For people who are on the move frequently, sprains and spasms in ankles are quite common. It is said that to prevent injury during working out; a warm up should be essentially done. This will help relax the muscle and prepare them for the workout session. But at times, even warm ups are of no use. Injury can occur any time due to an improper positioning of the feet while running, vigorously walking or performing other physical activities. One such condition is called as underpronation or supination. Know what underpronation is and how to fix it or the ways it can be prevented
What is Underpronation?
Underpronation of the foot is a condition that occurs when the foot suffers sudden and intense pressure due to the uneven distribution of the body’s weight while performing a physical activity such as running. It occurs when the foot impacts on the ground and the weight of the body is applied on this foot suddenly and with a jerk. This can cause ankle sprain or injury. A person suffering from underpronation has to go through severe pain in the entire foot, heel or ankle. It may become difficult to walk or lay the injured foot on the ground.
Underpronation is caused due to foot positioning problem during running or walking. To understand what underpronation is, here are a few things to know about underpronation:
- Most commonly, athletes and people who play sports are prone to suffer from underpronation.
- It is essential to understand why underpronation occurs so that it can be avoided. Apart from a deep understanding of the causes of underpronation, a proper diagnosis and treatment should also be known. A condition similar to underpronation is supination. Though the impact of both the conditions is the same, the basic difference lies on how the foot lands on the surface to bring about the sprain or injury.
- The treatment of the injury should be done at the right time to avoid any future complications such as fracture or permanent damage to the muscles, ligaments or tissues.
Apart from giving the right treatment, it is important to consult a physical therapist for proper rehabilitation of the condition.
- Once treated effectively, underpronation can occur if proper preventive measures are not adhered to. Hence preventive measures should be followed adequately to prevent repetitive stress or pains on specific areas.
Thus, once you know what underpronation is, it is important to learn how to fix it and the ways to prevent it, to avoid further damage.
What are the Symptoms of Underpronation?
The most common symptom of underpronation is pain in the foot, heel, through arch of the foot or the ankle. In severe cases, pain can be felt in the back and knees.
In addition to pain, the person suffering from underpronation can experience restricted movement of the feet, pain while walking and pain when any pressure is exerted on the injured foot.
Conditions like plantar fasciitis and heel spurs can also be caused by underpronation. In plantar fasciitis condition, the ligament that connects the heel and toes gets overstretched or torn. This leads to extreme pain in the foot and heel. Heel spurs is caused when a bony fragment develops separately.
How to Fix Underpronation?
As underpronation occurs due to the ill positioning of feet during a physical activity, the treatment generally involves the correction of the faulty feet positioning and by adding extra support to the feet. Hence, the best way to fix underpronation is to correct the gait and foot landing position. Although underpronation can be treated without visiting a doctor, proper care and treatment should be undertaken for quick relief.
If you are wondering how to fix underpronation, here are some ways using which underpronation can be treated effectively:
People who run and exercise frequently should have a supportive pair of shoes providing enough cushioning to avoid Underpronation injuries. The shoes should be such that they fit properly, are comfortable and provide enough stability while performing the physical activity such as running.
There are orthotic insoles available that provide support and cushioning to the foot. These insoles fit in your shoes and can be worn during exercise as well as throughout the day. While buying insoles, it is essential to buy branded and standard quality insole for to cater to the requirement. You can follow the advice of your physical therapist after gait analysis and proper evaluation.
Light and relaxing exercises help to release the sprain or spasm. Physical therapy exercises will help to strengthen the muscles and prevent any future wear and tear of the ligaments of the foot.
Apart from knowing ways to fix underpronation, it is better to learn ways to prevent it. As it is said, prevention is better than cure, before starting any intense physical activity such as running or vigorous walking, certain preventive measure should be kept in mind to avoid the occurrence of underpronation:
- Check your shoes. Make sure the soles are not worn out so that the cushioning of the shoes is not compromised.
- Try and buy shoes that fit well and provide enough support while running or walking to prevent underpronation.
- Try warm up exercises like stretching and flexing before starting a vigorous workout session to release muscles.
- Try using orthotic insoles in advance for support.
- Maintain posture to avoid any ill positioning of the foot.
Injuries can be avoided when proper care is taken. Underpronation is quite common among athletes and sports persons. In addition to intense physical activities, sometimes normal movements or exercises can also cause underpronation. In the fitness industry, care is taken to avoid the occurrence of underpronation and other conditions such as plantar fasciitis and heel spurs that can lead to more serious issues like ligament damage. When underpronation occurs, timely diagnosis and treatment becomes essential. For preventive measures, enough support to the heel and foot should be given with proper cushioning and well-fitting shoes. Warm up and stretching exercise will also help to prevent the occurrence of underpronation.