Are You A Supinator Or Pronator? A Guide To Purchasing Sports Trainers

Last Monday, we were 3/4 of the way through class. Laura was in low-impact mode and rolled her ankle (pretty sharply) during a pretty straightforward routine. Thankfully, it was only a light sprain. 

In the 13 years we’ve been mojoing 4x a week, it’s the second time it’s happened, so It’s not alarming. I’ve had my share of sports-related ailments, but rolling my ankle has never been a thing for me, so my research-minded brain wanted to know why this has happened and how to prevent this from happening again. 

Turns out, there is a very good reason for Laura’s injury, she is a supinator! 

What is a Supinator? And Why Does it Matter?
To avoid injury, it’s important to be aware of our foot mechanics, and how our feet naturally move when we walk, run, or Mojo. This movement, known as gait, plays a huge role in how our bodies absorb impact and distribute weight.

So, what is a supinator? 
Supination is under pronation

• Your weight shifts to the outer edges of your feet as you move. 
• This outward rolling of the ankle places extra stress on the outside of the foot and ankle, making it more susceptible to sprains.
• People with high arches often supinate.
• Instead of your foot absorbing the shock of impact, that shock gets transferred to the ankle, increasing the risk of injury.

Overpronation (Me)

• The opposite of supination. Overpronation occurs when your foot rolls inward excessively, causing your arch to flatten.
• The weight shifts to the inner edge of your foot, which can lead to problems like shin splints, knee pain, and plantar fasciitis.
• People with flat feet or low arches tend to overpronate.

Neutral Pronation:

• This is the ideal gait.
• Your foot lands on the outer heel and then rolls inward slightly to distribute impact evenly.
• Neutral pronators have a balanced foot motion and are less prone to injuries.

Why is understanding our gait so important?

• Prevent injury: By recognizing our foot’s tendencies, we can take preventative measures, like choosing the right footwear or using orthotics.
• Optimal Performance: Proper gait alignment helps our body move more efficiently, reducing fatigue improving performance, and reducing wasted energy
• Comfort and Efficiency: Knowing your gait helps you select shoes that are comfortable and supportive, which improves overall comfort during physical activity. 
• Longevity! By minimizing stress on our joints and muscles, we can stay active and healthy for years to come.

• Wear the correct shoes for your supination and add ankle supports
• Stretch (!) Your Tendons and Ligaments
• Correct Your Gait with Orthotic Inserts
• Warm Up and Cool Down Properly

Tips for overpronators:
Excessive inward rolling of the foot during gait, can place abnormal stress on various parts of the lower body. This increased stress can lead to a range of injuries which can result in plantar fasciitis, Achilles tendon pain, shin splints, knee pain, and Posterior Tibial Tendon Dysfunction PTTD

• Proper Footwear: Wear motion control or stability shoes, avoid minimalist shoes which lack support and can increase the risk of injury.
• Orthotics: Custom-made orthotics can significantly improve foot alignment. Over-the-counter inserts designed for overpronation can provide additional arch support (I swear by them!)
• Stretch (!) and strengthen your calves, Achilles tendons, and hip flexors.  Practicing balance is key too…All of which we do extensively after each Mojo workout :-)

Urgent Tip! Wearing the wrong shoes for your gait can disrupt foot mechanics, leading to postural imbalance, progressive weakness, and eventual injury.