Conor, as always, thank you very much for the info and making it as accessible as you have been. Please, keep doing what you’re doing! I’ve been to both doctors and PT’s, and although with some success; some leads on what my issues are and how to address them properly, they are nowhere near as precise and articulate as you have been about problems/potential problems with posture, alignment + mechanics and ways to address them. I can’t imagine how many ppl give up on themselves out of frustration.
I used to have both duck feet i think. Now i just have alot more right duck foot. Its for the second reason u stated. My left chest is leaned forward. Right shoulder stuck up. Im working on it all tho. I see progress. Omg!! I twist my leg too sometimes!!! 🎉 im always forcing my body back into place. Im glad to find ppl who are educated on this topic because i just do these things naturally based off of feel. I thought i was crazy.
@silencebeats14 combination of things. release trauma and emotional stress from the body and be aware of your posture. As u let go of trauma or even cast out demons, your back will stop being bent over. I have also been doing back strengthening too. U will feel when something is out or place and your body will force it back into place if u let it. As u release things from your back, it releases your legs. U also may need to release tension from your pelvic areA too. Like your hips. When that tension is released, your hips will be able to turn in, in the proper alignment, instead of out.
It's worth bearing in mind that some people are just hard-locked on how much they can externally rotate at the hip socket and no amount of special exercise will significantly improve it. Also..... Most people have different length legs, for most people it's small but anything over about 4mm can have pretty noticeable effects elsewhere.
If you have duck feet, the problem isn't insufficient external rotation it's lack of internal rotation. The foot overcompensates by turning out. Yes, you can improve both internal and external rotation. Your hips have a system of ligaments and tendons. They're not "hard locked". Even an arthritic person can improve hip rotation.
This exercise would be good if you don't loose the upright position of the ancle because of sinking into the inner side of the heel while going forward: you say one should feel the inner edge of the heel and the big toe - if you change this cue to feel furthermore the outside edge of the heel (supination) and at the same time the big toe bunion (pronation) you create a spiral: heel outward rotated and upright, forefoot inwardly rotated and this helps to feel the inward rotation of he tibia creating space in the kneejoint without loosing the upright position of the ancle. this Spiral creates a good foot arch and activates the pelvic floor
Press the heels into the floor while sittng or standing (without loosing the upright position of the pelvis: the sit bones "look" straight down to the floor) you will experience the posterior part of the pelvic floor - then press the forefoot into the floor and experience the anterior part of the pelvic floor and so with every step you can activate the pelvic floor on the same side of your step - cantienica is a very good system for exercising the pelvic floor
I have Spondylolisthesis grade 1 causing me a lot of sciatica pain and numbness in my heel and side of my foot. I believe the foot issues are more annoying then my back to be honest and i will try these exercises to relieve the foot pain. Appreciate any additional advice.
Hey Connor, I watch you from Germany. The content of your videos is well explained and so helpful for me. I just want to say THANKS a LOT. A big contribution to healthier bodies around the world 🌍. 💪🏻🙌🏻🤙🏼✌🏼
Hi Conor! I have a lateral pelvic tilt that's making my life hell, all sort of aches have come out and I'm close to not being able to function and live a regular life; do you know anyone that can help me in person in Northern California? Do you do virtual sessions? Thank you in advance.
That's not the only reason people have duck feet. If you don't have sufficient internal rotation at the hip, you over compensate by turning the foot out. You have to test to see if the issue is at the lower leg or the hip. My issue is at the hip. I have excellent external rotation and almost no internal rotation at all. This has caused me to have outer hip pain.
Can just forcing myself to stand with my feet straight or even walk that way help fix it? It feels really unnatural to me, but I do feel it straightening my lower back and kinda feels like a lower back workout. With how I currently stand and walk (feet out, stepping with outside length of foot rolling in) my shins and ankles lock up and hurt bad after only a short walk.
Hello sir I have femoral external rotation and also tibial external rotation and now i am feeling that my foot is becoming fleet what should I do need some biomechanics solution
Hello Conor! I have externally rotated hip where my feet feel normal when they are 45 degrees externally rotated. Testing the extreme position for my hip rotation are when the foot are straight ahead and 90 degrees outwards. It feels impossible to have my feet pointing forward when walking and I have pain either on the hip or side of the knee. Could you have any tips to fix this?
If turned out feet is such a problem, why do most underdeveloped countries people walk and stand slightly if not more turned out and have less pain and joint issue overall than most developed countries? I have yet to hear a comprehensive explanation why walking and standing turned out is worse than feet straight ahead, all explanations tend to not account for a ton of variables and are super simplistic, the human body is not that simple.
Perfect timing on this video. I was on the treadmill yesterday relearning how to walk. I have no right foot eversion past neutral, valgus knee and all the other issues. This is very helpful.
This is an awesome breakdown! I am trying to determine why I might be more prone to irritation/inflamation of the posterior tibial tendons. My gait is very straight and I am more of a mid-foot striker when I run and even when I walk. I notice that I am prone to inflammation after hiking longer distances with weight on my back. It almost feels like my ankles are not getting enough extension to balance out the flexion and the pain will drive through that inner arch of my foot. Curious as to whether this is something mechanical or a function of the limited frequency of those longer hikes with load. I don't generally see this as a result of longer walks or runs off the trail.
As I twist the tibia I feel stretch in IT band. Now what? I've been fighting this issue for years because my right foot is pushed into the outside of shoes crowding the small toe and aggravating Morton's neuroma. PS I injured my right knee when I was a teenager.
Hey Conor, how does this combine or relate to flat feet? My left foot turns out more, but isn't a flat foot a pronated foot? Shouldn't it come easy for me to find the big toe?
A thing you might consider is whether your left foot's turn out come from your hip or your knee. I myself had acquired a compensation where my left foot turned out and right foot pointed forwards, but actually this was due to me being in left AIC with left hip in external rotation and right in internal rotation. That turned my whole left leg out, but the insidious part was that my right leg rotated in and to compensate the right tibia rotated out leading to left leg out right leg straight. After a long time of PRI exercises, now I've got my left leg pointing forwards (ie. the pelvis is mostly neutral) and right leg turns out because of the tibial rotation. Working on that now.
@@tommihaapanen846 How are you working on that? I don't know if my problem starts at the ankle or hip, but would think addressing one or the other would benefit the problem indirectly anyway.
@@tommihaapanen846that’s interesting because I had both feet facing out but right worse than left, now I have my right facing forward and left facing out, how did you get the left straight / facing forward?
Great timing. Tho' I got Rolfed to fix my duck feet, these exercises I'm sure will help my right ankle and left knee that I injured in a car accident. Good thing I was driving a Volvo. No brainer deciding to get another S80.
The logic makes sense, the exercise solution not so much. Why not simply mindfully walk correctly until it becomes a habitual pattern? Also, do some ATG stuff - sled with toes forward and pushing off from the big toe; step-ups with the toes pointing strictly forward (this was uncomfortable at first for me), etc.
@@pierofasulli1076i can see the logic you are applying here. However the risk of doing what your saying is that you create additional maladaptions. Because this dysfunction plays out across 3 joint movements (hip int. Rot. Tibial ext. Rot. And ankle dorsiflexion) the likelihood that you could correct it by just pointing the feet forward is low. The exercises in the video regress the complexity of coordination involved and start to retrain the movement. Once this starts to take hold you could most definitely start to apply it in ATG work.
I have to agree with @lukesparrow819. I had been forcefully attempting to fix this for many years by habitually changing the way I walk, and until I read your comment, I'd barely realised I was still doing it. I've had pain in my legs, feet and whole body really for years and I've got a feeling doing this has been one of the main causes since I've stopped for a few days and it's improved. I don't have genuine access to hip IR so where I was forcing myself into this position it was putting me into more of an anterior pelvic tilt creating further issues with my upper body. I would attempt to correct this by tucking my hips which would force my femurs into more ER since they can't access IR. I would then attempt to keep my feet forward by rotating my feet and tibias inwards. This would create twist at the knee with my tibia going in and femur going out. I've since stopped and am working on creating more hip IR as well as using the exercises in this video. Fingers crossed this will be a game changer. This was quite an epiphany moment for me so thankyou for your thought provoking comment!!
Conor, as always, thank you very much for the info and making it as accessible as you have been. Please, keep doing what you’re doing!
I’ve been to both doctors and PT’s, and although with some success; some leads on what my issues are and how to address them properly, they are nowhere near as precise and articulate as you have been about problems/potential problems with posture, alignment + mechanics and ways to address them. I can’t imagine how many ppl give up on themselves out of frustration.
I used to have both duck feet i think. Now i just have alot more right duck foot. Its for the second reason u stated. My left chest is leaned forward. Right shoulder stuck up. Im working on it all tho. I see progress.
Omg!! I twist my leg too sometimes!!! 🎉 im always forcing my body back into place. Im glad to find ppl who are educated on this topic because i just do these things naturally based off of feel. I thought i was crazy.
Dude. Me too
How did you got rid of it?
@silencebeats14 combination of things. release trauma and emotional stress from the body and be aware of your posture. As u let go of trauma or even cast out demons, your back will stop being bent over. I have also been doing back strengthening too. U will feel when something is out or place and your body will force it back into place if u let it. As u release things from your back, it releases your legs. U also may need to release tension from your pelvic areA too. Like your hips. When that tension is released, your hips will be able to turn in, in the proper alignment, instead of out.
It's worth bearing in mind that some people are just hard-locked on how much they can externally rotate at the hip socket and no amount of special exercise will significantly improve it. Also..... Most people have different length legs, for most people it's small but anything over about 4mm can have pretty noticeable effects elsewhere.
If you have duck feet, the problem isn't insufficient external rotation it's lack of internal rotation. The foot overcompensates by turning out. Yes, you can improve both internal and external rotation. Your hips have a system of ligaments and tendons. They're not "hard locked". Even an arthritic person can improve hip rotation.
This exercise would be good if you don't loose the upright position of the ancle because of sinking into the inner side of the heel while going forward: you say one should feel the inner edge of the heel and the big toe - if you change this cue to feel furthermore the outside edge of the heel (supination) and at the same time the big toe bunion (pronation) you create a spiral: heel outward rotated and upright, forefoot inwardly rotated and this helps to feel the inward rotation of he tibia creating space in the kneejoint without loosing the upright position of the ancle. this Spiral creates a good foot arch and activates the pelvic floor
Wish i could visualize this more clearly.. i need to activate pelvic floor
Press the heels into the floor while sittng or standing (without loosing the upright position of the pelvis: the sit bones "look" straight down to the floor) you will experience the posterior part of the pelvic floor - then press the forefoot into the floor and experience the anterior part of the pelvic floor and so with every step you can activate the pelvic floor on the same side of your step - cantienica is a very good system for exercising the pelvic floor
= Spiraldynamik
@@RoSario-vb8ge Yes 😄
YOU'RE A WIZARD CONOR!!!
I have Spondylolisthesis grade 1 causing me a lot of sciatica pain and numbness in my heel and side of my foot.
I believe the foot issues are more annoying then my back to be honest and i will try these exercises to relieve the foot pain.
Appreciate any additional advice.
Hi Connor, Amazing content as always!
Are we supposed to do these exercise for just right foot or both ?
I need to know too
@@fahim2jz529its both but of if one foot is worse you may want to focus on that one side
Please enable the subtitle
Hey Connor, I watch you from Germany.
The content of your videos is well explained and so helpful for me.
I just want to say THANKS a LOT.
A big contribution to healthier bodies around the world 🌍.
💪🏻🙌🏻🤙🏼✌🏼
8:30 That's an epic way to stand on your right side from Conor
Going to be doing this and helping my grandson
Where can you get bands like that?
does anyone know what is the function of wrapping a band on the shin on the first excercise?
You get a better grip.
You can try flossing bands as well.
Hi Conor!
I have a lateral pelvic tilt that's making my life hell, all sort of aches have come out and I'm close to not being able to function and live a regular life; do you know anyone that can help me in person in Northern California? Do you do virtual sessions?
Thank you in advance.
That's not the only reason people have duck feet. If you don't have sufficient internal rotation at the hip, you over compensate by turning the foot out. You have to test to see if the issue is at the lower leg or the hip. My issue is at the hip. I have excellent external rotation and almost no internal rotation at all. This has caused me to have outer hip pain.
Thank you
Can just forcing myself to stand with my feet straight or even walk that way help fix it? It feels really unnatural to me, but I do feel it straightening my lower back and kinda feels like a lower back workout.
With how I currently stand and walk (feet out, stepping with outside length of foot rolling in) my shins and ankles lock up and hurt bad after only a short walk.
Hello sir
I have femoral external rotation and also tibial external rotation and now i am feeling that my foot is becoming fleet what should I do need some biomechanics solution
Surely if you have retroverted hips your feet will turn out?
What type of band do you recommend to wrap around the tibia for the first drill? Thanks so much in advance.
Can someone tell me how many times and how many sets to do both of these exercises per day?
Is it bad to have duck feets and do nothing to fix it?
Strategy?
Where do you get your anatomical models from?
Hello Conor!
I have externally rotated hip where my feet feel normal when they are 45 degrees externally rotated. Testing the extreme position for my hip rotation are when the foot are straight ahead and 90 degrees outwards.
It feels impossible to have my feet pointing forward when walking and I have pain either on the hip or side of the knee. Could you have any tips to fix this?
Same
before doing this drill you should work on improving your hip's internal rotation. Precision Movement has some excellent videos on it.
Mu body naturally goes that way. It hurts my hips if i turn my legs straight
My uncle Djamal has duck feet’s 🦆 🦶
🫶🫶🫶
If turned out feet is such a problem, why do most underdeveloped countries people walk and stand slightly if not more turned out and have less pain and joint issue overall than most developed countries? I have yet to hear a comprehensive explanation why walking and standing turned out is worse than feet straight ahead, all explanations tend to not account for a ton of variables and are super simplistic, the human body is not that simple.
They don't
What kind of garbage exercise is this
You over complicate everything and confuse everyone. Please stop.
wrong video
?
Go watch shorts
It isn't overcomplicated, and EVERYONE is not confused. Speak for yourself.
Perfect timing on this video. I was on the treadmill yesterday relearning how to walk. I have no right foot eversion past neutral, valgus knee and all the other issues. This is very helpful.
This is an awesome breakdown! I am trying to determine why I might be more prone to irritation/inflamation of the posterior tibial tendons. My gait is very straight and I am more of a mid-foot striker when I run and even when I walk. I notice that I am prone to inflammation after hiking longer distances with weight on my back. It almost feels like my ankles are not getting enough extension to balance out the flexion and the pain will drive through that inner arch of my foot. Curious as to whether this is something mechanical or a function of the limited frequency of those longer hikes with load. I don't generally see this as a result of longer walks or runs off the trail.
Any reason why on the last drill you are not moving the hip into IR ?
Make a lot of sense .... But how can I make my 2 years old do these exercises...
Bless you Conor Harris; may many more keep discovering your unique and superior teaching;
What if my right hip is higher but my left femur is Valgus and turned out more
I don’t feel a thing when I do the band knee twist exercise. I’m doing it exactly how it’s described
As I twist the tibia I feel stretch in IT band. Now what?
I've been fighting this issue for years because my right foot is pushed into the outside of shoes crowding the small toe and aggravating Morton's neuroma. PS I injured my right knee when I was a teenager.
And I'm a rightie but my left foot is turned open. But my hip seems to follow the rightie pattern.
Man U take too damn long explaining
That's because the human body isn't that simple. Do you have a short attention span?
So you have any information for walking with feet inwards?
Youre my Harris, Conor!
It's my.left foot that turns out .
Hey Conor, how does this combine or relate to flat feet? My left foot turns out more, but isn't a flat foot a pronated foot? Shouldn't it come easy for me to find the big toe?
A thing you might consider is whether your left foot's turn out come from your hip or your knee. I myself had acquired a compensation where my left foot turned out and right foot pointed forwards, but actually this was due to me being in left AIC with left hip in external rotation and right in internal rotation. That turned my whole left leg out, but the insidious part was that my right leg rotated in and to compensate the right tibia rotated out leading to left leg out right leg straight. After a long time of PRI exercises, now I've got my left leg pointing forwards (ie. the pelvis is mostly neutral) and right leg turns out because of the tibial rotation. Working on that now.
@@tommihaapanen846Think I got the same thing. Any exercises you can recommend?
@@tommihaapanen846 How are you working on that? I don't know if my problem starts at the ankle or hip, but would think addressing one or the other would benefit the problem indirectly anyway.
@@tommihaapanen846that’s interesting because I had both feet facing out but right worse than left, now I have my right facing forward and left facing out, how did you get the left straight / facing forward?
Brillant thank for the simple to follow explanation. My left duck foot is bad and drags when running. Not good for ironman triathlons
Great timing.
Tho' I got Rolfed to fix my duck feet, these exercises I'm sure will help my right ankle and left knee that I injured in a car accident.
Good thing I was driving a Volvo.
No brainer deciding to get another S80.
The logic makes sense, the exercise solution not so much. Why not simply mindfully walk correctly until it becomes a habitual pattern? Also, do some ATG stuff - sled with toes forward and pushing off from the big toe; step-ups with the toes pointing strictly forward (this was uncomfortable at first for me), etc.
Did you fix ir this way?
@@pierofasulli1076i can see the logic you are applying here. However the risk of doing what your saying is that you create additional maladaptions. Because this dysfunction plays out across 3 joint movements (hip int. Rot. Tibial ext. Rot. And ankle dorsiflexion) the likelihood that you could correct it by just pointing the feet forward is low. The exercises in the video regress the complexity of coordination involved and start to retrain the movement. Once this starts to take hold you could most definitely start to apply it in ATG work.
I have to agree with @lukesparrow819. I had been forcefully attempting to fix this for many years by habitually changing the way I walk, and until I read your comment, I'd barely realised I was still doing it. I've had pain in my legs, feet and whole body really for years and I've got a feeling doing this has been one of the main causes since I've stopped for a few days and it's improved. I don't have genuine access to hip IR so where I was forcing myself into this position it was putting me into more of an anterior pelvic tilt creating further issues with my upper body. I would attempt to correct this by tucking my hips which would force my femurs into more ER since they can't access IR. I would then attempt to keep my feet forward by rotating my feet and tibias inwards. This would create twist at the knee with my tibia going in and femur going out.
I've since stopped and am working on creating more hip IR as well as using the exercises in this video. Fingers crossed this will be a game changer. This was quite an epiphany moment for me so thankyou for your thought provoking comment!!
Your suggestion of mindful walking does not fix duck feet.
My thoughts exactly