation and supination. In this article, we will explore what pronation and supination are, how they affect the health of the feet and body, and how to manage them to prevent damage.
The Structure of the Foot: Foundations of Movement
The human foot is a complex structure made up of 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. Its main function is to support the body's weight, absorb impacts, and facilitate movement. The shape and structure of the foot can vary from person to person, but all these differences influence how the foot moves during physical activity.
Pronation: When the Foot Rotates Too Far Inward
Pronation refers to the natural movement that occurs when the foot rolls slightly inward during walking or running. This movement is essential for absorbing impacts and distributing body weight evenly. However, when pronation is excessive, the foot rotates too far inward, creating an imbalance that can cause stress on joints and muscles.
Causes of Excessive Pronation:
• Flat foot: The lack of a well-defined arch increases the tendency of the foot to rotate inward.
• Inadequate shoes: Shoes that do not provide support or are too soft can exacerbate excessive pronation.
• Genetics: The predisposition to flat feet or greater pronation can be hereditary.
Consequences of Excessive Pronation:
• Knee and hip pain: Incorrect alignment can stress the upper joints.
• Plantar fasciitis: The inflammation of the plantar fascia, which can be caused by improper weight distribution.
• Back pain: Excessive pronation can affect the alignment of the spine, causing pain in the lower back.
How to Manage It:
• Shoes with pronation support: Look for shoes with internal arch support and pronation control.
• Orthopedic insoles: Custom insoles can provide additional support to correct foot movement.
• Reinforcement exercises: Exercises to strengthen the arch of the foot and improve foot stability.
Supination: When the Foot Rotates Too Much Externally
Supination (also known as underpronation) occurs when the foot rotates outward instead of rotating inward during running or walking. This movement is less natural and reduces the foot's ability to absorb impact, distributing weight unevenly.
Causes of Supination:
• Cavus foot: A very high arch can cause a reduction in inward movement, causing the foot to roll outward.
• Inadequate shoes: Shoes that are too stiff or do not provide enough cushioning can exacerbate supination.
• Genetics: Like pronation, supination can be an inherited trait.
Consequences of Supination:
• Ankle and foot pain: Supination increases the risk of sprains and ankle injuries.
• Stress on the joints: Since the foot does not properly absorb impacts, joints such as the knees and hips may experience greater stress.
• Dolor en las espinillas: La falta de una adecuada absorción de impactos puede provocar dolor en las espinillas, especialmente en quienes corren.
How to Manage It:
• Shoes with greater cushioning: Shoes designed for supination should provide good cushioning to absorb impact. Shoes with softer soles and good flexibility are ideal.
• Orthopedic insoles: Specific insoles for supination can help reduce outward movement, improving alignment.
• Stretching and strengthening exercises: Stretching the muscles of the foot and ankle can reduce stress on these areas and improve stability.
Pronation and Supination in Daily Life
Both movements (pronation and supination) are completely natural, but when they become excessive, they can cause a range of problems. Excessive pronation is often associated with flat feet, while supination is more common among those with high arches. Both conditions can be managed with appropriate shoes, orthopedic insoles, and a targeted exercise program.
How to Choose the Right Shoes for Pronation and Supination
Choosing the right shoes is essential for preventing or managing pronation and supination. Here are some tips:
• For excessive pronation: Look for shoes with a firmer support on the inner sole to prevent the foot from rolling too far inward. Shoes with "stability" or "motion control" technology are ideal.
• For supination: Shoes with extra cushioning and a more flexible sole are the best, as they help absorb impacts and promote a more natural foot movement.
The Posture and Movement of the Foot
In addition to affecting foot health, pronation and supination have a direct impact on posture and body alignment. A foot that rotates too far inward (pronation) can cause excessive rotation of the legs, while a foot that rotates too far outward (supination) can lead to inefficient weight distribution. Both of these issues can have repercussions on the back, hips, and knees.
Conclusion
The shape of the feet and the movements of pronation and supination are essential for our daily well-being. While it is normal for the foot to pronate or supinate slightly during movement, excessive pronation or supination can lead to a range of problems and discomfort. With the right shoes, specific exercises, and, in some cases, orthopedic insoles, it is possible to manage these issues and improve posture and mobility. If you have doubts about your foot type or movements while running, a visit to a podiatrist or physiotherapist can provide you with personalized guidance to maintain the health of your feet in the long term.