Can You Correct Feet Supination? 

Recommendations start at 1:58. Sal: Stretch the calf/soleus (lower back of the leg). Strengthen the tibialis (front of the shin). Do toe raises & combat stretches. Look at your hips-problems can develop up the kinetic chain and hips can get externally rotated. Do 90/90 stretches. Adam 3:25: Get a lacrosse ball and roll it on the bottom of your bare foot. Find the sensitive parts of your foot and put pressure on those areas. Articulate your toes while you do this. Then do combat stretches. Then do barefoot calf raises or tippy toe squats. Start out doing barefoot calf raises. Keep your ankles neutral (heals not kicked out or collapsing inward). Stay up for 5 seconds. Repeat 5-10 reps. Progress to loading the body in that position (with weights). Once you can keep the ankles neutral doing calf raises, progress to doing tippy toe squats (challenging the body with both strength and stability). Justin 5:14: Hold a tennis ball between your ankles and try to keep pressure inward. You want to reestablish using your big toe to support your weight. There should be a triangle of force between your pinky toe, big toe, and where the tongue of your shoe is. Do walking patterns in your house barefoot where you emphasize putting pressure on your big toe. Adam 5:54: Put a quarter under your big toe while doing calf raises and tippy toe squats. Think about pushing off on and driving through that quarter during the movement. Sal 7:09: Ankle and foot mobility in general should help. It takes time. Practice frequently. Adam 8:27: work up to doing other exercises (e.g. walking lunges) barefoot, focusing on keeping your weight evenly distributed on your feet.

Yes finally someone does a good video about this! Thx so much, super helpful.

Really great information from everybody! Thanks for the video

My shoes always wore out from the outside Started working with trainer to push my deadlift and he had me working on all this single leg stuff and strengthening my hamstrings After a while i noticed my gait had changed And my knees didn’t hurt as much

After searching a bit for a discussion of supination, I'm grateful to find this video. For years I've known I over-supinate. I am so prone to rolling my ankles, to the outside, just from running or walking regularly. Now, what I believe is happening is my supination is putting pressure on my pinky toe in a way that is causing blisters after just 10 miles of hiking. With all of the multi-day and multi-week backpacking, having blisters is debilitating. I've got to learn to walk better, push off the big toe more and put less pressure on the little toes which causes them to wrap under the others and result in blisters.

I'd really love to see you guys talk and advise about the pronation version of this!

Thank you for this info

Could an old ankle injury cause this ?

Ik this is old but I’m 13 years old and think I might have this just recently I’ve seen myself walk on the sides of my feet and didn’t recently do it until I played on this un even socccer field for a week? Wondering if that could cause it?

I did ballet and dance classes in highschool for 3 years but it was only during class so I'm not sure if that would be enough to cause my supination.

I'm have supination from an injury. I've been working to strengthen & stretch my ankle since

Thank you this is really helpful. I supinate but only causes problems on my left. Had an ankle injury when very young, now have OA and what they called an obliterated subtalar joint. Apart from pain my main issue is ankle supinating and locking in that position. I have to click it back into place by forcing my foot into pronation…. painful. I’ll have to look up 90-90 and great tip on putting a coin under the fat pad in the triangle below the big toe to focus our pressure in right spot And to get some feedback. Awesome tip👍👍👍

Honestly this super helpful. Im plussize and a dancer so it makes sense!! Thank you!😊

I was a ballerina in the past and now have supination in both legs. Wear out my shoes excessively on the outer edge. Thank you guys

I don’t dance but I have extremely High arches. Not sure if that contributes?

I wore high heels throughout my younger years in high school and i truly believe this was what had resulted in my bunion and obviously I having genetics from a family w supinated foot mechanics did not help.. So when you mentioned heels, I'm curious to what that pertains. I will def try out the exercises as well to help because it's painful

Your video was great mean all the information I needed in one video. Good stuff!!

1:23 them Mac Dre pics in the back 🤟🏽

I have a left supinated foot. It's the least of the 3 foot types. I think 11 percent of people have it. My shoe wears on the outer edge. It seems like it's not as much information on under pronation as over pronation. I have the shoe repair shop put extra sole on the outer edge of my closed in shoes. I wear flexible & cushioned shoes.

What are 90 90s?

Do y’all have any links to different videos for stretches and things to be improving strength and mobility for someone who has this issue?

stroke

Anybody in here can answer this question for me I have severely flat feet but I also have supination so basically every one of my shoes wears on the outside of the soul but I have flat feet but I thought it was the opposite when you have high arches you have supination when you have flat fee we have pronation so how do I have flat feet and supination that doesn't it is a compute for me so could somebody please help me out I'm trying I walk 10 to 20,000 steps a day and I've always had this issue and I just started realizing it was a starting to get a bigger issue me walking and all that stuff how can I fix flat feet that my feet where and shoes wear and supination so it's like it's opposite