How to Fix Your Foot Turnout (Tibial Torsion or Rotation)
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- Опубліковано 18 лис 2022
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I was waiting on this thank you so very much
It's my pleasure! I hope you find it helpful
So very helpful thank you so much!
Very glad it was helpful!
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.
I'm glad to hear you'll be putting them to good use. If you'd like further help troubleshooting and correcting your limited ankle mobility on that right side feel free to shoot me a DM on IG (@jacksantorafitness). Either way let me know how it goes as you progress these exercises!
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
Very grateful to be a resource for you!
Seconding this. Great content. Would love some bodyweight exercises that encourage the same that don't rely on props.
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!
Very glad you found the video helpful!
Has it gotten better?
Yes and no. Yes, in that within two weeks, I made astonishing progress compared to my starting point. No, in that it has had no discernible effect on my resting squat.
As a New Year's Resolution, I've been doing "slow elevated pistol negatives," so heel slightly elevated and doing a slow (5-8s) negative one-legged squat, 5r each side, once in the morning and once at night. This has massively increased my control and stability, and it feels like my regular resting squat has improved because of it. Something I will keep exploring.@@mostlycraft
Thanks will look into it myself!@@smithyq6335
Maybe you should try a Banded Mobilisation for your ankle (if that Part is troubling you)! „Banded Mobilizations for stiff Ankles“ from Squat university helped me a lot! This Video is also Helping :) Doing it Daily!!
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.
Day 3 - my tibia is still straight! I'm building muscles in my foot that I haven't used for 15 years (since my tibia turned out).
Knee pain, gone.
Plantar fasciitis, no longer a problem.
Big toe pain gone.
Calluses that are created in the wrong places, gone.
day 4 and getting better and better....
Day 3 I got strong burning sensations in parts of my lower leg, my feet, my knee, my upper leg, and my back.... because I'm spending hours a day walking with muscles that I've never used before.
woke up day for, recovered and ready to use these muscles some more!
So glad to hear that you're seeing and feeling a difference!
This video is awesome
Really glad to hear you like it!
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. 😃
I'm glad you found the video helpful! Would you like direct help resolving your knee pain and foot turnout and strengthening your feet and ankles?
@@jacksantorafitness If I can't resolve this with your exercises, I would definitely consider that, thank you. I've subscribed and signed up for your mini course!
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!
You're welcome. They're definitely related! I've got some foot strengthening videos you might find helpful as well.
I'm going to try these! I have external tibial torsion. Thanks!
You're welcome! Let me know how they go for you
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 sorry to hear about the break! I've got some foot videos that might help you as well. If you'd like my direct help feel free to shoot me a DM on IG (@jacksantorafitness)
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
I hope you find them helpful! Let me know if you have any questions as you go about it or if I can help in any way.
@mattmarquart3347 - I have the same problem with the clunking/shifting in deep squats and some resultant lateral calf pain that I suspect is related… have you had any success with anything in particular thus far?
I still have the clunk, but is no longer painful so I’m not THAT worried about it. I did a lot of these in the video and then progressed to a bunch of split squats
@@mattmarquart3347hey, how is it going? Is your knee better?
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.
I'm glad to hear that you found it helpful. If you'd like more help feel free to shoot me a DM on IG my handle is @jacksantorafitness
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.
I'm hoping to develop more mobility in my left ankle. I have external tibial torsion. I'm definitely trying these!
Fixing the torsion will definitely be a big part of that. If you'd like my help troubleshooting feel free to shoot me a DM on IG (@jacksantorafitness). I'm in there messaging daily and would be happy to help
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!
My pleasure! In the beginning you can visit them 2-3x a week. Generally I recommend spending a minimum of 2 minutes per exercise and just focusing on the quality of the reps more so than the number.
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?
Hey! I'm sorry to hear that it's been something you've been struggling with long term now. It's definitely likely feeding other injuries you're experiencing. I don't recommend orthotics but I do have a full program that I've designed to help resolve this issue with sets and reps and duration all laid out for you already. Is that something you might be interested in hearing more about?
If so just shoot me a DM on IG if you could so we can communicate a bit easier in the direct messages there. My handle is @jacksantorafitness.
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.
Very glad it helped make sense of things! Feel free to DM me on IG if you feel you need more help (@jacksantorafitness)
@@jacksantorafitness Thank you very much, Jack. Just subscribed to your channel.
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!
I'm very glad to hear that! And regarding your question... Yes it's likely both sides that are impacting the positioning your body is taking to create stability overall. If you'd want to do some troubleshooting shoot me a DM on IG. I'd be happy to talk through it with you some more to see what we can discover. My handle is @jacksantorafitness if you'd like!
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!
I'm very glad to hear that! It can definitely affect your hamstring tendons. Feel free to shoot me a DM on IG (@jacksantorafitness) and I can help you troubleshoot the weakness you're experiencing on that posterolateral corner.
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 🙏
Very glad to hear that you're able to take away something new each time! That's a monster mini band from Rogue Fitness but you could also use regular mini loop bands. You can also get a full set off of power systems for around $20 or something similar off of Amazon.
Do you have a video if the foot turnout is due to hip arthritis or possibly Spondylolythesis? Thanks
Unfortunately that's not something I have a specific video for at the moment but if you'd like to talk through it more with me feel free to shoot me a DM on IG (@jacksantorafitness)
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.
Here's a video I did a while back that you might find helpful ua-cam.com/video/h605yhbzBUY/v-deo.html .
@@jacksantorafitness Thanks a million Sir. Much appreciated.
Also how many sets and reps with these exercises?
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.
Hey Faelle! If you'd be up for it let's do some troubleshooting in the DMs on IG (@jacksantorafitness). I have a few questions about what you're experiencing that might influence my response. Shoot me a DM if you're up for it!
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?
Yes so the exercises strengthen your ability to internally rotate the tibia and will help correct your externally rotated tibia.
Any rule of thumb how long it will take to restore?
Great question! If you're getting at the true root of your problem you'll see improvements in 4 weeks time and more significant progress by 12
@@jacksantorafitness perfect! :) It means I can recover by May. Thank you for your quick response.
@@marcelbeurskens2156 You're welcome!
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.)
Hey! I apologize for the slow response. I'm sorry to hear about the medial meniscus tear and internal rotation. Shoot me a DM on IG (@jacksantorafitness) I'm in there every day messaging people and I'd be happy to help you troubleshoot what you're experiencing send you the content I feel would be most helpful to you
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.
Hey Alex! Tape is definitely not a long term solution. I would definitely give these some work. Feel free to shoot me a DM on IG (@jacksantorafitness) if you'd like some more help troubleshooting and maybe some more content that I think you'd find helpful
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
If it's only discomfort and not pain I would challenge the range you have with discomfort, but let's continue our convo in the DM's with more specifics
Hi, does this help with over pronation? I get some ankle pain when running and think it might have something to do with this
Yup! The two are often commonly connected. Feel free to shoot me a DM on IG (@jacksantorafitness) if you'd like to troubleshoot your ankle pain with me.
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
Shoot me a DM on IG (@jacksantorafitness) I've got some feet exercises that you might find helpful in the process
Do you have a recommendation for which resistance bands I should buy to do these types of exercises ?
I usually get a full band kit from amazon for around $35. The brand is Odoland. You can also get them from Rogue fitness as well.
@@jacksantorafitness thank you
Does this cause pain and swelling in the Gery Turbecle area? Thanks
Yes it very well could cause symptoms like that
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 .
I'm sorry to hear about the challenges you're facing and how it's affecting your confidence. Shoot me a DM on IG (@jacksantorafitness) and I'd be happy to help you troubleshoot the problem better
Is it ok/normal if there are some cracking sounds when doing CARs?
Yup! Noises are to be expected a bit with CARs. As your stability around the joint improves the noises will often improve as well.
Hi does this keep every thing in a neutral position and aligned ?
Hey Jeff! Yup this will absolutely help in realigning things back to neutral. These are things you can visit daily. Especially in the early stages 2-3 sets spending about 2 minutes per exercise per set practicing controlled quality reps.
@@jacksantorafitness copy great exercise my thing is how many sets and reps and what about stability ?
@@Jeff-ug5ll focus more on the quality of movement in those two minutes per exercise that I mention above rather than number of reps. Stability will absolutely be a big part of making it all last especially at the foot and hip. Intrinsic foot strength is something you can work into your routine daily. The hip stability can be built into your regular training sessions working on squats, hinges, and lunges that are appropriately scaled.
What if i don't have a resistence band?
you can find full kits on amazon for around $35.
How often can we do these exercises ?
I would recommend visiting the banded/loaded exercises 2-3x per week in the beginning when you're first trying to correct. Those that are resistance free can be daily practice
Thanks ! Great video btw
I’ve been doing these types of exercises for a while and my legs seem to just get worse
Sorry thought I replied already! It might not be the root of your issue if it makes things worse. I'd be happy to help you troubleshoot in the DMs if you shoot me a message on IG (@jacksantorafitness)
Are these exercises kids can utilize?
Absolutely!
How would i diagnose this vs duck foot?
Tibial torsion occurs from the knee down where duck foot walking is the whole leg. So you would notice the knee facing forward but the lower leg turned in tibial torsion. With duck foot your feet and knees will face the same direction still.
@@jacksantorafitness I can't tell what is going on with my legs.
If its ok could I send you a photo on Instagram?
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 (ua-cam.com/video/Y5f_sEGgB80/v-deo.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'm glad you liked it. It's hard to say without some more information. If you'd like to talk through it with me feel free to shoot me a DM on IG (@jacksantorafitness).
I don’t understand what you were doing while standing up
Imagine if you had socks on and you were on a wood floor... You point your toes toward one another as much as possible and then rotate from your hips to slide your feet open away from one another. The only difference here is that you're using the friction of your feet against the floor to generate a torsion (think of a towel that's being wrung out) through your whole leg.