How To Correct Duck Feet (Feet Turn Out) | Step By Step Program

Подписаться 2,2 тыс.

Просмотров 246 тыс.

50% 1

In today's video, we're going to diagnose the root cause of your duck feet and give you the proper program you need based on which muscles are causing the movement impairment.
There are several causes of duck feet but in this video we go over the two most common causes I see with new clients. That is excessive hip external rotation and a lack of ankle dorsiflexion.
Let's diagnose which one of these may be causing your feet to turn outward and I'll give you the stretches and strengthening exercises to fix it for good.
I hope this helps and if you have questions please let me know in the comments.
Thanks for watching!
Online Personal Training: www.lightsidewellness.com/per...
Website: www.lightsidewellness.com/
Subscribe to my email newsletter: mailchi.mp/a1902e540f45/light...
► Music Credit: LAKEY INSPIRED
Track Name: "Smile"
Music By: LAKEY INSPIRED @ / lakeyinspired
Original upload HERE - www.youtube.com/watch?v=jd4nR...
Official "LAKEY INSPIRED" RU-vid Channel HERE - ru-vid.com/show-UCOmy...
License for commercial use: Creative Commons Attribution 3.0 Unported "Share Alike" (CC BY-SA 3.0) License.
Full License HERE - creativecommons.org/licenses/...
Music promoted by NCM goo.gl/fh3rEJ
#duckfeet #posturecorrection #tighthips #anklemobility

Опубликовано:

9 сен 2019

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 321

@123495734 3 года назад

Duck here, fixing my duckie feet

@shamimaakhtersrabonti5456 3 года назад

How long did it take time to fix duck feet??

@123495734 3 года назад

@@shamimaakhtersrabonti5456 im nowhere close its been 3 months, i dont know, damn it all. Ehem i mean **Quack**

@raffaele8556 2 года назад

Did it work?

@randomvariable9480 2 года назад

@@123495734 wtf

@mariamkochiashvili5253 2 года назад

@@123495734 SO I'LL HAVE THIS PINGU WALK MY WHOLE LIFE

@mujeerahmed4246 2 года назад

I was bullied throughout high school for having duck feet and I never knew this could be treated and corrected till now. This is literally my biggest insecurity and I would do anything to get rid of it. I am gonna try this for a month and see if I get the results.

@JustinMartinezCPT 2 года назад

That's terrible to hear Mujeer. I hope this helps you!

@MysterMalik 2 года назад

Me I'm super self aware like I literally wasn't told this by anyone. I wasn't even roasted.

@Jay-pw5hy 2 года назад

@RU-vid deleted my account again did you see any results

@nevra4623 2 года назад

it's been 4 months mujeer did it work

@mohammedalishah4959 Год назад

@@nevra4623 he didn't try i guess

@josegonzalez6231 3 года назад

You went straight to the point not like many other videos

@iyeun_llopiz 4 года назад

This is literally the best video I've seen on fixing duck feet. Thank you!

@JustinMartinezCPT 4 года назад

Thanks!

@michaelelizondo4724 3 года назад

Did it work?

@ft.demonte5703 3 года назад

I think you must look cute when you will walk like a duck

@mTrader1 3 года назад

@@ft.demonte5703 😂

@RodTsunamii 3 года назад

Ur the first female I've heard with duck feet

@albireotheredguard1599 3 года назад

Thank you for this, I've had this problem for 38 years and didn't even know it was a problem until a few years ago. I've always been self conscious about how I walk and wondered why I was always walking and running funny. I can't tell you how many times I've twisted an ankle running! Not only that, but I've been running into things or tipping over. It wasn't until this week that I started having pain in my left knee, hip, and calf muscle. Thank you for this video, I'm going to try fix these problems as soon as I get home!

@danocon92 3 года назад

Did it work?

@albireotheredguard1599 3 года назад

@@danocon92 It's working I'm doing another exercise along with it. It's called the Hero Pose, that one is going to take some getting used to because I'm about 100 lbs overweight, so I've been trying to lose the excess weight because it puts a lot of pressure on my knees, but it does work! You just have to keep at it and don't give up.

@MukulNaidu 2 года назад

@@albireotheredguard1599 im 15 year and i also have duck feet how i can fix it

@albireotheredguard1599 2 года назад

@@MukulNaidu watch the video.

@dfuzejunejo5561 2 года назад

Any update on progress

@memes4fun84 3 года назад

This is good for me cause I was born with my feet turned like this when I walk, i have the ability to turn both of my feet all the way back at the same time

@essex1740 3 года назад

Same!

@aleajajames5613 3 года назад

Same

@isabellamartinpimentel3901 3 года назад

I can too people tell me I look like the exorcist jajajajajs

@julierobinson7230 2 месяца назад

Same! I didn’t know this could be fixed! Now my son has it so we are gonna work on this. I wonder how long it will take

@robertmiller1578 8 месяцев назад

Thank you for producing this video. It is very helpful and easy to understand.

@afreenpathan6164 3 года назад

So grateful to u for ur selfless act. Thank u. May u get the reward from the almighty

@leeconway8007 3 года назад

Great explanation, exactly as it should be👍

@crescentmoon610 4 года назад

Great video. Clear, concise, and informative without the any of the typical filler nonsense. Many thanks for this.

@JustinMartinezCPT 4 года назад

Thanks I hope it helps

@XTheSpartanX7 2 года назад

What a guy, I'm subscribing.

@TheRusseller 2 года назад

That was excellent. Thank you.

@kristinec212 3 года назад

I've had this all my life and I've tried to just walk straight but it hurts and Its difficult walking. I'm going to implement this ty

@JustinMartinezCPT 3 года назад

Hi Kristine I hope it helps :)

@gaminghub2189 2 года назад

@@jagi-seda9979 She's on wheel chair now probably

@topgtater2428 2 года назад

@@gaminghub2189 Lmfao

@LagrangePoint0 9 месяцев назад

@@jagi-seda9979 she ded

@popovoleksii2714 Месяц назад

Very informative, thank you

@SoftwareSavesMe 2 года назад

Very helpful explanation and concise therapies. Thanks for making this.

@dariongreen8997 2 года назад

As a football cornerback, it's really important that I have better footwork and I'm able to be efficient on the field. This really helped me out a ton, thank you.

@hectorthegamer1091 2 года назад

I'm in football too and my feet are the only things that get tired its tuff do you recommend any shoes

@boblansonfig3972 2 года назад

@@hectorthegamer1091 I say do more endurance footwork workouts , also get adidas cleats . I played cornerback and my feet always got tired they felt heavy until I switched to Adidas cleats from Nike . Adidas cleats are lighter especially the ones I had. I also switched to low top cleats , you could get your ankle wrapped before for ankle support

@icarojose6316 Год назад

Have you guys fix this problem ?

@ThogusDonatus 2 года назад

i did the stretch tips that u suggested in the video and whit the wall test it got better after Each try and holy moly my muscles was Super tense Had to Really use the Roller in order realase the tension in the leg muscles

@Nathanator 2 года назад

Thank you! I stretched my soleus daily for 2 minutes on each leg and after a week I've already seen major improvement.

@Nathanator 2 года назад

@kHaLeD FE It worked, but I haven’t been consistent with it lately. If you’re consistent, you’ll see great results, and even if it doesn’t fully go away somehow, you’ll see a major improvement from before.

@WC1Master 4 года назад

Thank you so much for your tips! Very informative. Can’t wait to try these exercises out. Keep up the good work!

@JustinMartinezCPT 4 года назад

Thank you I hope they help!

@ImCursed99 3 года назад

thank you so much! my brother has duck legs and i will tell him to do these steps and for the 2nd the thank you so much TYSM

@amsalsa7871 Год назад

Thank you for this video. Concise but very interesting/ informative. Much appreciated. ❤

@JustinMartinezCPT Год назад

Thank you I hope it helped!

@lukasgrun3008 4 месяца назад

Good Content. Thank you so much!

@jacobtb1 Год назад

Helpful, thanks

@nikolaobrose7247 3 года назад

Only one of my feet has duck foot or what ever you’d call it so this video helped quite a lot

@user9042 3 года назад

I have the same problem, was this exercise helpful did it correct ur duck feet?

@nikolaobrose7247 3 года назад

@@user9042 it kinda did I did this for a while but if you practice looking at your feet and making sure it’s straight it you should start seeing improvement

@raptorzk7475 2 года назад

I've the same problem, can you stand straight now ?

@solemanbarez3239 3 года назад

Yes this is a good video as my feet are very uncrkmfortable on my right foot

@andrematthews8730 3 года назад

I’m going to try it.

@shannonmartin924 3 года назад

Thank you!!!

@TheBrazenGoddess 4 года назад

Great video, thank you !

@JustinMartinezCPT 4 года назад

Thanks!

@divyanshnarula7031 3 года назад

Thanks sir👍

@crushed_oreos 3 года назад

very helpful tips, thank you :) btw can anyone give me an estimate how long this will take to show results, that'll be really appreciated.

@justahoy9410 Год назад

1:53 2:46 3:29

@GamingMemesSS 3 года назад

Thanks a lot man

@Yalltoodumb Год назад

The ball slipped for me!! Wohaaaa GOOD MORNING!!!!

@senanda4175 2 года назад

Thanks bud, I was having problem with my feet being outward when I ran, this triggered a series of injuries and I didn’t figure out the cause, thanks to you I’ve successfully fixed my duck feet, Cheers Mate!

@MANDY-ho1de Год назад

Hlo

@anandjani4748 Год назад

How did you cure your duckfeet problem?

@aldrogo7510 Год назад

Great video - should these exercises be done daily or every other day to give muscles a chance to recover?

@jjm9622 3 года назад

Thanks bro you helped me although i didn't expect to get results this fast!

@jjm9622 2 года назад

@RU-vid deleted my account again yeah for me it worked but i feel like they just got fixed by themselves because one day i was playing soccer and after that i felt my feet straighter. I sugest you try it because you never know if it'll work. If they don't get better in around 2 3 weeks i suggest therapy or something like that.

@victor3763 3 года назад

ive had this after a car accident but i only have the issue on my right foot ( since i had to get multiple surgeries on it ) ill try what you said , thanks a lot, also if you have any tips please share

@mohammedalishah4959 Год назад

Well he looked honest. I will try this for my ducks feet.

@parsaettehadi3097 2 года назад

useful content

@ExtremelyToxic 3 года назад

Just loosening up my glutes with the ball made a huge difference, this was a problem I didn't know I had until recently, wow

@josegonzalez6231 3 года назад

Did you had it since your childhood?

@geoshangelo885 5 месяцев назад

Appreciate this video! What do you think is the main goal for people who had their upper legs/hips externally rotated? Should we focus on strengthening, stretching or mobilizing the hip external rotator?

@user-kt7no8de3t 2 года назад

For most of my childhood I've been bullied about my walking everyone calling me penguin thanks for advice I'll update in a few months

@hp7937 3 года назад

Hi there. I have fixed them. Man it is a painful and long process. My DF were accompanied with other issues, but once you are young, you can solve it hands down. But supination and pronation may arise. I have used different stretching techniques and depending on how long you have stayed with DF, all the muscles in your body will accordingly react to the correction of them (parallelism, extension and opposition notions come into play to say the least)). I would not recommend fixing DF for those with spine protrusion or any other form of spinal disc herniation without medical ou physiotherapeutical orientation - man, that is serious, it is very painful and many unpleasant memories are brought back. Do it when young and complications can be managed easily, since the tendons and muscles are not as tight as compared to older people's, and as we are leaner and less prone to changes. All the best.

@hn1744 3 года назад

How long did it take to fix it?

@lifegoeson7468 Год назад

Thanks for this video I realized that my legs are normal and I was worried for nothing lol

@jasonrichardson8498 2 года назад

Thanks so much!

@JustinMartinezCPT 2 года назад

Thank you I hope this helped you

@lurgy5177 3 года назад

Thank you so much for this!!!

@AquadinX 2 года назад

I'm not sure if you did already but you should make a follow along video

@ClarissaPacker 4 года назад

I've seen my foot prints the right foot is straight but the left foot points outward, I injured the left knee in December 2017, torn meniscus. Been having problems ever since.

@robinbauer7575 2 года назад

Yoo that inernal hip rotation of yours is great but maybe rotate less out but try to not move your knees that's how my physio thaught me

@patgray5402 2 года назад

My problem was weak hips thanks.

@dragonofthewest8305 2 года назад

Thank you

@JustinMartinezCPT 2 года назад

No problem Zuko

@Rawrrawrxxx 2 года назад

Hi! Nice flow and how you presented all that info 👍 Btw that astronaut painting is dope. One Q. How can you tell if the problem is structual? I mean the way the bone is

@JustinMartinezCPT 2 года назад

Hey thanks for the comment! If the issue is structural it would need to be evaluated by your physician. They may want tests done to verify but they would be able to let you know.

@samer6112 2 года назад

Bro great stuff I definitely have duck feet how many times a week do u recommend the exercises and for how long

@theresaclark282 3 года назад

Yes

@shawnm2113 2 года назад

My ADD kicked in and I lost focus until he said "really dig that ball into your butt"... I paused so I could die laughing then replayed the video. Very helpful

@filipem.3845 4 года назад

Great video! Would you make one for those with feet 🦶🏼 turned inwards? Cheers

@user-nm9sk1sf4i 3 года назад

Pigeon toed?

@albireotheredguard1599 3 года назад

Would a trigger point massage ball be good or do I need something more sturdy?

@jordainebarro1663 2 года назад

@killerkarol4999 3 года назад

I don't have a resistance band and foam roller.what can I do now? Will I get results by doing the stretches only?

@estoyboy Месяц назад

Can I use an electric massager with a ball attachment on those glute muscles instead of is it more about the stretch then putting pressure on them?

@kaijiex3 2 года назад

Hi, when I sit down with my knee bent 90 degrees, both my knees are facing forward but only my left foot is facing outwards. Do I use the 1st or 2nd method to fix my duck foot?

@ayme3496 3 года назад

Is it possible to have both causes? I think I have both!

@treefitty937 Год назад

Would it be beneficial to also strengthen the external rotators since maybe theyre weak which is why they are tighth?

@Athan.M 3 года назад

This exercise is for tight adductor?

@allyouinfotech7936 2 года назад

I realized this issue after squats

@kittenslayer516 Год назад

I've had duck feet for many years now, never knew how to fix it, became an issue a couple years ago. I really hope this guide helps me correct not only my feet, the pain goes all the way up.

@cccaptaincold2135 Год назад

Update?

@basicthings17 9 месяцев назад

Does it work ?

@fckinhell1753 Год назад

I had no idea this was a thing.. my mma teacher said i should correct my feet to point straight so it doesnt later on cause back problems,knee problems etc.

@klee4071 3 года назад

What is the pounds of the resistance band that you are using?

@redlinedeath 2 года назад

How do you know if it's a muscle imbalance or femoral retroversion?

@manan-543 6 месяцев назад

Hey. I wanted to ask if there are any structural defects that may cause duck feet. Because my right leg is the one that has the problem. The knees face straight but the rest of the leg below the knee is rotated outwards. I wanted to know if there are any permanent conditions that may cause it or if it may be fixed by physical therapy alone

@Hctans 19 дней назад

I failed both tests 😂 master of all duck feet

@ymri6051 2 года назад

Thanks for this ! I'm going to start incorporating this in my workouts from now on. Would you recommend doing it before or after my leg workout ?

@JustinMartinezCPT 2 года назад

Hey Ymri I would recommend doing this after your workout or on your off days. Thanks!

@ymri6051 2 года назад

@@JustinMartinezCPT that's what what I've started doing and I'm already seeing results! Thank you so much for this

@icecold3902 3 года назад

Should i still do both my legs when only one is duck footed? Great vid! I suggest on buying a mic and record in a sound proof room for less echo, good luck

@JustinMartinezCPT 3 года назад

Hi ice cold no you would only need to focus on your one side of the other is normal. Thanks!

@manya.2380 3 года назад

How much time it will take???

@Nathanator 2 года назад

If my duck feet are caused by the second reason, would doing calf raises worsen the issue?

@crazy4preityzinta 2 года назад

How many days should this be performed... one time or certain period

@Thorned_Rose 4 года назад

What about tibial external rotation?

@rolakhayata4243 Год назад

What about foot inversion/eversion? Could that cause duck foot in one or both?

@qcawley 7 месяцев назад

Great video thank you! Question: when the hip external rotators are at fault, do you think a piriformis foam roll and 90/90 hip stretch are good options as well as remedies?

@JustinMartinezCPT 7 месяцев назад

Thank you! Yes, those would also be good options to make the hip external rotators more supple.

@qcawley 7 месяцев назад

@@JustinMartinezCPT Awesome thank you so much

@joons3374 7 месяцев назад

Could this be why my piriformis is tight and I got psoas muscles on the leg thst is out more?

@ZachBinder95 2 года назад

What type of professional do you go to for this?

@garyheadiii4397 3 года назад

I’m just now noticing my duck feet but I think it was just nothing because now I feel normal again

@GilBarOn 3 года назад

Thank you very much for making this video! :-) I have a qeustion about the last excersice, isn't it easier to just do it by standing? To lift the weight of the body up and down instead of using a rubber band?

@JustinMartinezCPT 3 года назад

That's certainly one way you could do it if a band is not accessible. Thanks for the question!

@GilBarOn 3 года назад

@@JustinMartinezCPT Thank you very much! I already begun doing your excercises daily! :-)

@Samuelsmithhh 3 года назад

@@GilBarOn how’s the progress??

@billykriaris3096 2 года назад

@@GilBarOn did it work?

@GilBarOn 2 года назад

@@billykriaris3096 Yes A little but I haven't done it for a long time now... it's hard to keep it up..

@andrewtate2391 10 месяцев назад

please if anyone can give some advice regarding this i myself stand like this often but i don't walk...should i be worried

@claudiagonzalez6435 3 месяца назад

How many times a week should we do these exercises

@aleterra 2 года назад

what if you have external tibial torsion?

@crazymania2739 3 года назад

Time taken to see results?

@Thanosksas 3 месяца назад

The comment says they are being bullied. But im a EXTREMELY duck feet. Dunno its medical condition but i can rotate my feet 180°. And my class take it cool and since then it was like a signature move lol

@andrematthews8730 3 года назад

How long until I should see results

@ghostninja5011 4 года назад

What if we don't have a resistance band do we have to get it or are there others ways to strengthen the muscle?

@mr.cobuelo1405 2 года назад

Definitely get a resistance band

@rainynight02 2 года назад

Holy shit... I've been watching a bunch, been trying everything, nothing is working, I thought "that's gotta be bullshit." About the calf being too tight causing it. Idk about that, but I did the foam roller thing (wrong, then right) And just flexing the foot in a mix of what you and another guy showed, And I, just a bit, finally saw my feet go more forward than they've been... Ever. It'll be a slow process (though I've been stretching my calf's for other reasons, so this really just ads into it) So... I hope this may be the answer to my problems... If so, than thank you! But gotta see if I can stay consistent with it first. And foam rolling hurts! Didn't feel anything particularly tight though. 🤷‍♀️

@Hawkeyes2017 8 месяцев назад

Did it work

@norilol289 2 года назад

Finally

@sohitbhati5787 3 года назад

I need your help , can you please help me out in this

@fg8512 2 года назад

2:36 oh yeah let me get it right up there

@blackcaillou1756 Год назад

what can i use if i don’t have any equipment

@zkhater63 Год назад

Could this case shin splints?

@johnkabbani7520 2 года назад

Going to start implementing this today! Do you have a recommendation for how many times a week? I’ve done the two tests and I suffer from both issues so I’ll be doing all the exercises listed. I’ll also be updating this comment with results

@JustinMartinezCPT 2 года назад

Hi John, you can do these every day or whenever you have time after a workout. I hope it helps!