Correcting walking on the outside of your feet: tips and techniques

Understanding the issue

Walking on the outside of your feet can lead to discomfort, pain, and potential long-term issues if left unaddressed.

This condition, known as supination, occurs when the weight is unevenly distributed across the foot, causing the outer edge to bear the brunt of the pressure. Supination can be caused by various factors, including genetics, improper footwear, muscle imbalances, and biomechanical abnormalities.

While it may seem like a minor inconvenience, consistently walking on the outside of your feet can lead to problems such as ankle sprains, shin splints, and stress fractures. Therefore, it’s essential to address this issue promptly to prevent further complications.

Choosing the right footwear

One of the most crucial steps in correcting walking on the outside of your feet is to invest in proper footwear. Look for shoes that provide adequate support and stability, particularly in the arch and heel areas. Opt for models with a cushioned midsole to absorb shock and reduce pressure on the outer edge of your foot.

Additionally, consider getting fitted for orthotic inserts or custom-made shoe inserts to correct any biomechanical abnormalities and provide additional support where needed.

Strengthening exercises

Weak muscles in the feet and ankles can contribute to supination. Incorporating strengthening exercises into your routine can help improve muscle balance and stability. Focus on exercises that target the muscles of the feet, ankles, and calves, such as toe curls, heel raises, and ankle circles.

Additionally, practicing balance exercises like single-leg stands and heel-to-toe walks can help improve proprioception and stability, reducing the likelihood of supination.

Stretching routine

Tight muscles can exacerbate supination by pulling the foot outward. Regular stretching can help alleviate tension in the muscles surrounding the ankles and feet, promoting proper alignment and gait.

Include stretches such as calf stretches, Achilles stretches, and plantar fascia stretches in your daily routine. Hold each stretch for 15-30 seconds, repeating 2-3 times on each side.

Gradual transition

If you’ve been walking on the outside of your feet for an extended period, it’s essential to make changes gradually to avoid overloading your muscles and joints. Start by making small adjustments to your gait and gradually increase the duration and intensity over time.

Listen to your body and pay attention to any signs of discomfort or pain. If you experience any issues, scale back your efforts and consult a healthcare professional for guidance.

Professional assessment

If you’re struggling to correct walking on the outside of your feet on your own, consider seeking help from a healthcare professional, such as a podiatrist or physical therapist. They can perform a thorough assessment of your gait and biomechanics to identify any underlying issues contributing to supination.

Based on their findings, they can develop a personalized treatment plan that may include orthotic devices, physical therapy exercises, and footwear recommendations tailored to your specific needs.

Walking on the outside of your feet can lead to discomfort and potential injury if left untreated. By addressing the underlying causes and implementing the tips and techniques outlined above, you can correct your gait and reduce the risk of long-term complications. Remember to be patient and consistent in your efforts, and don’t hesitate to seek professional help if needed. With dedication and perseverance, you can improve your walking mechanics and enjoy pain-free movement.