Pronation & Supination: Foot Wear & Extra Care

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If you’ve got pronation, or supination, you’ve most likely already met with a Pedorthist or Podiatrist, gotten your custom pair of orthotics made, and have been diligently working them into your everyday shoe wearing routine. If you have NOT done those things yet, then please begin there! Most cases of pronation and supination can be adjusted and fixed with orthotics, and certain exercises!

However, if you are someone who has tried the orthotics, exercises, and other suggestions given by your amazing Certified Pedorthist, you may need to try different shoes, have your orthotics adjusted and modified, or require a more invasive surgical intervention.

How to Choose Your Shoes

*Always choose a shoe that fits your personal running gait, and walking style. Money spent on seeing a Pedorthist or Podiatrist now will save you much wasted money, and sore feet from selecting the wrong shoes from the start! This is the BEST way to prevent unnecessary foot injuries.

*NEVER purchase tight fitting shoes! Don’t fool yourself with believing they will stretch over time!

*When trying on shoes, consider the time of day, and socks you will wear while walking and running. As the day progresses, your feet swell naturally, and will be slightly larger than the morning. Many people wait until the afternoon for selecting and trying on their shoes. Running socks, and “daytime” socks vary in thickness, as well, so bringing any pair you may wear with them to try on is a great idea!

*When having your shoes fitted, be sure and have BOTH FEET measured! Often one foot may be slightly larger or smaller than the other, and taking note of this can aide in ensuring the proper fit!

If Correct Shoes and Orthotics Don’t Fix Me…What’s Next?

These are only our suggestions, of course, but it does give you some idea on where to begin. Some of these things you may have tried, or tried adopting in to your daily lifestyle.

*Stretching is a MUST! Especially before exercise, running, or walking long distances. Without the proper warm up, the muscles in your feet, calf, and legs will be tight, stiff, and have less blood flow than they need to properly function during your exercise.

*Get Flexible! Begin a daily routine of stretching out all of your body! This will not only help with your pronation and supination, but also your overall body health! Many people think that because they don’t have access to a home gym, or a gym membership, that they cannot exercise and stretch! WRONG! You can utilize walls, tables, chairs, your office desk, hallways, sidewalks, the green ole grass, and more! Canned goods work well for low-weight hand weights! Where there is a will, there is always a way! Look for our future post about stretches, and exercises!

*Strength Training. No one wants to hear that they need to exercise more, but if your body is showing signs of distress, you need to pay attention and listen! Taking a nightly walk, even if it’s only 3 blocks to begin with, will help your muscles tone and develop. The repetition of the actions will get your body accustomed to doing more, and thusly will ensure you’re not as sore after each exercise.

If all of these suggestions do not have an impact, please consider making an appointment with us, or contacting your Podiatrist to have assistance in finding your comfort again!