Do your feet point straight ahead, or do they point out? If your feet point out, this is what is commonly called being duck-footed. Depending on how low you have been standing and walking around like this, you may not notice any issues with it. If you have had it some time, it could be causing what is causing that pain in your foot, knee, hip, or lower back.
It can mean you are leaving a lot in the tank at the gym or in your chosen sport. If none of the above pains has crept up on you, it increases your risk of pain in the future. You see, the body is an amazing compensation machine. Whether you realise it or not. Every time you change your biomechanics the way to move , it puts extra stress on surrounding tissues.
Eventually, if you put too much stress on them, the dam wall will break, and pain will come flooding in. You may not consider your duck feet a problem. But just because everyone is doing it, it means that it is normal. Having duck feet is a bit like driving a car around flat tires and your wheels out of alignment.
Turning a foot out causes the arch to collapse pronate. The more your foot turns out, the flatter your foot will become. When you walk, run, jump or squat, your body has to work harder to stop the arches of your foot from collapsing. Run your finger up the inside of your shin.
Is it a little tender?. If your shin keeps rotating in, your leg will want to collapse. To counteract this, the Femur thigh bone externally outwardly rotates. Then to keep your thigh bone out, you end up recruiting your deep hip externally rotators check out our previous blog for the hip muscles and their function instead of your gluteal muscles one of the reasons you need to do so much glute activation.
This should give you an appreciation for how much extra effort is for you to walk around and sit with your feet out all day.
The arch of the foot is designed to provide shock absorption when walking, running and jumping. It stores energy from your foot coming in contact stored energy with the ground and translates it into kinetic energy movement. When your foot is flat, your Plantar Fascia is under constant stretch think heel pain in the morning. The Plantar Fascia is a band of connective tissue which helps form the arch of the foot.
This is no longer recommended as it may cause further foot deformity. Sometimes treatment is needed. Tibial torsion is where the lower leg or tibia turns in or outwards. An inward-turned tibia is common in children under the age of three.
It usually straightens after this age and sometimes even slightly turns outward with no treatment. These changes occur in children up to the age of eight.
Health professionals will sometimes recommend children with in-toe walking wear a type of orthotic called gait plates. While gait plates may provide some cosmetic effect when worn, there is no evidence they will result in long-term change.
Parents should be cautious about claims these devices will fix in-toe walking. They need to consider if the expense is worth it for something that will naturally get better on its own. There is no good evidence stretches or footwear will change this type of walking. If your hips are to blame, follow the prescribed exercises listed here. If your lower leg is turning your foot out, follow the moves below:. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
More Videos. Further, it can harm your performance in athletic activities. For example, if you are a runner, the fact that you are not using your calves, glutes, or abs can seriously reduce your power and your pace.
How To Correct Duck Feet Given the dangers posed by an out-toed walk, it is important that anyone with duck feet take steps to correct the condition.
Some of the steps that you can take to try to improve your duck walk are: Paying more attention to how your feet fall as you walk and to how they are positioned when you are standing or resting. By consciously trying to make your feet face forward during these situations, you can help your muscles remember proper alignment. Using orthopedic inserts in your shoes that can help retrain your muscles and move you away from your duck-footed walk. Engaging in stretches and exercises to help you avoid sore muscles as you work to straighten out your walk.
Your doctor can also recommend some foot and leg stretches that will help you improve your gait in themselves.
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