This guy deserves so much more praise than he gets. Super informative and helpful. Was looking for details and his video did not disappoint. Thanks a ton man
Senior medical student here, I just finished praying and my mom pointed out that my feet are pointing to the side when I pray, never in my 22 years of living, or 8 years of lifting, did i think anything of it, actually I thought everyone stood up like this. Anyway I looked it up, found this video, tried the first exercise, and low and behold my feet are almost straight now. I'll definitely be adding these exercise to my daily stretching routine, thanks a bunch!
My physio told me to pay attention to my feet when walking and make sure they point forward. My left foot pointed to 10 o'clock. Initially it was really hard but its improved the relevant muscles and it now points to 12. 😊
My life was just saved from watching this video. I've been getting duck foot on my right foot and it just now was so bad that my knee was in serious pain. The knee cap was starting to shift to the right. I rushed and did the first massage technique under the right thigh to butt. Now my knee looks a lot better. There's still some sharp pains but I think the problem is on it's way to being solved. Been watching all your videos to try to cure my curved back and apt. Helping a lot! Thanks so much!
i have duck foot on just my right foot as well, ive had a reoccurring injury thats been misdiagnosed for 15+ years by doctors (patella bursitis after personal research) and from all the compensation onto my left leg the right foot became that way. Going to start using this and hopefully it fixes all my issues. still no idea why i get bursitis ive had MRI's Xrays and ultra sounds
Thank you so much Blake. I was having left hip soreness where it was difficult to raise my left leg. After doing just two of your techniques the pain and stiffness began to go away. The first glute tech with the ball I hit a major trigger point, from there on I knew what I had to do. Most of my pain and stiff 90% are gone, of course after golf and gym there is some stiffness but now I know exactly where the root cause is.
I've had knee pain for 2 years and doctors only ever give me corticosteroid injections for it, which stop the symptoms for a few months and then they come back with interest! My feet do naturally stick out to the side and I know that I have weak hip rotators so can't wait to try these techniques. Will let you know how it goes
Thank you!!! I randomly came across this and I think you weirdly may have solved my lower back pain! My right internal rotators are super weak, I could tell immediately when I tried your exercises. Can't wait to get some relief 😊
How do you know if it's acquires or hereditary? I've had this since as long as I remember (6-7) and whenever I straighten my feet my knees go inwards and begin to hurt...
@@emanuele6262 Yes, but maybe the anterior pelvic tilt is the body trying to compensate for the twisted leg bones. I've had serious duck feet (external tibial torsion) my entire life just like the poster above. I haven't seen anything that can improve it yet.
@@beefwell3566 I have lateral pelvic tilt, one foot turned out, shoulder pain, hip impingement... I'm doing Move U program. Since I'm following their program I'm finally fixing all my issue. If you want I can give you discount... Watch them on Instagram or on their website.
46 and how did i not know this?! My ex pointed it out after surgery.. With the flat feet it explains EVERYTHING!! Can't wait till present injury heals to start doing this!
Yowza! My duck feet got me a scholarship to the National Ballet of Canada... which was quite short lived... but the turnout hasn't been. I don't have flat feet though - I've actually got a pretty stellar arch (probably the thing that also got me noticed in a community ballet class, lol). Since I was 16 I was told to watch my knees, and I've never been able to touch my toes. Side splits? Sure (when I was younger)... but never on a forward fold. I always just thought it was because I was 'hamstring challenged', but THIS info is very interesting, and I'm shocked that I've never really heard anyone talk about this before! Plus, not gonna lie, duck feet ain't pretty.... I'll try these. Thanks!
Holy crap bro, my right foot has always pointed outwards due to skateboarding, turned out my glutes were super tight. It has always effected me while working and caused allt of back pain. Thank you so much for helping me find out what was wrong.
Hear you about the skateboarding! I'm now wondering if that " triggered" my f Duck feet, (+flat) ...and they tell me DO NOT WEAR SKATE SHOES!☹or skate!😭 Still will a bit ( obviously) when injuries heal, ect..
First You said tight medius muscle is responsible for external rotation of feet but then you gave exercise to strengthen our gluteus medius. However, Muscle responsible for internal rotation are mainly adductor longus, bravis & magnus. Piriformis, pectinius and only anterior portion if medius
Well I fixed my apt in a week because of you, and I thank you for that. But I have this weird thing where my knees point forward but my feet are externally rotated. Any advice would be great ( I don't have flat feet btw )
External tibial torsion. You were using the anterior pelvic tilt as a compensation for twisted legs, but when you stop the apt, you make the tibial torsion more noticeable.
After I stopped sports like 3yrs ago, I became very sedentary. I wasn't stretching/working out daily like I used to and instead, I was sitting for hours everyday at the computer/in class. Fast forward, I've developed a tight lower back, knee pain, and duckfeet. My mother thinks its because I always wear sneakers and they "offer no arch support", seeing as how I'm flat-footed. But I've been wearing sneakers since middle school (10+ yrs) ago and never encountered this issue. I'm gonna give these exercises a go and give an update.
Thanks - that was brilliant. All summer I wore sandals that were worn out and not supporting the feet. Hence my right foot only was externally rotating and I was hard pushed to find a solution other than changing to a new pair of shoes with orthopedic support.
I have a L4 left side mostly hernia. I have an externally rotated right leg only. I usually get some sort of release by simply doing the opposite movement, i force my right leg to intoe (pidgeon toe) for a short while, hold for 30-60 seconds 2-3 times and instantly my leg and feet feels more like staying straight. Repeat as required.
I was so encouraged by your video, I have periformus syndrome but have suddenly noticed that I'm walking like a duck and I couldn't force my feet to turn inwards so it was really valuable info you gave me, thank you very very much!
What if we have high arches/under-pronation, and still have duck feet? I definitely felt the foam roller on the side of the leg! Not so much the lower butt one. Thinking I might have the hip variance?
I came here today only because my freinds finally decided to point this out after our workout today. Don't want them to see a weird ass crooked feet walk and run no more 😂
I have one foot that is duck footed. I also suffer from planter fasciitis in that foot only. Just tried this and it seemed to work immediately to get my foot to face forward again. Thanks for the tip!
I’ve never had duck feet or pigeon feet, it’s always been extremely straight but around when I was 8, I became obsessed with fashion shows and I would pretend I was a model around the house and that actually straightened my walk even more lol
Awesome video! Loving the content you're putting out lately, I've always had Duck Feet since I can remember, I've probably got that issue you talked about at the end of the video, But it definitely can't hurt giving these exercises and myofascial release techniques a go! Thanks heaps!
I've been practicing Weightlifting for 2 years, and ass to grass squats pretty much pushes me to externally rotate my feet. Is that normal for this sport? should I work on correcting this? Note: both snatch and clean are almost impossible to perform with straight feet.
Alan Bejarano bit late, but it's just the best Grove that your hips are aligned to. There's NO one proper squat stance. Some people ( mostly short and stumpy) have to have straight feet while squatting, others, like you and myself, have to stand with duck feet send splay their knees out as they squat. No one right way - whatever feels mechanically correct and comfortable is optimum so don't TRY to fit your muscle mechanics into an " ideal" position
Hi Alan! one of my legs won't even internally rotate however I am working on it with some exercises that are for hip impingement, I am making a mini series on my channel which will have updates and more explanations but would love your help if you could give me any on things that you have tried! also been weightlifting for a bit over 2 years and been trying every stretch and foam rolling mobility routines under the sun (': had my pelvis repositioned too the other week so I will have to also see how that goes too! My bum won't get anywhere near the ground and feet always turn out.
I was doing squats yesterday and I noticed my feet and knees were hurting more than they should and noticed that my feet were facing slightly outwards everytime I squatted, they rotated outwards on their own instead of being straight forward. I never noticed my 'duck feet' until then. Now when I look down while walking i'm a lot more conscious of it. found your video after googling "how to fix feet facing outwards during squats?". thanks will try your advice.
For me, before i was teenager, it seems like my feet were normal. But my parents started noticing it when i was in middle school. I didn't even know until later because i feel like that's how i walk all the time
got any exercises to solve this? I have found a few but wanted to know if you recommend same or something new. Muscles are surely tight because they are overactive. Loosening/stretching them will only solve the issues temporarily, if at all. You would need to strengthen hip internal rotators. Any suggestions welcome.
Duck feet isnt a bad thing, I stopped walking like that when I got low confidence a couple of years ago, but resently I've been doing confidence therapy and my walk has changed back to the way it was, intact I'm more duck foot then ever, I think you guys are over thinking things
I just discovered that I have a problem on walking at 27, this problem gave me some pain in my knee when playing badminton. I hope this exercise works on me.
Finally did these exercises and ouch ouch my butt hurt soo much, I couldn't even stop at the pain point. After the massage the muscles felt so much better. I didn't fully massage out the painful muscles because it hurt so much but I'll eventually get there. I have scoffed at that exercise at the end but ended up in pain hahaha
I’ve had duck feet my whole life. I thought it was an issue that should’ve been addressed as a child with shoe braces. I’m 52 now & just learning that this not only has a name, but can cause other problems! I’ve been binging videos on this topic for the last 2 days & yours is the only one that gets to the meat & potatoes of how to correct it. I’m going to start these exercises, but how long until I see improvement? And is this something I need to continue doing permanently?
Hey Blake. Could duck feet lead to Piriformis syndrome and discomfort in the static nerve. I have definitely been having the symptoms of Piriformis syndrome and was wondering weather these stretches and strengthening exercises can help get rid of the pain I'm having . I also have duck feet. Thanks
I don't have duck feet but I will rotate my feet outward while riding the subway. Having duck feet could be a natural advantage if you're a subway rider, it helps to stabilize you with constant rocking back and forth...not so much of you are a runner.
Hello.. When I lie down my right leg rotates outwards.. the foot is 90 degrees turned and flat on the bed and the knee is pointing about half way outwards as well.. straightening them requires a very conscious effort and is quite exhausting.. would you perhaps have any tips for this? i tried reading up on it but most articles get too technical and Im not even sure im reading the right one.. :(
+Indian Duude Wassup man....it really depends on what is going on with your leg. There are a couple of things that can cause it to turn out like that. Shoot me an email man.
What hindrances do duck feet bring you? I train in MMA, and I'm definitely gonna fix my duck feet, but I'm just curious as to what type of improvements I will see in my performance.
Hey Blake - Thanks for this post and the helpful cueing! And the flat feet and ankle posts as well. My Left Side (tight piriformis & duck foot when I go for walks) is Way Worse than my right. Should I do more of the trigger point work and strengthening on the left side compared to the right?
Both. One muscle group is too strong. For some reason you taught yourself to walk using mostly one side, so they are tight and a bit over developed while the other side barely gets used and so it is relatively weak.
Hi, firstly I'd like to say thanks for the information. I've had flat feet since childhood and have worn orthotic insoles since middle school. I'm going to give these exercises a try, then the ones for duck feet. Question: I've never experienced pain due to my flat feet: not when I run, not when I jump rope, not ever. That being said, I still want to try to correct my form. Do you suggest I stop wearing my orthotics and store bought soles (Dr. Scholls) and look for improvement? It makes total sense that wearing them could be counterintuitive to therapy.
hey man, another great video. Any chance you could make a video on a home body work out, something that could be done everyday without causing imbalances? (if you know what I'm saying lol)
Since one year I've been suffering my right leg ankle collapse problem and tibia bone a little bit rotation and my foot arch medium not flat could please help me how I can fix it
For the last 18 months I have been dealing with decreased ROM and pain in my right hip when squatting. I also have reduced ROM when walking on that same side. I have been trying different stretches and trying to narrow down what the cause may be. I know I am very tight in the hip region. When I attempt the external rotator strengthening w/ the foam roller between my knees I have a sharp, stabbing pain in my right hip. With all the described limitations and the sharp pain it makes me think there is some sort of nerve compression or maybe FAI?. idk. Just wanted to get your 2 cents and any suggestions you may have. Thanks.
I noticed this when I started feeling pain in my right knee while running cross country. I didn’t feel it however when sprinting for track which was weird.
