Fix TURNED OUT Feet with Two Easy Exercises (duck feet)

Summary

This video script delves into the common walking pattern known as 'duck feet,' where individuals walk with one or both feet turned out. It explains the biomechanics behind this gait, including the role of tibial rotation and the foot arch's function in propulsion. The script offers corrective exercises to restore proper tibial internal rotation and genuine foot pronation, emphasizing the importance of addressing both local foot issues and the broader kinetic chain for a comprehensive solution.

Takeaways

• 🚶‍♂️ Duck feet, or walking with one or both feet turned out, is a common gait pattern seen in many individuals.
• 🔄 The gait cycle involves a propulsion strategy that transitions from internal rotation and pronation to external rotation and supination of the foot for forward movement.
• 🦴 An externally rotated tibia can prevent proper internal rotation and pronation necessary for propulsion, leading to a compensatory gait with the feet turned out.
• 👣 The degree of duck feet can vary, with one foot often more turned out than the other, indicating an issue higher in the body's kinetic chain.
• 🌐 Lateral pelvic tilt, with one hip higher than the other, can lead to compensatory strategies in the lower limbs, affecting foot positioning.
• 🔄 The human body tends to favor the right side, which is why a turned out right foot is more commonly observed than the left.
• 🏋️‍♂️ Exercises can be performed to restore tibial internal rotation, which is essential for proper foot pronation and gait.
• 🤸‍♂️ A specific exercise is described to couple genuine foot pronation with tibial internal rotation, using a band for resistance and a bench for support.
• 🦶 Attention to form is critical during exercises to avoid compensating with the hips or knees, which can lead to incorrect movement patterns.
• 👟 Common mistakes in the exercises include pressing the toes into the ground, starting with the wrong shin angle, and leaning the torso forward instead of turning the hips.
• 👣 Addressing the root cause of duck feet involves not only local foot exercises but also considering the alignment and function of the hips and upper body.

Q & A

What is the common term for walking with one or both feet turned out?

The common term for walking with one or both feet turned out is 'duck feet'.

Why do people walk with duck feet as a strategy?

People walk with duck feet as a strategy to push themselves forward in space and propel themselves forward.

What is the key phase in the gait cycle where body weight is loaded onto one side?

The key phase in the gait cycle where body weight is loaded onto one side is called the midstance phase.

What happens to the foot arch during the midstance phase of the gait cycle?

During the midstance phase, the foot arch needs to drop to create a position where the bottom side of the foot can stretch out and spring back up as we move forward.

What is the issue with people who have an externally rotated tibia?

The issue with people who have an externally rotated tibia is that it prevents proper internal rotation and necessary pronation for propulsion, leading to a compensatory strategy of duck feet.

How does the position of the tibia affect the foot during walking?

If the tibia is turned out, it can cause the foot to follow suit, resulting in a compensatory strategy to find the inside arch of the foot for propulsion.

What are the two potential reasons for one side being more turned out than the other in duck feet presentation?

The two potential reasons are that the more turned out side is either the side that the person is leaning on more (higher hip in a lateral pelvic tilt) or the side they are turned away from.

Why is it common to see more turned out right feet compared to left feet?

It is common to see more turned out right feet compared to left feet because the human body is naturally biased towards the right side.

What exercise is recommended to restore tibial internal rotation?

An exercise recommended to restore tibial internal rotation involves using a bench and a band around the tibia, starting with the whole foot flat and maintaining a 90° bend at the knees and hips.

How can one ensure proper alignment during the tibial internal rotation exercise?

To ensure proper alignment during the tibial internal rotation exercise, one should keep the hips square, maintain a straight line from the hip to the knee and ankle, and avoid twisting the hip outside of the knee.

What is the purpose of the foot pronation drill and how is it performed?

The purpose of the foot pronation drill is to couple genuine foot pronation with tibial internal rotation. It is performed with a staggered stance, starting with the shin in a plantar flexed position, and focusing on the transition of weight from the outside edge of the heel to the inside edge.