The Real Reason You're NOT Fixing Your Duck Feet
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- čas přidán 29. 03. 2022
- Get to the root cause of duck feet and get exercises to fix it for good! In this video, Movement Specialist and CEO of Gymnazo EDU, Michael Hughes, gets into how to address duck feet aka feet turning out in gait or running. With a functional training lens, you’ll get a better understanding of duck feet causes as well as exercises to fix duck feet.
Michael dives deeper into the science and biomechanics than anyone has before by taking a physical therapy approach to problem solving this dysfunction. The corrective exercises provided in this video should get those feet straight in no time!
For more strategies and principles for addressing movement dysfunctions, watch this video next: • What To Do For an Ankl...
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Thanks for watching! Do you have clients with duck feet?
Sure do! 1 client and my mom.
I do. His name is Leg Right and he’s very stubborn.
Very nicely explained video. Looking forward to seeing you more ❤
I have a few! 🦆 great content here looking forward to putting a few of these methodologies into place. Thanks everyone that makes this vids possible. Keep ‘em coming 😃
Awesome! Thank you, we will keep pumping them out every Wednesday!
The single best video I've ever come across for sorting out my outward pointing foot. Each exercise actually... works!
Great to hear!
Perfectly explained. Thank u so much. I was searching for this information. Everything A to Z here. 💫🎉💥🥰🥰👍👍
This explanation is fantastic … hope for me yet. 62 years I’ve been living with duck feet and the first time I’m hearing a plausible solution. Will try these mitigations and let you know.
THANK YOU for talking about more than releasing the glutes!!! Wonderful and important information. I teach Pilates and am always drawing inspiration from other people and perspectives. I especially love the ‘reins of a horse’ metaphor for the hammies🤓. More often than not, I have students with weak (and tight) glutes paired with duck feet- so looking at realignment floor to core. Either way, the same areas you present here are key places to explore for balance of strength/length. Thanks again!
Amazing stretch. After doing it only once (!) I was able to stand with straight legs and feet. Before that I had to put a lot effort and force my muscles to be able to straighten my legs and feet. And even then I was only able to keep it for max few minutes. Now my legs feel so light. Already doing this stretch everyday, hope it will give me lasting results after few months. Calves and feet look slimmer, that's a bonus.
very good
Thanks for great content. I have duck feet. Actually more pronounced on the left side where I also recently had adductor/groin pain when I walk. When I force myself to walk with straight feet it doesn't hurt as much. So I think the way I walk and run has to do with my adductor pain. Will do these exercises and see if it improves.
we offer online sessions if you are interested as well www.gymnazo.com
I have outward pointed feet, and when I step my feet roll inward from the outer foot. The front of my lower legs and the ankle swell and lock up painfully after only a short walk. I've watched a few videos and I still can't figure out of that's pronation or supination or what kind of shoe would help fix it.
My hips are actually internally rotated rather than externally rotated. My feet in turn point outwards in order to get my knees to point forwards. I'm finding that the best way to fix this issue to strengthen my hip glutes and my hip abductors. As a runner, my knees like to collapse inwards as I run, which I suspect is because I point my feet forwards when I run. Thus, I have to loosen anything that turns my hips inwards, and strengthen the muscles that pull them outwards. Much easier said than done, and quite hard to diagnose. I still have no clue whether I'm right or not...
Have you a found a way to do it
@@Toxic-lr8lw yes. You have to stretch out your calf and Achilles, and your hip internal rotators. Then you have to strengthen your external rotators with glute bridges and clam shells etc.
Hey Matt, thanks for sharing. Yes, there are situations like you have or had that are very similar in strategy but just the opposite in techniques or exercises. Or another way to put it, go after the opposite muscles systems from what causes Ext. Rot. feet.
Have you had sustainable results with your training or do you find that it reverts back after some time?
just like me! did you have a set routine of stretching/strengthening exercises you were doing for this? Ive just started doing 3x20 clamshells and the burn/difficulty is unreal. need to get on the calf stretches too
Ugh. My duck feet have caught up to me! (Bad posture too.) I'm starting to have anterior tibialis pain. Thank you for this video!!!
Hey L D, oh bummer to read but I'm very happy that you found this video please share how things are going?
@@Gymnazo so far, anterior tibialis pain has been relieved! And, I'm really focused on posture. The video has helped so much and I'm so thankful I found this video 😅 I never knew I could do something, other than when walking, trying to just walk "pigeon toed." I greatly appreciate the info here!
My physio told me that the reason my feet stand out is actually because of how my body is built. My hips being connected to my legs lower or something (could be totally wrong, i dont remember the reason.) and it not being a problem. This was pretty common he said. Do you have any experience with this?
This is very possible and would be classified as a "Structural problem or dysfunction". Yes, I do have experience with clients with this. In most cases there really little that can be done to "fix" the foot outward position BUT there is much that can be done to counteract the forces that are being put on the supporting muscles and tissues that have to deal with the structural positioning.
1:55 oversupinated foot (explaining why toes point out)
5:15 stiffness in calf muscle. Solution #1 7:03 myofacial release to allow for tissue to open up
9:20 doing a stretch with a band (spend the most time on this drill)
11:25 lateral part of the hamstring
Thanks for the time stamps!
I’m a client and looking for a trainer to help me correct my dysfunctions and ease my achy muscles, tendons and joints
Hey there! We can help you out with that! You can head to our client website here (www.gymnazo.com/consultation/) and book a consultation with one of our coaches who will take you through an assessment to see what's going on and make a plan to tackle any dysfunctions that show up. Let us know if any other questions come up!
I have ankle arthritis with very weak ligaments pulling my feet outward. Much pain. Could this make me better or worse?
Hello Connie. I'm sorry to read about your situation and good for your for continuing to find additional options. B/c this video talks a lot about the other joints that will influence the feet, I would say you're safe to try these exercises. Please keep us posted!
As a massage therapist in slo, I show people how to roll their psoas with a large kong dog toy! Lol. Yes a dog toy. If they are a small person, then a medium kong. So the kong is a rounded cone shaped thing. You start with the fat side close to the hip like you showed, and when that doesn’t hurt, then you can rotate the kong until it’s “pointy” side is pushing at an diagonal angle (around the guts) into the psoas. The kong has no sharp edges so don’t worry when I say “the pointy side”. It’s just hard to explain in writing. If this is the gymnazo in slo feel free to call me for a demonstration. I love sharing info and have some alternative options for the other stretches you showed in this video that are user friendly for the old and injured who aren’t currently able to crawl on the floor. One involves an extra large can of veggies,lol.
Amber at Healing Hands Massage.
Hey Amber! HAHA, I tell clients (who don't own a foam roller of any type) that they can use really anything. I often refer to a dog toy (so long as it's not too nasty). Thanks for reaching out and I'll look you up for a collaboration meeting !!!
Hey Amber, after a quick google search I wasn’t able to find you. Can you give me a more detailed contact please?
What muscle we need to strengthen? Glute min and medius?
Hey Diego! If the intention is strengthening isolated muscles then we want to go after the muscles that internally rotate the femur. These can be but not limited to the Rectus Femoris, TFL, Glute min/ med, and some of the Adductors. But the key takeaway is that gravity and ground reaction forces give us hip joint internal rotation for free when we land on the ground. Most people have to many muscles that are resisting that internal rotation (muscles that I talk about in the video) vs don't have strong enough internal rotators. Just food for thought!
Does this work if you were born with duckfeet ?
i like when he says duck feet lol
:)
Thank you so much but
I still have couple of questions
1
Does having anterior pelvic tilt relate to /cause duck feet?
2
If my thighs and knees are straight when I stand up but my feet are still externally rotated does that mean stretching my soleus muscles will be enough to solve it ? _?
I have duck feet and I think it’s one of the reasons I have shin splints
Hey Oscar, that could be a possibility. Shin Splints are one of those movement issues that can be caused by a long list of things. In my experience, the most common is too much impact too soon. Or, the body doesn't have the ability to decelerate the loading of the body on the ground at a level that it is being asked of.
I dont have pain just long ass legs and out toe.
Hey Krisztian, thanks for sharing. Toe out can be a structural issue at times and not a muscular dysfunction.
@@Gymnazoyo bro can the cause of duck feet be genetics also or no
Has this worked for anyone?
He has a duck feet too, look at his posture