Supination and Your Ride: The Impact of Foot Alignment on Balance and Pelvic Position
In equestrian biomechanics, foot alignment is crucial for how we sit, balance, and move with our horses. Pronation, the inward roll of the foot, presents its own challenges, while supination introduces a different dynamic. Supination happens when the foot rolls outward, causing more weight to be distributed along the outer edge of the foot. This can significantly affect a rider's balance, posture, and alignment in the saddle.
What is Supination?
Supination occurs when the foot arch is higher than usual, causing the weight to shift toward the outside edge. If you notice excessive wear on the outer edges of your shoes or boots, this could be a sign that your feet tend to supinate. In this position, the foot doesn't function as efficiently, and this misalignment can create a chain reaction that affects your entire body.
In terms of riding, supination triggers external rotation of the femur (thigh bone). This outward rotation can cause your pelvis to tilt backward, a position known as posterior pelvic tilt. As a result, your lower back rounds, and your tailbone tucks under, which affects your ability to maintain proper posture and follow the horse’s movement.
Why Does It Matter for Riders?
Riders rely on balance in the saddle. When your foot supinates, the outward roll of the foot can cause your pelvis to tilt backward, throwing off your posture. This tilt disrupts your ability to sit deeply and stay connected with your horse's motion. Your horse might feel like you're compensating for your position, leading to tension in your lower back and hips, and discomfort in your upper body as you try to regain balance. Over time, this imbalance can lead to fatigue and reduce your control over the horse's movement, affecting your overall performance.
To help riders assess whether they’re dealing with supination, here are a few simple checks:
1. Shoe Wear Test: Look at the soles of your riding boots or everyday shoes. This is a classic sign of supination if the outer edges are worn more than the inner edges.
2. Stand and Shift Test: Stand barefoot on a hard surface and lift your toes slightly. If the weight shifts noticeably to the outer edge of your feet, this indicates a tendency to supinate.
3. Feel It in the Saddle: While riding, notice if your pelvis is tucking, making it difficult to maintain an upright posture. If you feel rounded or find it hard to sit deep in the saddle, your feet could contribute to this misalignment.
Strengthening and Proprioceptive Exercises for Supinated Feet
Once you’ve identified, focusing on strengthening and improving the flexibility of your feet can help restore balance. Here are some targeted exercises:
• Ankle Inversions: Sit with your legs extended and slowly tilt your feet inward, keeping your heels on the ground. Hold for a few seconds, then return to neutral. This helps strengthen the muscles on the inside of the foot and ankle, which can counteract the outward rolling of the foot.
• Toe Spreading: While barefoot, spread your toes as wide as possible and hold for a few seconds before relaxing. This exercise improves the foot’s range of motion and increases proprioception, helping to balance the pressure distribution across the foot
• Single Leg Balance on Soft Surface: Stand on one foot on a soft surface like a yoga mat or foam pad. Focus on keeping your foot balanced and centered, avoiding outward rolling. This not only strengthens your feet but also helps improve overall body awareness and balance.
• Heel Raises: Stand with your feet shoulder-width apart and slowly rise onto your toes, holding the position for a few seconds before lowering. This strengthens the arches and helps distribute weight more evenly.
Remember to incorporate these exercises into your routine to correct your outward foot position, which will enhance your balance and pelvic alignment while riding. It's crucial to pay attention to how your feet interact with the stirrups and make small adjustments to improve your overall riding posture.
Enjoy your ride,
Ale
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