![]() I am a rather complicated case, and I’d love your initial thoughts on the proper exercises for me because I am similar to some of the cases you outline here. You’ll just need to make sure that you feet are strong and can handle this toe out position. To answer your question in regards to toe position, I would suggest that you keep the foot pointing outwards as this is actually a more neutral position of the hip. More info here: Internal Rotation of the hip. If this is difficult, I would check to make sure that you have an adequate amount of internal rotation in the hip to allow the pelvis to rotate back into a more neutral position. KNEE TUCK JUMPS COMPENSATION HOW TOIn terms of the pelvis position, if you are heavily into an anterior pelvic tilt, you’ll likely need to address that with these exercises: How to Fix Anterior Pelvic Tilt. The next best option is to optimize every other joint as much as possible. Keep in mind – the hip will externally rotate (and thus feet and knees point outwards) to try to make more room in the hip joint). If you have true femoral retroversion, you might not be able to completely get everything in line without compromising the hip joint integrity. In addition, do you suggest people with femoral retroversion place their hip at greater external rotation during daily life(like walking with feet pointing outwards) and workouts(like sumo deadlift, wider stand squat with feet pointing more outwards) as they have limited hip internal rotation or it is more natural for them? However, I am not sure what should I do for my other bad postures. Right now I’m pretty sure I should stick with the flat feet exercise and exercise particularly for my flat spinal curvature. I can feel my upper body leans backwards and is not aligned with my lower body. Sadly, the problem of the upper body can not be fixed by doing it. I don’t know why but once I brace my core, the pelvis and knee will get into a relatively normal position. However, I believe I had a hyperextended knee and an anterior pelvis tilts (when standing relaxed) instead of a posterior pelvis tilt which you had mentioned in the flat back posture. At the same time, I have mild to moderate flat feet (therefore pronation)and was diagnosed with flat spinal curvature(non-pathologic). In some people – it may be required to address multiple areas to completely address this issue.Īfter the test you have mentioned, I found I had a femoral retroversion and normal Tibial torsion(~10 degrees thigh foot angle). The main areas: Pelvis, Hip, Knee, Ankle, Foot and/or Big Toe. It is important to understand which exact area is leading to your Duck Feet Posture as this will determine which specific exercises are required. ![]() It can lead to undesirable compensations throughout the entire body. Generally speaking – you should see notable improvements within 6-12 weeks of performing the exercises consistently.ĭuck Feet Posture is a postural presentation where the feet are turned outwards. This is a difficult question to answer as there are so many factors that need to be considered. ( Check out this post: Exercises to fix a Rotated pelvis.) Your pelvis is rotated: A twisted pelvis can result in one out turned foot. You have a 1 sided issue: If this is you, just complete the above exercises on the appropriate side only.Ģ. There are 2 situations where this can occur.ġ. Foot: Plantar Fasciitis, Bunion, Big Toe Joint Pain, Achilles tendinopathy, Tibialis Posterior strainī) What happens if only ONE foot is pointing outwards?.Knee joint: Meniscal injury, Osteoarthritis, Patella tracking issue.Hip: Piriformis syndrome, Groin strains.This may predispose you to problems such as: This can lead to additional stress to the body. … How can you move properly if your feet aren’t even in the right position?Īs the feet are your base of support, out turned feet may lead to undesirable compensations throughout the whole posture. With time, consistency and effort, it will be come more natural for you to place your feet in the neutral position. ![]() (This is easier said than done… but do what you can do!) In addition to the exercises – I would also recommend that you attempt to keep your feet straight ( without forcing it) whilst standing, walking and exercising. Over time, the suggested exercises will help your foot achieve a more neutral position (that is, pointing forwards). Make sure to keep your foot pointing FORWARDS at all times. ![]()
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