Skating involves the proper position of the limbs and the upper body—but mainly the limbs. If there is any misalignment or improper placement of the two limbs, it becomes difficult or impossible.
Although the human bones were designed to stand upright or straight and only bend at a certain degree during movement, some medical, orthopedic conditions change the limbs from this original design.
Supination is a medical term for describing the weight distribution of the feet, leading to the displacement or distribution of the body weight to the exterior part of the feet.
The human body weight is distributed equally around the feet starting from the center. Still, when this center of distribution leans towards the interior part of the feet, it is called protonation, but if it is the exterior part, we call it supination.
In simpler terms, it means walking with your ankle pointed or leaning outward, thus making the weight of your body concentrating outwardly.
How do I know I have supination?
Not all recreational or professional skaters have some basic or more than basic knowledge concerning the skeleton and the limbs. Although you need the confirmation of medical personnel to ascertain whether your limbs are supinated, normal, or protonated, there are still some physical signs that can point towards the suspicion.
Self Supination Check
Mirror
Get a full-body mirror and closely look at your limb’s arrangement. Does it bend from the hip region to the limbs? Or did the curvature start from the knees to the feet? Is one leg straight and the other slightly forms a C?
A normal foot with neutral protonation and supination is an emblem of ||, but a supinated foot is similar to |/ or \| or even \/. If any of your limbs appear to have the shape of the above illustrations, then you may have supination.
Check your regular shoes.
This is also one of the simplest ways to determine supination. Check the soles of your most worn shoes by flipping them to the sole region. Notice how the soles receive pressure. Supinated feet will cause the soles of the outer part to eat up quickly while the middle or inner sides remain intact. This means the surrounding soles are thinner than the center soles.
How to fix supination in skates
There are several ways to temporarily fix supination or manage them or even disguise them during skating as there are no permanent fixation methods aside from visiting the hospital. Here are some proven ways that help in fixing supination:
Choose a highly supporting skate shoe design or type.
The type of boot worn during skating has an extended role to play. It can either aid or mar the progress of the supinated foot or feet. For feet with supination, skating boots that possess the highest form of ankle balance are recommended as they will help place the foot from the initial lateral placement to a normal one.
Consider high tops with enough padding and structural arrangement.
Ensure you get the exact skate size
Too large and too little skate shoes can have adverse effects on the normal feet, talking more of a supinated foot. It is best to choose the perfect skating boots for your feet to avoid injuries and discomfort.
To get the exact or almost exact size, take along your regular shoes and compare them with the shoe sizing system of the skating shop or skating shoes brand. Get the accurate or half to one inches size bigger than your original size.
You should take those shoes along as the shoe skating system may differ from what you initially know.
Invest in skates with adjustable lateral frames
Manufacturers know that virtually 50% of skating shoes are not suited to the average human foot. Though supination may still occur despite picking the right boot type, size, and even the best lacing techniques.
To solve this issue, lateral frames have been built to provide more comfort for the heels, ankles, and feet in general. Adjust the frames outwardly by at least 3mm to 5mm or your convenience depending on the degree of supination.
Improper skate blade mounting—rectify immediately!
A high-end fashion skate shoe is usually bought differently; the boot itself and the supporting skating blades are different and are only attached when the buyer gets them together.
When this occurs, there may be a mistake or miscalculation when the supporting blade is being attached. Ensure the blades are appropriately attached by trying them out almost immediately after the attachment.
Also, skate around and determine the area of discomfort. Is the blade mounted too much to the left or the right? Are your ankles bending towards a particular region of the blade? Ensure these questions are settled before you go home with your new skating shoes.
Pick a friendly lacing technique.
This is also as important as choosing the correct shoe lacing. Some lacing techniques offer more balance to the ankles, most especially for people with high arches and flat feet.
Try out various lacing techniques and choose the best that offer your feet the highest balance and stability. I recommend the lacing technique that gives you a snug fit and locks your heel-ankle region in one place, thereby providing no movement and positioning it in one place.
The tightening should not affect your upper ankles to allow blood flow, easy movement (back and forth, and comfort.
How do I determine how tight the laces are?
Use the two-finger method. This method involves you putting two fingers into the surrounding laces around the knots. The fingers should not go in quickly but with force.
Consider getting insoles
An insole is an additional shoe accessory that provides extra support to the natural heel pad and is often placed inside the shoes. Insoles designed to tackle one or both of these skeletal problems should be utilized for people with high arches or flat feet coupled with supination.
A suitable insole should bring almost immediate comfort when used. Although several insoles just serve common purposes, people with these feet conditions should instead invest in podiatric insoles with a great stabilizing system that acts as a good shock absorber and provides a great arch support system.
Although these kinds of insoles are often more expensive than the regular ones, the function and relief they will provide are proportionate to their price.
Exercise your muscles
A strong muscular-skeletal system will disguise the effects of supination in the feet. Ensure you engage in exercises that strengthen the lower body to ensure skating does not become too tasking or stressful.
How to fix supination
Before seeking ways to fix supination in skates, ensure you find a long-lasting solution to the feet. No matter how perfect your skates are, if the supinated feet are not fixed at first, their effect on the skates won’t be favorable.
- Consult medical personnel, an orthopedic
The first step to fixing supinated feet is to consult medical personnel known for bone realignment and physical therapy, an orthopedic to be precise.
This set of people are well versed in the human skeletal system and will proffer ways to help your feet. The form of treatment offered depends on the severity of the supination, depending on the degree of curvature of the feet.
If the curvature is barely noticeable, you may be offered physical therapy and posture realignment to correct the imbalance and prevent further curvature and injuries.
They may also offer gait analysis and prescribe different stretching, exercise, and movement routines that will slowly bring back your feet to the proper position.
- Surgery
Surgery is often the last resort and will only be offered if the supination is to the extreme. That is, the curvature has caused potential damage in the individual’s movement and must be corrected immediately.
- Change your shoes
Invest in podiatric sneakers designed to give comfort to people with supination. They have inbuilt soles and insoles that can transform your walking posture and reduce the skating that comes with it. Avoid heels or unevenly balanced shoes that require a certain degree of posture.
- Engage in strengthening, stretching exercises
Some kinds of exercise help strengthen and also stretch out some parts of the body. Engage in this exercise often and focus on the affected parts for relief.
How does supination affect the body and transcends into skating?
A mild supination case may cause slight to the sufferer and impede the overall physical feature, but a moderate to an extreme case can cause pain in the lower torso, legs, hips, feet, and even spread towards the back.
Once the pain heightens, skating may become very difficult to do.
It can stop skaters from getting into the best positions during skating or trick performance. This means the range of movement has been limited, forcing them to consume two times the energy to perform basic techniques.
This can cause low performance and weigh down the body. Also, the lower body is now more prone to injuries and may suffer slow healing.
What causes supination?
There are different causes of supination, hence pinpointing a major cause is impossible. It may be a hereditary or natural condition, being born with it.
- Natural cause or hereditary
Suppose a family member has a case of plantar fasciitis, supination, or any skeletal-related condition. In that case, there is a high risk of you having the same condition although in different severities.
Also, some people were born with a naturally slanted limb. This is not their fault and may be due to an accident or a genetic condition.
- Accidents or trauma
Other causes include physical contacts like falls or accidents. If one has survived an accident that affected the lower limb, supination can occur due to the trauma or high impact force the limb once suffered from.
- Improper posture or postural defects
Improper position can also be attributed as a cause of supination. Suppose the standing or walking posture of an individual favors one side of the body or slants towards a preferred side. In that case, the supporting side may suffer from excess weight being mounted upon, thereby causing supination.
Also, postural defects ranging from defects in the feet, kyphosis, scoliosis, or even rigid spin can cause simulation as the skeletal system is one framework that interconnects with one another.
- Bad healing or limb realignment
If the limbs healing from trauma do not receive the necessary attention, nutrients, and care, supination can occur. Bad limb realignment can also cause supination as the degree of attachment has been over or under attached.
When to see a doctor?
When you look at the limbs and the manner of curvature worries you, kindly see a doctor. You must have also heard from others about why and how your legs look curved. Rather than seeking your help or ideas from others, seek a doctor’s help.
See a doctor if pain, whether mild, moderate, or severe, becomes persistent. No matter the degree of pain, ensure you consult the hospital immediately.
Also, consult medical personnel if the limb is inflamed and hurts when touched or has a reddish tint.
Does supination affect both limbs?
Yes, supination can affect both limbs, although the severity may differ from one another. Initially, supination involves only one of the limbs and also affects over 50% of the population. There have been recorded cases of dual limbs supination cases.
Can I become a successful skater with supination?
Of course, you can be a successful skater with supination. Even though medical conditions discourage people from achieving their dreams, dedication and following safety precautions can keep you on your feet.
As long as it doesn’t affect your overall well-being and you can skate adequately, becoming a star in skating is just the basics as you can be so much more.
Conclusion
To a skater with supination reading this, this condition does not affect your skating at all. And if it does, request for a doctor to rectify the issue and commence skating.
