Pronation and supination are needed to control orientation and take the required position of the limbs, as well as shock absorption and repulsion.
When walking and running, they control the foot, which sets the strength of the muscle load during movement, since movement begins and ends in it. The effectiveness of the jogging movement directed strictly forward has the greatest effect on movement speed and endurance.
Deformities of the foot: causes and origin
Transverse and longitudinal flat feet are the main cause of deformity of the forefoot.
The reason, most often, is narrow, uncomfortable shoes with high heels.
Function of a healthy foot
When walking or running, after the heel touches and before the toe comes off the support, the following events occur:
- The sole touches the support with the edge of the heel, with parallel supination.
- There is a transfer of body weight to the supporting leg, with simultaneous pronation of the hindfoot.
Pronation: what is it?
To make the movement comfortable, cushioning is necessary, natural in this case and called pronation.
When placing the sole on the surface, it becomes much flatter, thereby reducing the load of the body pressing on it. This mechanism is associated with the work of automobile shock absorbers. The inward shift of the lower leg, and the turn, also significantly increase the shock absorption.
For a significant increase in stability and maximum repulsion efficiency, it is necessary to significantly increase the contact surface, which nature has done well.
After extinguishing the excess energy when walking or running, the human body rapidly moves forward in the direction of movement and engages the next phase of the movement cycle, called supination.
About the types of pronation disorders
People can be divided into the following groups:
- Overpronation - the even distribution of the load is significantly reduced. The movement of the tendons is limited due to the fact that they are under constant pressure. All other things being equal, people suffering from hyperpronation are injured much more often than those who can be classified as neutral pronation. It is common for one the problem entails another. In people with weak muscles, flat feet progress and, as a result, the load on the knee joint, lumbar spine, other joints and muscle groups increases.
- Hypopronation - a situation when the sole does not bend enough. The diametral opposite of hyper-pronation, with a similar result. When walking or running, the outer edge of the sole is supported, while the ankle joint does not move inward, but, on the contrary, tends outward. A situation arises when there is practically no shock absorption, but the musculoskeletal system does not allow the body weight to be transferred to the arch of the foot in order to reduce the stress to the proper extent.
The importance of supination
In addition to the fact that the ankle is involved in the process of supination and pronation, movements also move to the area of the knee joint, hip, pelvis, and lumbar region. The more developed the muscles of the instep supports and pronators, the less load is transferred to the upper sections and, as a result, less fatigue.
When the phase of maximum contact with the surface comes, the athlete's body rushes forward, as a result of the formation of a rigid lever and the closure of the joints.
There is a preparation for repulsion, which is preceded by a short-term supination, which significantly increases the push and, as a result, the speed of the athlete. The process of heel lift-off is called the take-off period, which is followed by subsequent supination. Well-developed arch support muscles greatly increase the chances of winning the race.
Supination - pronation: running speed and fatigue
Excessive supination when touching the surface strongly affects the decrease in softness and generates excessive amplitude, which negatively affects walking and running results.
Overpronation is also unacceptable as the outsole lengthens, becomes flatter and more elastic.
Pronation provides two main mechanisms - shock absorption and stress relief in contact with a hard surface, as well as balancing in case of contact with uneven ground.
In cases where the cushioning process is too delayed, the sole does not have time to react in time and acquire the necessary rigidity, which significantly reduces the jogging ability, and also contributes to the accumulation of fatigue and, as a result, reduces endurance.
Excessive, so-called - hyperpronation, adversely affects the results of walking and running, and is also harmful to health.
The role of the tibial muscle in the occurrence of hyperpronation
The tibialis posterior muscle is the main controller of pronation, providing the necessary arch lift at all stages of walking or running.
Ligaments of this muscle run under the foot, uniting and supporting the bones.
When the staging phase begins, the posterior tibial is stretched, thereby slowing the dynamics and duration of the damping.
Due to the fact that she raises the arches of the foot, the push is much stronger.
When the tendon of the posterior tibial muscle is taut, it relaxes.
The consequence of muscle weakening is a significant decrease in performance when walking, running, high jumping. The posterior tibial is the primary mechanism providing a soft landing or powerful push off.
What diseases can impaired supination lead to?
Increased hypersupination and especially hyperpronation is the cause of chronic pain in the legs and lower back, as well as regular injuries.
Discomfort of the cervical spine, headaches, malocclusion - may be the result of flattening of the foot as a result of increased stress.
As a result of the deviation of the knee joint towards the central axis of the body, the patella can move outward, resulting in abrasion of its cartilage.
What diseases does a violation of pronation lead to?
A healthy foot is characterized by neutral pronation, a displacement of more than four percent, is a deviation as a result of which changes occur in the musculoskeletal system, which entail: lack of correct load distribution, injuries and, as a result, a decrease in results when walking and running.
The main function of the muscles and ligaments of the foot is to distribute the load upon contact with the surface, provide shock absorption and support the bone structure.
With prolonged walking, pain occurs, and in the case of increased flat feet, pain can occur even if you stand in one place.
The more developed flat feet, the more impulse is transmitted to the upper part of the skeleton, when walking and running.
The joints, spine and base of the skull are subject to significant stress. To distribute such loads, the spine is more intensively involved in the work, as a result of which it weakens and its intensive wear occurs.
Such changes also lead to pinching of the nerve endings of the spinal column.
Among other things, the foot can be strongly deformed with a high degree of flat feet. This can lead to: deterioration of gait, fatigue in the legs, poor circulation, swelling and pain in the ankles, changes in the hip and knee joints.
Symptoms of flat feet:
- The inside of the shoe is heavily worn down and worn out.
- Unreasonably rapid leg fatigue.
- Pain, fatigue, heaviness, cramps, swelling in the legs.
- Ankles swell.
- Difficulty walking in high heels
- Thickening of the foot.
How to prevent violations?
Pronation can deviate from the norm, in such cases, it needs to be corrected and strive to bring it back to normal.
Soles that can compensate for violations are developed and tested by orthopedic companies.
Shoes with such soles help the athlete avoid injury and pain, and also improve performance when walking and running.
Individual orthopedic insoles and shoes
Instep supports - special insoles that help restore the foot in case of deviations.
To eliminate pain and effective recovery, it is necessary to correctly choose the shape of the insole.
For the manufacture of the most practical instep supports, it is necessary to undergo an orthopedic examination: to establish the degree of flat feet and size.
Modern insoles are made of various materials and can consist of: silicone, europlastic, supralen.
- With increased flat feet, tabs are used for the forefoot.
- The back of the insole can be designed to eliminate pain and reduce heel stress.
- Sometimes the insoles can be made using spacers between the toes to prevent the toes from slipping.
- The most natural version, realized with an instep support for the heel and a pronator for the forefoot. This insole contributes to the twisting of the foot, which relieves muscle stress and reduces stretching forces.
In cases with an increased degree of flat feet, you can not do without special shoes, - lace-up shoes, and a solid sole. As a rule, for the manufacture of such shoes, a plaster cast is required.
In order to choose the right healthy shoes, you need to understand what to look for:
- A solid sole and high-quality instep insoles are a sign of good footwear that will perfectly develop the foot in the presence of deviations from the norm. The design of such shoes provides an opportunity to waddle well from toe to heel.
- The insoles tend to rise up the inside of the foot.
- In order to avoid changes in the shape of the toe, the forefoot should not be excessively narrow or wide.
- It is good if the insole contains a soft pad under the toes.
- The back of the shoe should support the heel well and be stiff enough. Flip-flops negatively affect the ligaments and muscles of the foot, if worn for a long time.
- Good shoes are usually made of leather because they are soft, stretch well, and breathe.
Poorly developed muscles and ligaments of the foot, contribute to the development of flat feet, since they are the main cause of impaired pronation in eight cases out of ten.
Competent and regular training is a guarantee of health not only for the legs, but also for the body as a whole. Muscles and ligaments need constant stress to maintain a healthy shape.
