How to Fix Your Foot Turnout (Tibial Torsion or Rotation) 

Just went on a walk after doing these exercises, and my foot was 95% straight, for the first time in 15 years! Epic stuff. Need to test these exercises on a daily basis now.

Wow, incredible. I found the problem. I did the first exercise, block between my knee, and my feet barely moved. Could barely lift the toes off the floor, and then could barely turn them inward. I tried it for two min, and I felt some foot muscles getting tired, likely from never being used before. It's likely a long road, but I'll try these exercises consistently and see what happens. Thank you for this!

I’ve been dealing with flatfootedness for years and I think it stems from tibial torsion which my parents have a bit of alongside hyper mobility which makes it more difficult. I’ve noticed some things doing yoga and appreciate this video thanks!

Ive been searching for a couple years for a video dedicated to tibial torsion that gives reliable info and exercises. Thank you! Got a sub from me

This explains everything! Foot turnout, very painful knee, weak ankle and toes, collapsed arch for over a decade. Great explanation and exercises. Why no one ever resolved this for me is perplexing. I'm so happy to be able to finally sort this out. Thank you so much. 😃

omg, thank you! I got runners knee a few weeks ago and things were getting worse not better so I saw a different PT who did a lot of manual work, which helped, but then had me resting, which also is making things get worse. This is the first thing to actually really make it get better. I wish I didn't have to be my own detective, but there's some ways to help myself so thank you so much for providing information.

I have external tibial torsion on my right leg, im 23 male and run long distance. Always felt like something off about my form, discovered my tibial torsion was the problem, most likely caused from training soccer from a young age. Just tried these exercises and for the first time my right knee aligns with my right foot. Gym workouts like single leg RDLs or single leg Lunges are so difficult for me because i either have to compensate my balance by turning my foot out and have my knees straight, or i collapse my knee in but have better balance by straightening my foot.

Really excited to try these! I have a major "click/pop/clunk" in my knee during a full squat that seems to be because of this. I get a TON of inner thigh during the drill with the block and really think it could help

wow! these are all great exercises. ive always had less dorsiflexion in my right ankle. when i did the test here, my right ankle had significantly less range and also a pinching sensation. definitely going to work on these.

Thank you so much for this ...will try to do this every evening... broke my tibia ...fibula...ankle 0in 2020... did physio but I still don't have full mobility even the toes became hammer like because of the swelling while I was wearing the cast...I will do this ...I'm a runner and a hiker

I'm going to try these! I have external tibial torsion. Thanks!

I'm hoping to develop more mobility in my left ankle. I have external tibial torsion. I'm definitely trying these!

My right knee was bending inwards and my foot was pounting outwards. I did some of the exercises and the knee realigned temporarily. I have had knee problems for over a year and didnt realize that my hip and foot was the cause. Thanks for the info.

Great share! I work 2 jobs currently, where I'm on my feet 6- 10 hours a day, usually without a break. My 15-30 degree external tibial torsion of the right tibia has caused me intense, knife-like knee pain, then toe pain, then most recently plantar fasciitis, due to the way it changes my gait. I tried a couple of your exercise for the first time, and can already tell a difference in my rotation, it looks and feels straighter, and more stable. Now, I will test this exercise... goal is to do it for 2 weeks, daily, and see what happens.

So very helpful thank you so much!

I was waiting on this thank you so very much

Awesome content! My knees go to the middle when doing squats with my feet aligned. In order for me to be able to do it straight, I need to externally rotate my feet. I have no mobility in my ankle either. Now it all makes sense, thank you very much. Greetings from Brazil.

Wow! Thanks for these! How often can I do them in a week and how many reps would you say? The 2nd exercise especially helped to alleviate some tightness and discomfort in the arch of my foot and big toe area!

What techniques/ankle exercises would you recommend Sir to be seated 'Butt to grass' comfortably without tipping over. Thank you for your efforts involved in the making of this video Mr.Santora.

Hi! Just curious how often do you recommend doing these exercises a week when starting off?

I've seen many videos that address tibial torsion, but yours is by far the best, so thank your for this. Quick question: like in the video, it is also my right leg that is affected, but I don't have any hip issues on that side aside from some clicking/popping that is not painful when extending the leg from a lying position and maybe a small limitation in internal rotation, but never painful. However, my left hip does produce a pinching sensation in the groin area and has a more limited range of motion in external rotation which affects me especially after long walks or standing for an extended period of time. Left leg also returns a positive FABER test while the right one does not. So my question is, is it possible that this is all part of the same issue? I can never seem to figure this out because of conflicting symptoms. Other than the hip pain my left leg seems fine.. no knee issues, wear pattern on shoes is normal, foot points straight ahead. My right leg produces some knee discomfort (for example doing the pigeon pose, I get a torque-y feeling), the inside of the heel is more worn out on my shoe, knee points straight ahead while the foot tends to point outwards (all the things you said basically). I've seen physios but I'm always told we're not perfectly symmetrical and it annoys me. I don't want to wait until I get injured to then be told that I should've addressed it sooner... I've worked a lot on glutes and core, it helped with the left hip pain. I'll incorporate all of the above exercices to my routine hoping it is what's missing. Thank you again for this video!

Any rule of thumb how long it will take to restore?

I’ve seen this video like 5 times, every time I pick up something’s new 🤘 I’m looking for a band I can use for the last exercise where you loop it between your toes. Can you help me out 🙏

This video is awesome

Hi Jack! Just found your channel and love how you explain things. Do you think this poor tibial rotation can affect the biceps femoris tendon somehow? I feel some weakness over there as well and I'm trying to find a way to address it. Hope you can enlighten me! Greetings from Spain!

Hey Jack, thank you so much for putting this video up, I've been suffering from this condition my whole life, and I'm starting to realize as I'm trying to get more active that it is the root cause of just about everything hurting on me constantly. I had a few question I hope you could answer. Do you have a recommendation on how many sets/reps for each and how often would you do this training? Do you think there is any orthotics that could help correct this to supplement the exercise?

haha both my feet can barely turn inward by 1 degree. this is a revelation! I do know I've been stressing the knees overly from overpronation but I don't know how to make them knees turn out properly given my natural flat (but usually flexible) feet

What should I do if I have barely any inward motion of my foot? my right foot can barely move inwards at all without causing discomfort

Hi, at 3:31 you state that these exercises are for "tibial internal rotation". I thought tibial internal rotation is when the feet turn inwards, and tibial external rotation is where the feet point outwards when the knees are aligned straight. I have tibial external rotation, will these exercises help?

I have some bad pain in my right knee when running, that we tracked down to my tibia rotation. My physio put some tape to help rotate it externally to see if it helps, but i'm not sure it will fix the problem long term. Are these some exercises would help fix the issue, or is there anything else you'd recommend? It only happens when i'm running and usually after the first 4-5km, less if i go uphill.

What does it mean if your left foot is the one with more range of motion and points inward? It is my left tibia that is the one that is always tight and causng tendinitis near the heel. Raised calf stretches on a wedge or using a forward stretching aid (leg upwards) always gives temporary relief. Thanks for the exercises these are very unique and helped. I will be scheduling a coaching session in a week or two after my mo th end work deadline which leaves me with really no free time.

Do you have a video if the foot turnout is due to hip arthritis or possibly Spondylolythesis? Thanks

Does this cause pain and swelling in the Gery Turbecle area? Thanks

Do you have a recommendation for which resistance bands I should buy to do these types of exercises ?

Are these exercises kids can utilize?

How often can we do these exercises ?

Hi Jack. Hope this message finds you well. I have a small medial meniscus tear and internal rotation of the tibia, would it help me (maybe without squats tho) ? Because when I walk my knees wants to pop when I'm able to do so only if I am seated. I Can't seem to understand where it comes from (no doctor was able to tell me.)

Is it ok/normal if there are some cracking sounds when doing CARs?

Hi, does this help with over pronation? I get some ankle pain when running and think it might have something to do with this

Hi does this keep every thing in a neutral position and aligned ?

Hey Jack , I'm trying these exercises from few days , but I'm not sure , are tibial external rotation is the real cause of my duck feet or external foot posture . I always try to walk with confidence but when people laugh on me , it just breaks my confidence, please help .

Also how many sets and reps with these exercises?

How would i diagnose this vs duck foot?

What if i don't have a resistence band?

I’ve been doing these types of exercises for a while and my legs seem to just get worse

Great video man. I got limited internal tibial rotation on my left side. I've never had any pain or visible hip shift when squatting, but I can't do a proper pistol squat with my left leg because of this. The thing is, I did the exercise recommended by Squat U (ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Y5f_sEGgB80.html) and I developed pain when deadlifting at what I think is the origin of the hamstring, or back of the hip. Any insight as to what I might be doing wrong?

I don’t understand what you were doing while standing up