How To Correct Duck Feet (Feet Turn Out) | Step By Step Program
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- čas přidán 9. 09. 2019
- 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!
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#duckfeet #posturecorrection #tighthips #anklemobility
Duck here, fixing my duckie feet
How long did it take time to fix duck feet??
@@shamimaakhtersrabonti5456 im nowhere close its been 3 months, i dont know, damn it all. Ehem i mean **Quack**
Did it work?
@@123495734 wtf
@@123495734 SO I'LL HAVE THIS PINGU WALK MY WHOLE LIFE
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.
That's terrible to hear Mujeer. I hope this helps you!
Me I'm super self aware like I literally wasn't told this by anyone. I wasn't even roasted.
@CZcams deleted my account again did you see any results
it's been 4 months mujeer did it work
@@nevra4623 he didn't try i guess
This is literally the best video I've seen on fixing duck feet. Thank you!
Thanks!
Did it work?
I think you must look cute when you will walk like a duck
@@ft.demonte5703 😂
Ur the first female I've heard with duck feet
You went straight to the point not like many other videos
Thank you for producing this video. It is very helpful and easy to understand.
So grateful to u for ur selfless act. Thank u. May u get the reward from the almighty
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!
Did it work?
@@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.
@@albireotheredguard1599 im 15 year and i also have duck feet how i can fix it
@@MukulNaidu watch the video.
Any update on progress
Great video. Clear, concise, and informative without the any of the typical filler nonsense. Many thanks for this.
Thanks I hope it helps
Great explanation, exactly as it should be👍
Thank you so much for your tips! Very informative. Can’t wait to try these exercises out. Keep up the good work!
Thank you I hope they help!
Very helpful explanation and concise therapies. Thanks for making this.
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
What a guy, I'm subscribing.
Very informative, thank you
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
Same!
Same
I can too people tell me I look like the exorcist jajajajajs
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
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
Hi Kristine I hope it helps :)
@@jagi-seda9979 She's on wheel chair now probably
@@gaminghub2189 Lmfao
@@jagi-seda9979 she ded
Thank you for this video. Concise but very interesting/ informative. Much appreciated. ❤
Thank you I hope it helped!
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
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.
I'm in football too and my feet are the only things that get tired its tuff do you recommend any shoes
@@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
Have you guys fix this problem ?
Great video - should these exercises be done daily or every other day to give muscles a chance to recover?
Thank you! I stretched my soleus daily for 2 minutes on each leg and after a week I've already seen major improvement.
@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.
That was excellent. Thank you.
Great video, thank you !
Thanks!
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.
Good Content. Thank you so much!
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
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.
Only one of my feet has duck foot or what ever you’d call it so this video helped quite a lot
I have the same problem, was this exercise helpful did it correct ur duck feet?
@@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
I've the same problem, can you stand straight now ?
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!
Hlo
How did you cure your duckfeet problem?
Yes this is a good video as my feet are very uncrkmfortable on my right foot
Helpful, thanks
Would a trigger point massage ball be good or do I need something more sturdy?
The ball slipped for me!! Wohaaaa GOOD MORNING!!!!
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?
Thanks bro you helped me although i didn't expect to get results this fast!
@CZcams 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.
I’m going to try it.
I don't have a resistance band and foam roller.what can I do now?
Will I get results by doing the stretches only?
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.
How long did it take to fix it?
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
Did you had it since your childhood?
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
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.
Bro great stuff I definitely have duck feet how many times a week do u recommend the exercises and for how long
Well he looked honest. I will try this for my ducks feet.
Thank you!!!
Great video! Would you make one for those with feet 🦶🏼 turned inwards?
Cheers
Pigeon toed?
I'm not sure if you did already but you should make a follow along video
Would it be beneficial to also strengthen the external rotators since maybe theyre weak which is why they are tighth?
This exercise is for tight adductor?
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?
Thanks for this video I realized that my legs are normal and I was worried for nothing lol
Thanks sir👍
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
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?
Thank you! Yes, those would also be good options to make the hip external rotators more supple.
@@JustinMartinezCPT Awesome thank you so much
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 ?
Hey Ymri I would recommend doing this after your workout or on your off days. Thanks!
@@JustinMartinezCPT that's what what I've started doing and I'm already seeing results! Thank you so much for this
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.
Update?
Does it work ?
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
Thanks a lot man
What is the pounds of the resistance band that you are using?
Is it possible to have both causes? I think I have both!
How do you know if it's a muscle imbalance or femoral retroversion?
useful content
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
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
Hi ice cold no you would only need to focus on your one side of the other is normal. Thanks!
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?
That's certainly one way you could do it if a band is not accessible. Thanks for the question!
@@JustinMartinezCPT Thank you very much! I already begun doing your excercises daily! :-)
@@GilBarOn how’s the progress??
@@GilBarOn did it work?
@@billykriaris3096 Yes A little but I haven't done it for a long time now... it's hard to keep it up..
How many days should this be performed... one time or certain period
If my duck feet are caused by the second reason, would doing calf raises worsen the issue?
How much time it will take???
Thank you so much for this!!!
Thanks so much!
Thank you I hope this helped you
What if we don't have a resistance band do we have to get it or are there others ways to strengthen the muscle?
Definitely get a resistance band
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
What about foot inversion/eversion? Could that cause duck foot in one or both?
Time taken to see results?
What type of professional do you go to for this?
1:53
2:46
3:29
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
Hi John, you can do these every day or whenever you have time after a workout. I hope it helps!
Any updates good sir?
My problem was weak hips thanks.
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.
Could this be why my piriformis is tight and I got psoas muscles on the leg thst is out more?
Thank you
No problem Zuko
What about tibial external rotation?
please if anyone can give some advice regarding this i myself stand like this often but i don't walk...should i be worried
I only have one pointing out and I don’t have a foam roller or resistant band what do I do and for how long do I have to do
Get a foam roller at Walmart for like
How many times a week should we do these exercises
So if my foot points out but my knee is straight, and when I straighten my foot back inward my knee rotates in is that the second one you said not to do with the hips?
Hey Angela, it sounds like you may have external tibial torsion based on your description. I would recommend talking to your doctor. Unfortunately, I don't think any of these will help as they are for duck feet that's caused by muscle imbalances.
what if you have external tibial torsion?
How long until I should see results
Yes
what can i use if i don’t have any equipment
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. 🤷♀️
Did it work
My right hip snaps/ pop when doing the open hip ball release. Which I have snapping hip anyway. Would this even correct that?
Tight and weak psoas.
You have internal sping hip syndrome.
@@YeNZeC how would I go by correcting it?
@@ValonHonor knee lifts to work Psoas and side lying leg raise for TFL.
Stretch the Glutes and hip.
Done. Stretch then strength, this order so you strengthen the muscle throughout the most range of motion.
@@YeNZeC appreciate it!
Could this case shin splints?
I got to know recently that I walk and run with my feets outward after I got swelling in. My knees after a 15 km run. Do you think these excercises can cure and improve my running
Same thing happened with me ... my one feet is duck feet and after 15k of walking and running my knee got swelloed and now i don't know what to do and how to correct my posture and my swollen knee .. any suggestions
@@NTT6062 this recently happend to my on monday 4/12/21 did you get better?
@@jjm9622 hi .. my knee has ligament injury.. i went to orthopedic doc .. i m in recovery mode now .. again start walking after 2.5 months .. better to go to orthopedic doc .. doc will guide you in right direction..
@@NTT6062 another question did it heal by its self overtime?
@@jjm9622 no .. after taking 1 month rest .. one should start exercising with physiotherapist.. after taking one month physiotherapy you will start walking that too very little.. but first you need a orthopedic doc.. he will let you know which level of injury you have .. i have mcl tear .. everyone has different.. sometimes injury is less and cure using icing and rest .. sometimes it's tear or break .. take rest and use knee support until u meet ur doc ..
When standing my knees point forwards, but it's just my feet that turn outward. When I turn them straight, I have knock knees. Do these exercises still apply?
I’ve got the same issue. Do you also have flat feet? I’m thinking that may be the cause for me.
@@lukasart3951 Yeah I do. I'm trying to correct how I walk and build my arches if I can to help with it and my duck feet.
This might help czcams.com/video/QFwWHU1DozA/video.html
I need your help , can you please help me out in this
Hi! i had duck feet since my childhood. Earlier back then , i didnt used to give much attention to it, now currently i am 20 and its kinda bothering me, i have 2 questions, it will be quite helpful if u clear them out for me
1. can i fix it now? as i am already 20 yrs old
2. if yes , how long gonna it take ? to fix this
Hey! Yes you can fix it now regardless of age and how long it'll take depends on several factors so I can't really give you an estimate but if you stick to the video instructions you should gradually see it improve.
Ty
What if its both hip and angle shpuld i do both?
Yes, if both are restricted it would be best to put in work on both of them. Good question :)
is there someting else cause i dont have a tennis ball
My son all of a sudden has got duck feet walking and I know he will have implications,but not able to help him except reminding. Really worried
i have flat foot, is that the cause of thisv