How To Correct Duck Feet (Feet Turn Out)

No video

How To Correct Duck Feet (Feet Turn Out) | Step By Step Program

Рет қаралды 249,516

5 жыл бұрын

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!
Online Personal Training: www.lightsidewellness.com/per...
Website: www.lightsidewellness.com/
Subscribe to my email newsletter: mailchi.mp/a1902e540f45/light...
► Music Credit: LAKEY INSPIRED
Track Name: "Smile"
Music By: LAKEY INSPIRED @ / lakeyinspired
Original upload HERE - www.youtube.com/watch?v=jd4nR...
Official "LAKEY INSPIRED" KZfaq Channel HERE - kzfaq.info/love/Omy...
License for commercial use: Creative Commons Attribution 3.0 Unported "Share Alike" (CC BY-SA 3.0) License.
Full License HERE - creativecommons.org/licenses/...
Music promoted by NCM goo.gl/fh3rEJ
#duckfeet #posturecorrection #tighthips #anklemobility

Пікірлер: 318

@123495734 3 жыл бұрын

Duck here, fixing my duckie feet

@shamimaakhtersrabonti5456 3 жыл бұрын

How long did it take time to fix duck feet??

@123495734 3 жыл бұрын

@@shamimaakhtersrabonti5456 im nowhere close its been 3 months, i dont know, damn it all. Ehem i mean **Quack**

@raffaele8556 2 жыл бұрын

Did it work?

@randomvariable9480 2 жыл бұрын

@@123495734 wtf

@mariamkochiashvili5253 2 жыл бұрын

@@123495734 SO I'LL HAVE THIS PINGU WALK MY WHOLE LIFE

@mujeerahmed4246 2 жыл бұрын

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.

@JustinMartinezCPT 2 жыл бұрын

That's terrible to hear Mujeer. I hope this helps you!

@MysterMalik 2 жыл бұрын

Me I'm super self aware like I literally wasn't told this by anyone. I wasn't even roasted.

@Jay-pw5hy 2 жыл бұрын

@KZfaq deleted my account again did you see any results

@nevra4623 2 жыл бұрын

it's been 4 months mujeer did it work

@mohammedalishah4959 Жыл бұрын

@@nevra4623 he didn't try i guess

@iyeun_llopiz 4 жыл бұрын

This is literally the best video I've seen on fixing duck feet. Thank you!

@JustinMartinezCPT 4 жыл бұрын

Thanks!

@michaelelizondo4724 3 жыл бұрын

Did it work?

@ft.demonte5703 3 жыл бұрын

I think you must look cute when you will walk like a duck

@mTrader1 3 жыл бұрын

@@ft.demonte5703 😂

@RodTsunamii 3 жыл бұрын

Ur the first female I've heard with duck feet

@albireotheredguard1599 3 жыл бұрын

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!

@danocon92 3 жыл бұрын

Did it work?

@albireotheredguard1599 3 жыл бұрын

@@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.

@MukulNaidu 2 жыл бұрын

@@albireotheredguard1599 im 15 year and i also have duck feet how i can fix it

@albireotheredguard1599 2 жыл бұрын

@@MukulNaidu watch the video.

@dfuzejunejo5561 2 жыл бұрын

Any update on progress

@josegonzalez6231 3 жыл бұрын

You went straight to the point not like many other videos

@crescentmoon610 4 жыл бұрын

Great video. Clear, concise, and informative without the any of the typical filler nonsense. Many thanks for this.

@JustinMartinezCPT 4 жыл бұрын

Thanks I hope it helps

@afreenpathan6164 3 жыл бұрын

So grateful to u for ur selfless act. Thank u. May u get the reward from the almighty

@robertmiller1578 9 ай бұрын

Thank you for producing this video. It is very helpful and easy to understand.

@memes4fun84 3 жыл бұрын

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

@essex1740 3 жыл бұрын

Same!

@aleajajames5613 3 жыл бұрын

Same

@isabellamartinpimentel3901 3 жыл бұрын

I can too people tell me I look like the exorcist jajajajajs

@julierobinson7230 3 ай бұрын

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

@leeconway8007 3 жыл бұрын

Great explanation, exactly as it should be👍

@WC1Master 4 жыл бұрын

Thank you so much for your tips! Very informative. Can’t wait to try these exercises out. Keep up the good work!

@JustinMartinezCPT 4 жыл бұрын

Thank you I hope they help!

@dariongreen8997 3 жыл бұрын

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.

@hectorthegamer1091 2 жыл бұрын

I'm in football too and my feet are the only things that get tired its tuff do you recommend any shoes

@boblansonfig3972 2 жыл бұрын

@@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

@icarojose6316 Жыл бұрын

Have you guys fix this problem ?

@ImCursed99 3 жыл бұрын

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

@Nathanator 2 жыл бұрын

Thank you! I stretched my soleus daily for 2 minutes on each leg and after a week I've already seen major improvement.

@Nathanator 2 жыл бұрын

@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.

@ThogusDonatus 2 жыл бұрын

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

@amsalsa7871 Жыл бұрын

Thank you for this video. Concise but very interesting/ informative. Much appreciated. ❤

@JustinMartinezCPT Жыл бұрын

Thank you I hope it helped!

@XTheSpartanX7 2 жыл бұрын

What a guy, I'm subscribing.

@SoftwareSavesMe 2 жыл бұрын

Very helpful explanation and concise therapies. Thanks for making this.

@kristinec212 3 жыл бұрын

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

@JustinMartinezCPT 3 жыл бұрын

Hi Kristine I hope it helps :)

@gaminghub2189 3 жыл бұрын

@@jagi-seda9979 She's on wheel chair now probably

@topgtater2428 3 жыл бұрын

@@gaminghub2189 Lmfao

@LagrangePoint0 10 ай бұрын

@@jagi-seda9979 she ded

@crushed_oreos 3 жыл бұрын

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.

@aldrogo7510 Жыл бұрын

Great video - should these exercises be done daily or every other day to give muscles a chance to recover?

@TheRusseller 2 жыл бұрын

That was excellent. Thank you.

@senanda4175 2 жыл бұрын

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!

@MANDY-ho1de 2 жыл бұрын

Hlo

@anandjani4748 Жыл бұрын

How did you cure your duckfeet problem?

@victor3763 3 жыл бұрын

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

@ClarissaPacker 4 жыл бұрын

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.

@solemanbarez3239 3 жыл бұрын

Yes this is a good video as my feet are very uncrkmfortable on my right foot

@nikolaobrose7247 3 жыл бұрын

Only one of my feet has duck foot or what ever you’d call it so this video helped quite a lot

@user9042 3 жыл бұрын

I have the same problem, was this exercise helpful did it correct ur duck feet?

@nikolaobrose7247 3 жыл бұрын

@@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

@raptorzk7475 2 жыл бұрын

I've the same problem, can you stand straight now ?

@popovoleksii2714 2 ай бұрын

Very informative, thank you

@hp7937 3 жыл бұрын

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.

@hn1744 3 жыл бұрын

How long did it take to fix it?

@albireotheredguard1599 3 жыл бұрын

Would a trigger point massage ball be good or do I need something more sturdy?

@Rawrrawrxxx 2 жыл бұрын

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

@JustinMartinezCPT 2 жыл бұрын

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.

@lukasgrun3008 5 ай бұрын

Good Content. Thank you so much!

@ExtremelyToxic 3 жыл бұрын

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

@josegonzalez6231 3 жыл бұрын

Did you had it since your childhood?

@jacobtb1 Жыл бұрын

Helpful, thanks

@TheBrazenGoddess 4 жыл бұрын

Great video, thank you !

@JustinMartinezCPT 4 жыл бұрын

Thanks!

@killerkarol4999 3 жыл бұрын

I don't have a resistance band and foam roller.what can I do now? Will I get results by doing the stretches only?

@andrematthews8730 3 жыл бұрын

I’m going to try it.

@geoshangelo885 6 ай бұрын

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?

@estoyboy 2 ай бұрын

Can I use an electric massager with a ball attachment on those glute muscles instead of is it more about the stretch then putting pressure on them?

@treefitty937 Жыл бұрын

Would it be beneficial to also strengthen the external rotators since maybe theyre weak which is why they are tighth?

@filipem.3845 4 жыл бұрын

Great video! Would you make one for those with feet 🦶🏼 turned inwards? Cheers

@user-nm9sk1sf4i 3 жыл бұрын

Pigeon toed?

@shannonmartin924 3 жыл бұрын

Thank you!!!

@jjm9622 3 жыл бұрын

Thanks bro you helped me although i didn't expect to get results this fast!

@jjm9622 2 жыл бұрын

@KZfaq 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.

@AquadinX 2 жыл бұрын

I'm not sure if you did already but you should make a follow along video

@kaijiex3 2 жыл бұрын

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?

@klee4071 3 жыл бұрын

What is the pounds of the resistance band that you are using?

@Athan.M 3 жыл бұрын

This exercise is for tight adductor?

@user-kt7no8de3t 2 жыл бұрын

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

@divyanshnarula7031 3 жыл бұрын

Thanks sir👍

@samer6112 2 жыл бұрын

Bro great stuff I definitely have duck feet how many times a week do u recommend the exercises and for how long

@Yalltoodumb 2 жыл бұрын

The ball slipped for me!! Wohaaaa GOOD MORNING!!!!

@redlinedeath 2 жыл бұрын

How do you know if it's a muscle imbalance or femoral retroversion?

@shawnm2113 2 жыл бұрын

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

@manan-543 7 ай бұрын

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

@ayme3496 3 жыл бұрын

Is it possible to have both causes? I think I have both!

@lifegoeson7468 Жыл бұрын

Thanks for this video I realized that my legs are normal and I was worried for nothing lol

@Thorned_Rose 4 жыл бұрын

What about tibial external rotation?

@rolakhayata4243 Жыл бұрын

What about foot inversion/eversion? Could that cause duck foot in one or both?

@joons3374 8 ай бұрын

Could this be why my piriformis is tight and I got psoas muscles on the leg thst is out more?

@patgray5402 2 жыл бұрын

My problem was weak hips thanks.

@mohammedalishah4959 Жыл бұрын

Well he looked honest. I will try this for my ducks feet.

@Nathanator 3 жыл бұрын

If my duck feet are caused by the second reason, would doing calf raises worsen the issue?

@crazy4preityzinta 2 жыл бұрын

How many days should this be performed... one time or certain period

@ymri6051 2 жыл бұрын

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 ?

@JustinMartinezCPT 2 жыл бұрын

Hey Ymri I would recommend doing this after your workout or on your off days. Thanks!

@ymri6051 2 жыл бұрын

@@JustinMartinezCPT that's what what I've started doing and I'm already seeing results! Thank you so much for this

@robinbauer7575 2 жыл бұрын

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

@manya.2380 3 жыл бұрын

How much time it will take???

@GamingMemesSS 3 жыл бұрын

Thanks a lot man

@icecold3902 3 жыл бұрын

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

@JustinMartinezCPT 3 жыл бұрын

Hi ice cold no you would only need to focus on your one side of the other is normal. Thanks!

@aleterra 2 жыл бұрын

what if you have external tibial torsion?

@qcawley 8 ай бұрын

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?

@JustinMartinezCPT 8 ай бұрын

Thank you! Yes, those would also be good options to make the hip external rotators more supple.

@qcawley 8 ай бұрын

@@JustinMartinezCPT Awesome thank you so much

@kittenslayer516 Жыл бұрын

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.

@cccaptaincold2135 Жыл бұрын

Update?

@basicthings17 10 ай бұрын

Does it work ?

@crazymania2739 3 жыл бұрын

Time taken to see results?

@parsaettehadi3097 2 жыл бұрын

useful content

@GilBarOn 3 жыл бұрын

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?

@JustinMartinezCPT 3 жыл бұрын

That's certainly one way you could do it if a band is not accessible. Thanks for the question!

@GilBarOn 3 жыл бұрын

@@JustinMartinezCPT Thank you very much! I already begun doing your excercises daily! :-)

@Samuelsmithhh 3 жыл бұрын

@@GilBarOn how’s the progress??

@billykriaris3096 2 жыл бұрын

@@GilBarOn did it work?

@GilBarOn 2 жыл бұрын

@@billykriaris3096 Yes A little but I haven't done it for a long time now... it's hard to keep it up..

@ZachBinder95 2 жыл бұрын

What type of professional do you go to for this?

@blackcaillou1756 Жыл бұрын

what can i use if i don’t have any equipment

@andrematthews8730 3 жыл бұрын

How long until I should see results

@ghostninja5011 4 жыл бұрын

What if we don't have a resistance band do we have to get it or are there others ways to strengthen the muscle?

@mr.cobuelo1405 2 жыл бұрын

Definitely get a resistance band

@sohitbhati5787 3 жыл бұрын

I need your help , can you please help me out in this

@claudiagonzalez6435 4 ай бұрын

How many times a week should we do these exercises

@KiroMiro_official 2 жыл бұрын

is there someting else cause i dont have a tennis ball

@zkhater63 Жыл бұрын

Could this case shin splints?

@lurgy5177 3 жыл бұрын

Thank you so much for this!!!

@fckinhell1753 Жыл бұрын

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.

@Lisa-xk9zj 2 жыл бұрын

my knees are turned straight forward but my feet are turned outwards. does anyone know what i can do?

@jesusisking314 3 жыл бұрын

i have flat foot, is that the cause of thisv

@jordainebarro1663 2 жыл бұрын

@callum9846 6 ай бұрын

Mine might be the second one, I tried that test and I couldn't keep my heel on the floor at all

@jasonrichardson8498 2 жыл бұрын

Thanks so much!

@JustinMartinezCPT 2 жыл бұрын

Thank you I hope this helped you

@picklerick2007 3 ай бұрын

Hey, What if my thighs and knees are internally rotated and my shit and feet are externally rotated

@AndrewBrowner 2 жыл бұрын

why is it that your calves being tight rotates the foot outward? thats definitely my issue as my feet have no interest in coming past 90degrees with my shin and when sitting or laying with no weight on them they naturally want to be point straight down inline with the tibula.. i specifically remember starting the gym in highschool and after doing leg day my calves would be locked in an extremely contracted position the next morning until they had been forced to stretch out, id typically be tip toeing for half an hour in the morning in a bit of pain as they slowly got lengthened/stretched out after i would guess healing/rebuilding during the night in the contracted position theyd be in while sleeping.. i suppose this is the cause for why they were so tight, working them but never the muscle on the front of the shin that opposes them and not stretching them out in the days following a workout as once they were long enough to allow me to walk with my heel on the ground they were never stretched any farther

@theresaclark282 3 жыл бұрын

Yes

@etan5685 3 жыл бұрын

Can you have both?

@AquadinX 2 жыл бұрын

What if I have both tho?

@RSS.220 3 жыл бұрын

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

@dustinropp 3 жыл бұрын

Get a foam roller at Walmart for like

@_nefario 2 жыл бұрын

I have this jinx cat feet but like severe

@twttt19 2 жыл бұрын

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

@angelaburchett2587 2 жыл бұрын

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?

@JustinMartinezCPT 2 жыл бұрын

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.