According to SportsInjuryClinic.net, foot supination is when your foot rolls out from the ankle, increasing the angle of your arch. Some supination is a normal part of walking and running, but if it is excessive, it can place pressure and tension on the outer edge of your foot and the plantar fascia ligament that runs down the center of your foot. Oversupination can also cause tension in your calf and knee muscles. Stretching exercises can help relieve these symptoms, but it is also important to wear supportive footwear and speak to a medical expert about orthotics to help correct the condition.
According to the American Academy of Orthopaedic Surgeons website, tension in the plantar fascia ligament, which supports your arch, is called plantar fasciitis. To stretch this ligament, sit in a chair and cross one ankle over the knee of your other leg. Hold your raised foot in your hands and gently pull your toes back towards the top of your foot. You should feel a stretch along your arch and across the base of your toes. Hold for about 10 seconds and repeat up to 20 times on each foot. The American Academy of Orthopaedic Surgeons recommends doing this exercise in the morning before you get out of bed.
Foot tension caused by oversupination often leads to tight calf muscles, which in turn, can increase the risk of injury during exercise. For the following stretch, you will need a stretching band or rolled up towel. Sit on the ground with both legs straight out in front of you and hook the band or towel around the ball of one foot. Holding both ends of the towel, gently pull your toes back towards you, keeping the leg you are stretching as straight as you can. You should feel a pull along the outside of the calf muscle. Hold for up to 10 seconds and repeat on the other leg. To stretch the inside of your calf muscle, sit on the ground with one leg straight and the other bent so your knee is pointing upwards and your foot is flat on the ground. Take hold of the foot of your bent leg and gently bend it up towards your shin. Keep your heel on the ground throughout the stretch. Hold for up to 10 seconds and repeat on the other foot.
According to the NISMAT website, this exercise helps ease the tight knee muscles and tendons that oversupination can cause. Stand up straight and cross your left leg behind your right. Keeping your hips level and facing forward, bend over to the right so that your feel a stretch down the outside of your left thigh and knee. Hold for up to 10 seconds and repeat on the other leg. Try not to hunch your torso during this stretch--you should bend directly to the side rather than forward or back.
- legs image by Stefan Jovanovic from Fotolia.com
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