How To Correct Your DUCK FEET For Good | No BS Guide
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- เผยแพร่เมื่อ 26 ก.ย. 2024
- When it comes to addressing duck feet its important to not get hyper focused on the feet themselves. Although the feet tend to be more flat or in an over pronated position we'll need to zoom out to see how the bigger joints have an effect on what's happening down stream.
In order to fix duck feet we'll need to look at the orientation of the hips and how that has a trickle down effect through the femur, tibia, and eventually into the feet themselves.
In this video you'll learn some of the primary causes to duck feet as well three different recommendations to get you moving in the right direction.
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Hey Mark, I’ve studied psychology and healing for decades, and noticed similarities between those concepts and the way you go about to correct duck feet, I haven’t tried your exercises yet but I feel it’s going to be True and Helpful. The magic staff was a nice touch.
Great vid, fixed my duck feet with bare feet toes straight forward forced 90 degree (knee angle, so above parallel) squats. Took about a year, never really had any pain or issues due to my feet, but after straightening my feet forwards, my sprint speed has increased ridiculously.
Bare feet toes? Special shoe?
Thank you so much for sharing!! I'm trying to get more into strength training and flexibility but I always see my feet holding me back. Its so annoying. How many times a day did you do these squats?
bare feet (with) toes straight forward, i.e., no shoes@@VinceVonViktor
hey can anyone explain more in detail these squats that this guy did because i dont get it, thanks
You have your feet pointing straight forward, not angled to the sides at all. You squat down slowly (3sec descent) until the angle of you shin (calf) and femur (hamstring) is 90 degrees. This means that you are above parallel (compared to the floor). You stop in this bottom position for 3-5sec, and then explode up. Do it barefeet, spread out your toes and imagine twisting your feet towards the inside and your knees towards the outside (activate glutes) to "stack" your joints into aligmnent. When looking from the front, your ankles and knees should be at a straight line. Experiment different weight positions (back/front/zerchher squat, kettlebells/bars/dumbells) and go light at first until you learn the motor pattern. Then you can go heavy. For me my maximum at this technique is about the same as normal squat without slow decent and bottom pause.
Or just look up Joel Seedman and how he recommends squatting, this is basically that.@@dalildelhoum21
I got surgery to fix this. Sometimes, it's beyond excercises, especially for people with rigid feet. I had this problem since I was 11. Well I noticed at 10. It only got worse. I had three surgeries in 1. I had achilles lengthening, my foot moved inward and stretched down. It was the best decision 2 years later. I have to get this other one done now. My foot is an inch smaller and is completely straight.
I think it depends on the person and severity
I don't really have duck feet (im actually pigeon toed), I'm more watching this video to prevent this from happening to me, so it's much more useful to me than for you
But definitely, sometimes surgery is the only answer
Wow!!!! You just provided me an important piece of my puzzle, Thankyou Thankyou!!!!!
I have only the problem with my left side, it shows up in knee pain, and yes, lower lumbar on the right side.
I’ve spent 40+ years as a hairdresser and fine artist working at my easel and geez, I am paying the price!
Again, thank you so much!!!!
Glad to hear you found it helpful. 🙏🏼
thank you so much for this video, it gave me the intuition to understand what was happening with my duck feet. for anyone trying to fix duck feet, what worked for me was to follow the excersizes in this video so your body gets an idea of what the correct placement should be like. Once you have some intuition, do some hip and hamstring stretches. I found that my duck feet as explained by the video, was a result of hip tightness which led to my "neutrality position" to be at the point where my hips were pronated. hope this helps, and thanks so much for the vid
You have put together all the puzzle pieces i had.great exercises, awesome explanation. Movements weren't outlandish. Yay!
What are the the pieces. Did it work for you?
@@R117__ rotation is something you have to constantly work on cause your leg wants to constantly turn out cause it's comfortable being weak.
I was just doing this today but scared that I was going to make issues worse. So glad I saw this! Thank you for posting!
Man I had this duck feet condition for about 2-3 years without even knowing what it was. It has been really embarrassing for me.Whenever I was standing or walking,my feets were turned outward and this caused some sort of humiliation to me. My walking posture looks awful and has got worse.
Thanks to you,I am now aware of the issue and I will try my best to do the exercises regularly and fix this duck feet.Thanks for the information man...🙏🙏
If you have excessive anterior pelvic tilt you have to fix that first. Look up on youtube if you have it and how to fix it. This guy mentioned it and then glossed over it. You’ll have to do hip flexor stretching, glute strengthening, core strengthening, and work your way down strengthen you hamstrings and ankle mobility to fix your knee. This video is not really addressing the issue.
@@bosmith6992Interesting. I've had a recent knee injury. (Large piece of timber fell on it at work) And since seeing a chiropractor he has realised I have over pronated feet and I told him I used to be duck footed before my injury. He has given me shoe inserts meanwhile my GP who is an ex physiotherapist is saying it's not from my feet but from weak glutes. I'm basically just doing the exercises they both give me now. But it was interesting to see their disagreement on it
bro nice work feels like you are doing this work with full dedication
First, great quality content! I have a chronic knee pain during my weightlifting sessions for years, went to few doctors without any help, don't lift heavy weights was their best advice. So I started watching my movements and inspecting where the problem could be and I noticed my hip-knee-ankle path during a squat seems weirdly off, like the line isn't very straight. I have duck feet especially noticable when running or when lifting my knee up the whole shin naturaly want to point out, so I figured thats where the problem might be.
Definitely may be related. If the knees are more in the "duck foot" orientation that is going to put a lot of stress onto the knee joint due to the placement of the femur and tibia. I might suggest not adding much load while you establish the new movement patterns.
JUST 4K SUBS!? Dude u deserve a million man!
Takes time
I just found this searching for stuff for my wife who I've always noticed has "duck feet" but she's always said that she's just "always been like that". In searching, I find this which is showing how it's related to excessive anterior pelvic tilt and I realize my wife also has that as we found trying to do a workout the other day where she couldn't get her lower back to touch the floor.
sadly i have tried many exercise to fix it but couldn't😢😢😢😢😢 today i am going to try your exercise .i hope it will work for me i am frustrated with it
does it??
How is it?
Hows it now?
How is it going?
Well?
The only thing I did was fix my feet placement while walking and standing. I rotated my legs inward and made my feet straight. Then I went on a long walk for a couple days, making sure to also walk up hills, conciously reminding myself to keep my feet straight.
After two days of this, I experienced muscle soreness in areas of my legs, inner hips, glutes and feet that had never usually gotten sore. I chalk that up to underused muscles, finally getting a workload after changing my feet position.
Now, it hasn't even been a week and my body is already positioning my feet straight without much mental effort. It's feeling more and more natural. The arch of my foot is not touching the ground anymore. I have new pressue on my feet. It's so weird.
I noticed that my posture has improved (I stand up straighter, my neck and back doesn't lean forward as much) and my arch doesn't get super sore like it used to. Certain areas of my leg feel like they are getting stronger too.
Also, STRONG glute activation. Like, after straightening my feet, I can feel the glutes contract after every step. It's like my body is saying "It's about damn time!"
This reminds me of when I trained myself to stop breathing from my chest and start breathing from my belly (the diaphragm.) It was hard at first and I had to keep reminding myself how to breath but one day my body just...clicked. I started breathing from my diaphragm automatically without thinking about it.
The mind-body connection is so real! It's astounding.
Same here but is there any chance you had any lower back soreness while transitioning? Been feeling that and some hip pain when I started so I wanna know if I'm on thr right track🙏
Man I wish I could do this, I have a condition where my tendons are so tight it literally pulls my feet out of position and turns them outward, also making my Achilles so hard it feels like cartilage. + I have flat feet but we dont talk about that fr.
@@kevinsims2876 started my journey recently as well and I also feel some lower back pain alongside all the pain and he mentioned.
I too will start this journey today all the best everyone 😢
Btw , were your knees going inwards when you were pointing your toes forward ?
how can this not have millions of veiws and likes people just love bs videos
Fr
Tried and immediately worked! Thanks a lot it saved me doctor visit.
Thanks for this video! You summed up my exact issues. Internally rotated femur, externally rotated tibia and duck feet. I hope your exercises will help!
Let me know how it goes for you!
Did they help?
Did they help
They have called me Penguin since I was 13. Everything you explained is exactly what I’ve been going through. I’m 40 now. Is it to late for me?
@@finaltouch998defo not too old? Get it fixed asap before it’s too late
Why this channel is so Underated 😢😢
I have duck feet on another level and it makes so many things uncomfortable for me (seriously, my “natural” foot position, or what feels natural is literally my two feet pointing away from each other, basically 180 degrees). Makes so many things hard for me. I hope this helps at least a little
Same, I can even go beyond 180°
@@BadassGamerPranayme too! My parents put braces on my feet as a baby because they said they went inwards and they left them on too long. It’s so embarrassing! I hate it! 😢
How's the progress?
This video proves that every single random thing I’ve done for my posture has a tutorial for it on TH-cam somewhere.
Nothing I do is unique
On the plus side, at least now I know what it’s helping with lol
What do you think about the idea of binding the feet together while laying down resting? To prevent the feet from wanting to relax in duck feet position. Ive been trying this for a while now.
Sounds great especially if you combine it with strengthening is the side ass
How dogs this go
Mind updating me, How did it go brother?
A comment on the last part on the video (before the barefoot shoes mention), ideally I do not think you want to be rolling from the heel and push of the ground, I believe and have experienced that it is most comfortable and natural to actually pull on the ground with your feet to propel you forward, less loss of energy from impact forces and constant tension for stability make it more optimal
I’m really hoping this fixes my knee pain running. Thank you !
We''re adults who are literally learning how to walk.
It just means you didnt play sports as a child or high school.
@@ludwigvanbeethoven8164 Explain why I played soccer, basketball, and tennis when I was kid since 6th grade, then started serious weight training in 7th grade till my sophomore year and im still duck footed?
@@eternalQuexx nah. Dont believe you. You were a nerd and didnt play sports.
@@ludwigvanbeethoven8164 you're calling me a nerd yet your whole youtube channel is based off beethoven, it sounds like you are projecting and you are a band kid lmao
@@eternalQuexx I was a band kid, I can also play any piano composition. But Im 6'2 185lb, did wreslting, basketball, soccer, and regularly bike in the mountains...since i live right next to them. The majoe sport i didn't play (in highschool) was football since I'm a better pianist.
I have a friend who has a flat foot, but didnt do any sports in highschool or before and is extremely prideful. You remind me of him.
So i combined your first exercise with walking, and walked around my office like that. I could feel my hamstrings, hips and lower back burning.
Do you have any idea of how long it could take to correct?
Also, is there any place to get the nitty gritty information reliably?
Thankyou for the video and any additonal info
Hi, I just want to say that this was really helpful, actually I started to walk thinking about "crushing a bug with toe thump" and I started to feel some parts of my hips and my glutes that I don't feel for a long time
i feel like i’m learning to walk again…
Same lol
Brilliant video well filmed and good audio, I do have a question though about when I was 14 I broke my tibia and fibula and when the cast was removed my right foot was extremely pronated.. is this fixable myself? Using methods like these ect? Thanks
@hp-bbq-saucy416 same here at age 13.
Very well presented! Shall give the techniques a go and let you know how it goes 😄
Thanks Zain! Let me know how it goes mate.
How did it go??
Left foot is duck footed after a big car crash injury. Knee is knocked as well. Hope this helps get my body back 🙏
Is it bad to leave it the way it is or will it have any bad impact on your bones in the long term?
Thanks for the tips. Naturally, I have duck feet. I started motorbike lessons, and my instructor keeps telling me not to place my toes outward on the pedal. When I try to keep my feet as he explained, I can feel a strain on one leg. I am hoping to fix my duck feet by following this advice. How long and how often should I be doing these exercises?
where should my feet point when I'm sitting? btw good video quality! you really helped me
Glad to hear it was helpful! Tough to say for sitting as everyone's make up is a little different. Something to be mindful of though is potentially not allowing yourself to default back to an "excessive" duck footed position while seated. If this is initially uncomfortable you can try sitting with a towel under your sit bones for more support.
Hi! When I join my feet together, my knees connect but my shins do not. How can I fix this?
I have Arthritis knee pain ,foot pain ,duck leg , back pain , back neck head pain, upper back pain, at the age of 18🙂
Can anyone tell me where to get the exercise body poles please?
i dont really feel these phibers he talks about, I feel some mild pain in my knees and a stretch and my hamstrings, is that all right?
Dude explains some exercises like is some technical moon landing..
So that’s why my shins were in pain every muay thai session for the last 6 months. And I blamed shin splints and sucked it up. Today I noticed my legs look funny. Tbh I have very narrow feet and it’s easier to keep balance with duck feet. Now I need to adjust my whole fighting style to get rid of the pain. Damn. Thank you though
When I am doing the first exercise and pushing my knees out, the inside of my feet barely touch the ground as I push my knees out.
Should I have my whole foot on the floor?
My feet are very strange! When I walk my feet point forward and I walk straight! strangely No deviation! But still my knees have rotated inwards, and I think they have been like this since my childhood! I don't know it exercise will help or only surgery correct it.
Me ajudou muito, mesmo sem saber inglês entendi, e a dor na perna sumiu.
i got like total flat feet and only my rihgt leg is rotated outward. i became concious of this only a few days ago when it became apparent during my massage course. now i try to find out everything from muscle stiffness in the glutes all the way down to my tibia. was afraid that concious correcting my form would cause some other muscles to tense up
Thanks
Thank you!
Could there be a connection between only my left foot having it/its toes pointed outwards to the left while also having severe left jaw pain? When it's just on one side, should one do side planks on that side or on the side without the outward pointing?
Amazing work ✨👏
Thank you 🙌
Is it going to work?
How long does it usually take to see an improvement?
How long and how many times a week do I need to do these?
In my case the femur is externally rotated and the tibia is internally rotated but the feet still point outwards. When I squeeze my buttcheeks it increases the external rotation a lot.
thanks for this video, I always knew i had knee valgus but didnt know it was caused by having "duck feet". When im going through the first exercise, im noticing a majority of the stretch in my calves actually. Does this mean its mainly being caused by my tight calves? Any exercises that will help with that?
I'm not sure I would say it's mainly caused by that, but it could be a contributing factor. If you find that the calves are quite bound up I'd suggest doing some soft tissue release work through them.
This is is based on a practice called Goata if anyone wants more info on it
thanks man i wil try and let u know if i see any improvement
Does it help ?
Whenever I’ve tried walking with my feet pointed forward it hurts my knees. When my feet are forward my knees a pointed slightly inward. Any solution to this?
Then if your knees are facing forward your toes would point outward? This video offers solutions to that.
Thank You Very Much!
I did hto surgry after I can't walk properly 😭😭please help me
I notice most guys stand like this if anything almost every guy I’ve noticed has this stance and tbh I catch myself doing it all the time and try to correct it but it just feels natural and comfortable. However two people I personally know who were marines do not have this stance at all, both stand completely straight with the their back straight too and I’m pretty sure it was to do with being in the military so in other words this is corrected by discipline and that’s what I need lol
I fell like its mostly my right foot that does this. However I think alot of it has to do with driving stick. Im not sure if i could ever correct it
Thanks for guidness
I have been struggling to find answers to what has been going on with my gait and feet. I have seen soo many people trying to find out what is going on and I even ended up having surgery on my right foot(tarsal coalition), and I am still having issues and have no answers. I am pretty sure now that I am overpronating causing flat feet. Not sure but thinking it could be related to something in my hips maybe(hip flexors, TFL, glutes, etc) I am in desperate need of help and some answers. Do you have any ideas of what I could do to figure this out.
Did u end up figuring anything out???
@osprei5347 No... Don't know where to turn to now. So frustrating.
@@michaelclark6154 sorry I don’t know anything about it right now. I’m in an anatomy course atm though, if I learn anything about this I’ll get back to this comment…
@@michaelclark6154have you tried strengthening the muscles in your foot / lower region? Ive got duck feet AND flat feet (not really to the point of excessive pain, but sometimes one foot gets aches) and I dont do ballet but im trying ballet exercises to see if my body will correct itself
Is all of that relevant if i have this duck foot only on one side?
Can I have this in 1 leg only? My lower is literally more anteriorly tilted on the right than in the left.
Yes, unfortunately. I have it only on my right leg.
If u focus on walking straight after a while you start to feel slight pain
can you tel me how to set your bow legs
Sir please help me out with Pigeon toe or toe in problem
my problem is my thighs i too big i never skin leg day so my feet is alway 15 degree out
I thought that my feet are open because my femur is externally rotated.
It's important to stress that not all people with duck walk are mentally disadvantaged.
is it normal that I feel pigeon toe hinge mainly in my knees
Straight feet aren't exactly good. A little bit of toe out is normal and better than straight. There's even a study comparing modern office people vs people from the past who does outdoor/labor work, and it turns out that straight foot wasn't normal back then.
After that correction,
Does someone height increase (atleast by 1-2mm)?
Any advice on where to get these 'wizard staffs'?
Home Depot is the spot.
Funnily enough the foot position while riding my sportbike fixed mine
My brain can't process your technique atm
Practice my friend.
Can I do it with flat feet?
Bro, love you
Many Hollywood celebrities are duck footed - Tom Cruise, Nicole Kidman, Steven Seagal, Idris Elba, etc.
Pigeon footed celebrities - Keanu Reeves is the prominent example.
What if you have a collapsed arch
Does duck feet affect your hunchness too? Which also affects your height?
sir my leg bones are exact same as yours
Mine came after adult orthodontics. Whole body gradually degenerated over 5 years from jaw to feet. Reversed the Invisalign recently which brought great relief but still have this issue. Is it fixable?
how does orthodontics effect your feet...?
@@angrygeri7026 Moves your jaw which has a direct relationship with your pelvis. Pelvic tilt then affects your posture, the way you move, internal organs etc. Slowly kills you.
Its like learning how to walk
What does duck feet look like?
Hi😊
I thought I was disabled, what causes this
Y'alll def got up to check if you have duck feet or not BAHAHHA
my hamstring feels tight af when i do this
Probably because they are!
I have duck feet but no internally rotated femur or anything what should i do?
These exercises are complicated
My legs are a mess, Iv taken care of sciatica, now I just need to realign everything, and then figure out why I can raise my foot up lol
How did you take care of sciatica
@@Gnasher_ sciatic nerve glides, I did them daily for a couple weeks and they really loosened up, I also did other stretches targeting muscle groups that probably helped as well, but the nerve glides were probably the biggest contributor, you can search for technique on TH-cam.
Me holding two brooms in my basement pretending they are wizards staffs
Barefoot shoes sandals or barefoot
Tyson Fury has duck knees and Lebron James duckwalks hard, I might be fine.
You probably will, but here’s some exercises if it causes you discomfort or you wish to make some structural changes.
Quack quack 🎉
Flat feet that’s my answer and can’t do nothing about it 😂
Instructions not clear. Too hard to follow and involves two brooms. I’m not rich!
Just came across this video again and every time he looses me when the brooms come out…
explanation too fast to follow
Бля, хоть бы че то нормальное подсказал, это же у всех людей дома есть правильно ?