It's extremely rare I leave comments; Just wanted to say that I'm halfway through this video and I'm in awe with this video and how thoroughly and naturally Maryke explains things, gives me a therapeutic feeling! So big Kudos to Maryke and keep up the great work! - Liked and subscribed!

10:40 beginning of exercises 11:10 distribute weight evenly throughout foot like a tripod, keep knees straight, only move foot. 18:30 you have to commit at least 3 months to see good changes, and longer than that to get it into your normal movement patterns. 16:00 Doesn't reccommend you doing all these exercises. master one first. 16:35 do you have weak glutes that causes knee to lean inwards when standing on one feet?

This was an excellent explanation of a problem that gets far less attention than over pronation. This is also the first time I’ve heard about the width of the gait contributing to supination, which I had not thought of previously with my own condition, but now it explains a lot! This is something I need to work on! Thank you for making this video.

How amazingly well explained. I wish you were a professor in my PT school. Absolutely in AWE!!!

Thank you!! I had been wearing my shoes too long for my daily walks. I ended up with severe foot pain. I ended up wearing an air boot to heel up. I bought some shoes my Podiatrist recommended . Just starting to walk again after 2 months of not walking. I really appreciate you!

Wow! She really has it going on! Detailed and easy to understand. I am hoping to use the exercises and follow..😊

Perfect timing, was just looking up stuff dealing with keeping your foot straight for a friend who has an Achilles tendon issue. Thanks

I have very bad plantar faciitis and just found this video. I will see a podiatrist in a few days, but all your information has greatly helped me. I think you're awesome! THANK YOU!!!

This is great! Thanks so much. I have quite a lot of supination, probably complicated by very high arches and slightly hyperextended and knocked knees. Sigh. But these exercises will really help me strengthen things. 😊

Absolutely excellent. I supinate, wearing (was - finally new) warn out shoes and walking 10-20K a day.

Awesome! I’m a high level runner and I noticed that my left foot supinates, causing crazy calf tightness, foot pain, shin splints, achilles pain, etc. Very helpful video for pre-season. 👍👍

I've been trying to figure out why I have knee pain on the outside of my knee for a while - thought it was IT band tightness. Still working on that, but I have a strong feeling it could be this - being slightly supinated on my right side after years of putting more weight on that side following a meniscus injury in my left knee. Thanks - physios in the real world hadn't noticed at all!

This is the most helpful info I've received about this. Thank you. I like your straightforward explanation

As a ski racer with supination, I added a plastic shim under my right binding. My race finishes instantly moved way up and I made post season that year. I was always getting behind on right turns, but after adding the shim I was able to set up a much better line throughout the more technical course sections without dumping my speed. I've tried to replicate it in my shoes with strips of tape, but it never felt quite right.

This was a very helpful video. I don't know if I am lucky to have come across it, but it addresses every aspect of my supination, down to foot pressure points and how the supination affects my muscles. Mainly, I get anterior shin pain from something as simple as sitting crossed legged and definitely more pain when I do high intensity activities like running or jumping type of HIIT activities.

This happened to me after a total mid-foot fusion and Lapidus. It was more painful than the arthritic joints were, but fixing the problem was so much less stressful!

Wow, I thought this really was a great video! Very informative and I was impressed with the clarity of the explanation. Thank you as well for contextualizing all the things you explained, I easily get some sort of anxiety around my body and this helps so much in making me confident about how to go and do something about it.

it had never occurred to me to try this. This makes total sense. I'm sitting here with suppinated feet trying these exercises. Barely 5 minutes in, I'm exhausted.

Brilliant! I've been looking endlessly for help understanding how to determine the possible cause of injuries from supination aand corrections and you nailed it. Very frustrating how much poor, incomplete or just plain wrong information is out there. Thank you!!!

Thank you for being succinct. Very refreshing to watch a video and not have to sift through all the rubbish that people add in that is unneeded! I liked it and I subscribed!

really informative video. getting to the root of the cause instead of just using a bandaid. 👍🏻👍🏻👍🏻

Thank you. Now i am sure that my problems are weak glutes, collapsing knees beacause running in line and weak instep bone muscles. Amazing excercises too ! Especially the joga parth was challanging.

Thanks, Maryke, this is very sensible, well-explained and helpful.

Excellent information and thorough. Thank you! More info than I got from my podiatrist.

Great advice

Super helpful. By far the best video on this topic.

Thank you for your video. This gave me big relief ¡Gracias!

Brilliant! Thanks so much. This was really helpful and clearly explained.

Thank you for your very helpful video. I believe I deal with a genetic problem complicated by literally dozens of injuries (ankle sprains) as a young athlete. Now, to make matters worse, I've been dealing with peripheral neuropathy. I think your exercises could help with both. Thanks again.

Thank you for you awesomely detailed and thorough explaination. ❤

Incredibly helpful, thank you for sharing!

Great video easy to follow well presented. I suffer from flat feet but I think it’s more suffering from supernation as everything you described with the way the feet naturally reacts points to supernation also all my trainers wear very hard on the right side of my heel, the left one too but more so the right. I followed some of those exercise tips which hopefully in time will help. 👍🏻

Great info, I went from running quite frequently to a home office job last 3 years. I feel like I'm landing on outside of my feet now, I'm running with Hoka's which have a ton of padding. I felt like it was due to shoe being too soft as historically I ran with a more ridged shoe. Thanks!

Very useful and informative video thanks . Much appreciated

Thank you!! This was really helpful I’m going to work on these exercises it is really helpful to actually have a demonstration and think about how feet naturally move.

thank you very much. Simple and informative

Thank you. Excellent information.

This will help me so much, thankyou

Great help! Thanks

Awesome tips.

This is very useful, thanks! I have noticed brand walking shoes have started to wear down very quickly on the outside, so much so that they're worn in around 6 weeks. It's annoying but I have noticed how I have started standing on sitting with my feet bent out so I'm sure these exercises will help. I work as a hypnotherapist and I'm wondering how much that could help with this. If standing on the outside of your feet is something you do subconsciously then maybe that could help change it back to how it should be. I'll let you know how it goes!

Okay I totally do the tightrope running…makes sense

Great video. Very informative.

My supination started after an illness when I was very young. I'm going to try hard to exercise my feet

Thank you thank you!

I have walked on the outsides of my feet since I was a kid, I have high arches that are so painful and I believe it’s something that I did automatically to keep weight off my arches. I was always athletic and have had lots of foot injuries and this has ruined so many of my shoes. You can see it in my shoes if you look at them sitting there on the floor it’s bad.

Thank you so much

I couldn't even separate my big toe from the other toes to lift it ... not sure if there's any hope with that one for me!... but the one where you go up onto your toes trying to keep a central point and not wobble out or in ... that was very challenging but doable! going to persevere with that - there's obviously a weakness there that can be strengthened - thank you!

Very helpful and validated my suspicion that an old injury to the arch of my left foot has led to a cascade of issues through that whole leg and hip as I've been training for almost a decade as a powerlifter and struggles immensely in the squat because of how I trained my left foot to over supinate (which I am genetically prone to with very high arches to begin with). Do you have any suggestions for when this issue on one side leads to twisting compensations in the squat and hinge movement patterns? I have some ideas of my own (I am a personal trainer) but any additional insights would be terrific. Thanks again for providing such clear, quality information!

Thank you 💕

Thank you

Great video. @13:50 muscles groups needed to be strengthened as well.

I'm 65 and my biggest fear with supination is falling. I have custom orthotics but I need more help

Will this work? I desperately need it to. My supination has gotten so bad I can barely walk. If it works I’ll cry tears of joy.

I've bought very squishy shoes because I'm on my feet all day at work. Additionally, we have anti fatigue mats everywhere that i end up standing on. i think I've always been a supinator, I've always kicked myself when running. but the last few years it's gotten much worse. so thank you for this.

I have been having some leg pains and sprained ankle. Recently figured out was supinating but not pronating enough. After watching the video I have an idea why.. using a treadmill that is causing a tight wire type gait seems really suspect. Thanks

I'm watching this because for 28 years, all my shoes gets worn out on the heel area unevenly(supination)

On my right foot I put most of my weight on the outside and on the left foot most of it is on my heel! How do I change this?

i had a stroke so dealing with this and weak ankles

I don't know if this is mentioned in the video but femoral retroversion is another contributing factor to supination (duck feet). I can't walk or do things with my feet pointing perfectly forward no matter how I tried as it puts strain on my hips.

Thank you so much for most informative video.I am glad i ended up here. Going to try this from now on.I work at a warehouse and have to wear safety shoes which are always not that comfortable. Also i wear half size up for long shifts as feet could get swollen. Been dealing with arch pain and sharp pain in my heels. Any suggestions on work shoes and what kind of insoles i should to try for foot pain?

You are an excellent teacher! I am not an athlete in the slightest. (This year my goal has been simply to lose weight; at this point I have lost 55 lbs and have 100 pounds still to lose. I have not been moving enough partly because of lockdown.) Anyway, I had to wear corrective shoes as a child and I have a clumsy gait. I am prone to falling and developing tendinopathy of the Achilles and nearby tendons. My question: is it possible for me, age 60 with osteoarthritis in my knees, to retrain my gait and not oversupinate? How? Links appreciated if helpful. Thank you so much.

Thank you for all these information, I don't know what running shoes I can try, could you please us give me some names of running shoes for supination?

My left foot has slowly started walking on the outside, and it's causing me pain in my toes and knee. I've developed a little bit of a limp, so I'm hoping these tips will help me❤

Oh my goodness I get what you mean by being annoyed by the toe exercise! I can’t even put my toe down without lifting other toes up

Had heel surgery back in September. Went through physical therapy and somehow developed heavy supination in my foot. I really don’t understand how that could’ve happened. Is it from just not using my foot for the months of healing?

Wow. I just discovered I'm totally unable to move my left big toe independently 😮

I am a definite supinator, as is my son. I walk withy feet st 10 to 2 . I often wonder whetherits a familial tendency. Also, i have often wondered whether weak adductors out of balance with abductors,( plus weak glutes ?) building up gluteal muscles and core seems very sensible, but what do you think of the ad-ductors ?

I thought arch support would help. 😑 Going back to neutral insert & doing these exercises to correct.

I get excruciating ankle cramps / feet cramps and extends to calf

how do i fix clicking and clunks in my ankle when i move it?

My left foot lifts on the inside when pointed forward. This results is every left shoe blowing out at the pinkie. When running on flat surfaces its a constant exercise to correct. Left foot tends to twist outwards. Frankly I'm considering inside kevlar patches secured with shoo goo to extend the usable life of approach shoes.

I’ve been running big distances and soon as I start running my calf hurts then goes through my hips then pain ends up going through my hamstring. I’ve had scans and all clear. It’s really frustrating. Can you offer any tips thanks

I went into Sephis shock and my right foot supinated. Is there a way to fix it

Thanks for excellent information. I have question about my condition and I'll be more than happy if you reply. I'm sure that I have supination. it's also confirmed by a pediatrist. However my pain and injury that doesn't recover for long time is at the arch of my foot. I don't understand the connection between "supination" and "arch pain". thanks upfront for the reply!

hello, what about tailors bunion. I have supination and tailors bunion, does supination the main cause? thank you

How long should I do each exercise like how many days or weeks should I do the lifting of the heels with both feet

Hi, I have metatarsalgia in both feet, especially on the outside. The podiatrists told me that I have a supine footprint and that is where I exert the most pressure when walking. Do you think these exercises can help me?

Thank you so much for this video. God bless you. Every morning, I cant put even slight pressure on my right foot. I put distributed pressure on the foot as you suggested. Its excruciating for some seconds. Then a click or crack is there and the pain becomes very less. But even while walking carefully like you suggested, there is a slight cracking of nerve?.. bone?.. Am I doing it right?

I have supination with torn achilles tendon. When I do the toe raises - and try to balance evenly on my toes, I have tightness and pain in my inner ankle. How can I stretch my inner ankle and make it more flexible? Thanks!

What if you don't feel the tripod under the 5th metatarsal, the knuckle of small toe? How can you increase that contact?

What would you recommend for a highly active amputee. I'm amputated at my hip on my left side. Work on concrete all day wearing a prosthetic. Any tips and tricks?

Can your supination be due to weak glutes and tight hamstring? If so, can you explain how that works in body mechanics? Also, what are some exercises for it?

wow. Thanks for your expert advice. Do you know if the Nike Zoom pegasus 38 is good for supinators?

I had a surgical surgery on my left ankle due to an accident that broke of a piece of the talus bone. I had a bone graph done also with a surgical rod placed in between the two long bones to the bottom heal bone. I now have a fixed fused ankle and now also supination of the foot. What would you recommend helping this supination when walking. Thanks.

I have pain outer side of my foot some whenever I walk even smaller distances. This pain developed overtime from heel to side of the foot. Also on the same leg I had ACL reconstruction surgery a year ago. Could that be a reason?

TRYING to find someone like you in the Vancouver, WA Portland, OR area to help me with the plantar fasciitis problem with my left foot.

If i Supinate because i have bow legs, should i be wearing a corrective shoe(that could cause problems with my feet seeing the supination is coming from natural mechanics) or just a neutral shoe and just practice being mindful of proper step?

i only have this problem with my left foot--i have had a bad sprain and a tibia plateau fracture of my left leg and ankle. my right foot is fine. when i'm tired my left foot really rolls out.

Hi, does having bow legs contribute to supination? Thanks

I'm over 65 and I have this issue. I developed Peroneal Tendonitis several months ago from walking too much, 2 days in a row which I hadn't been used to. I was also wearing shoes that were kind of old with worn tread on the lateral parts of the soles. I just got some New Balance 928v3. They have a rollbar. Are these a good shoe choice for helping with supination? Thanks, this video had great information.

I have moderately high arches and under-supernate when I walk. Will rolling my feet further inward when walking help prevent the associated injuries?

Thank you. I have a little difference, my right foot is perfectly moving and left one supinating a little bit more than a tight one, i can see it on my running shoes, it causes me little discomfort and sometimes pain in my left biceps femoris and sometimes glutes medius due to overcompensating oversupination. What would you recommend in this case? Start from the foot and go up a leg?

It doesn't work for me sadly mine have some to do with my legs

Can supination be the reason behind my arch pain? I always have tingling,numbness, burning sensation and electric shock-like pain when i run

Mam i have 2 question i hope u will reply me 1 mam i dont have any orthopadic equipment so will my supination could me treated without orthopadic equipment 2 secondly which orthopadic equipment is best to fix this isuue kindly tell me its name so i could buy it... 3 mam how much approximately it will take to fix supination.... Kindly answer my these 3 question i will be thank ful to u

I all of sudden gotten shin splints and I think I supinate, I've been running for many months, and last week I did really good I didn't change anything but my shins started hurting way early in the run this week. I haven't had shin splints since I started, could it be my shoes?

Can supination cause the tibialis anterior to be strained close to the ankle? I had an injury from running about 4-5 years ago. I had a sprained ankle and intermittent stabbing pain in the center of the bottom of foot along with what seemed to be nerve damage as after the pain would hit my foot for a few seconds it would shoot up through my body. I believe this may have caused me to start supinating more. I’ve had hip pain on the same side (right) for about a year and a half. I now have hip and IT bad pain along with a strained ankle which is in the region of the tibialis anterior. I don’t know if this was strained from 6 months of hip bursitis recovery exercises or if the cause of it is the supination. Thank you for the excellent video!

I am only having supintaion on my right foot and having heel wear on my shoes do to this. Left foot is fine. My right ankle I injured playing soccer in the 80's and mobility in right ankle is less than left. can I correct just my right foot?

I stand and walk on the outside of my feet pretty severely and my outer calf area and now knee are killing me. feels like shin splints. I don't have enough muscle to fix this on my own.