Are you trying to walk more for exercise? If so, you might have noticed an odd wear pattern on the heels of your shoes. You should expect the back of the heel to wear down, but you might see the worn spot on the left or right of the heel, rather than in the center. These off-kilter patterns mean your feet either supinate or pronate, rather than resting in a neutral position. These conditions can lead to health problems, but take heart -- you can change how your foot hits the ground when you walk and stand.
Orthotic Inserts
One of the easier and faster ways to prevent your foot from supinating, where your step places more weight on the outside of your foot, or pronating, where your step places more weight on the inside of your foot, is to get orthotic inserts for your shoes. These inserts cradle your foot and gently force it into a more neutral position. Other than putting the insert into your shoe, you really don't have to do anything to see the benefit and have your foot straighten out.
Foot Exercises
You can also try exercises for retraining your foot on how to hit the ground. These exercises include rolls, stretches, and jumps. Don't undertake the exercises without talking to a podiatrist first, though. You must be sure that there is nothing else going on with your feet and ankles before attempting the exercises. You also have to ensure the exercises will be appropriate for supination and pronation, and that they aren't some random exercises that turn out to do no good.
The advantage to doing the exercises is that the new way of hitting the ground will stick with you. You won't need extra inserts for your shoes just to walk well.
Untreated Risks
Supination and pronation can affect your physical health. Even mild versions can add to the strain on your legs and spine. Most alarmingly, you increase your risk of ankle injuries when you walk or run with too much supination or pronation. By keeping your feet and ankles in a neutral, centered position, you reduce the risk of suddenly finding your ankle collapsing.
If you'd like more information about how to walk and how to help your feet and ankles stay neutral, contact a foot and ankle specialist as soon as possible. The sooner you find a solution for your feet, the sooner you'll be able to feel the benefits of improved skeletal alignment and neutral ankle position.
Share13 August 2015
