Fix Your Duck Feet FAST | Fascia Release, Tibia IR, Pronation

[@jenagarcia1728]

FEELS GOOD

[@annasternfeldt6031]

That was good, thanks.

[@singasong1123]

hi Quinn would you please consider doing one for feet that are griped inward ? main is slightly like a tringle / \ . thanks

[@AgendaInMind]

So much better info on your channel than the other one. Help people. Spread the info. Thank you!!

[@QuinnCastelane]

I appreciate that!

[@e.jasongremley7310]

Hey Brother good to see you posting, you have a special way of articulating. Are you working with Deanna still? I haven't seen the two of you together in a while.

[@e.jasongremley7310]

Also, when I run, what seems to tire out first is my right hip flexor, it's frustrating because I know Angola further and faster if that small part did not tire out. Any suggestions?

[@QuinnCastelane]

@@e.jasongremley7310 Appreciate that! Yes we're both owners of Block Therapy. I have focused the past 10 years on building the company on the back end etc. As we're growing I'm making my focus more on corrective exercises, biomechanics, movement etc. and showing how powerful it is to release your fascia in order to allow ease of movement. Having 2 channels I find is easier because I don't show just BT, I show more and thought it would eliminate confusion!

[@QuinnCastelane]

@@e.jasongremley7310 There could be many causes, but likely your pelvis is tilted too far forwards on the right side and more weight applied on the right side as you run relative to your left. That could be straining the hip flexor/quad. Bringing the pelvis into a neutral alignment and focusing more on hip extension on the right side could be the trick!

[@jenagarcia1728]

incorrectly set tibia cast for broken tibia twisted my leg and foot outward...hope this helps me eventually...thanks

[@pratyaksh2999]

can u make one for anterior pelvic tilt too?

[@QuinnCastelane]

Yes I one will be released soon!

[@higherselfawakening8854]

Thank you Quinn. I’ll be showing your exercise to our son :)

[@QuinnCastelane]

Awesome!

[@AngelFootball753]

This video is a bless from the sky. I dont understand why i have only one duck feet. Maybe its a problem with tibial IR

[@QuinnCastelane]

Glad you found helpful! If it’s only the one foot, I would focus these exercises on that leg. There can be more to the equation such as how your pelvis is oriented. Try doing these for a couple weeks and notice if this is making improvements!

[@AngelFootball753]

​@@QuinnCastelaneYup i have rotated pelvis, do you have videos on that as well?

[@rafaellemos8020]

🙌🙌🙌 thank you!!!

[@QuinnCastelane]

@@rafaellemos8020 you’re welcome!

[@durjoybiswas2462]

Very nice

[@Lusbeyri]

What if you tended to turn your feet inwards instead ever since you were a child?

[@gabrielmills2361]

What is a puma sock?

[@QuinnCastelane]

Just a brand of socks that are popular 😂

[@gabrielmills2361]

​@@QuinnCastelaneThank you -- are they something like cotton ankle socks? (for bulk & weight)

[@QuinnCastelane]

@@gabrielmills2361 I don’t believe they are cotton, but you could use anything really to place under your foot. Sock, small towel etc

[@pratyaksh2999]

are hip adductions and abduction exercises helpful for this problem? i have that machine in my gym so i was wondering if

[@QuinnCastelane]

Potentially. That doesn’t teach you the right foot contacts on the floor and won’t associate adduction/Internal rotation and Abduction/external rotation down the chain. You can add that in but I find there are more effective exercises to accomplish a similar goal

[@AgendaInMind]

I started using a rolled 5# ankle weight, you know the one with the bars of sand wrapped around it? It’s more solid than a towel and I already owned it.i also wrapped a small cookbook in paper and tape.

[@QuinnCastelane]

Awesome, if that is working then keep doing that!

[@pratyaksh2999]

what is the timeline for improvement and natural pronation?

[@QuinnCastelane]

That really depends. Can be a couple weeks if consistent, depends how frequently you are practicing this and if you are pairing with fascia release etc.

[@Ann-e9q8d]

My right foot turned out but I think its turned out from the hip. I have inguinal pain. Have been blocking the calves and feet extensively as well as the quads. So my question is if it’s my femur that is rotated should I block the IT band as well as the peroneals? Also which part of the foot should get the most attention when blocking?

[@QuinnCastelane]

Your hip can definitely be initiating the external rotation. Focusing on more internal rotation exercises will help great for the leg and foot that is more externally rotated. I have a video going out next week focusing on how to restore internal rotation at the. Hopefully that will help!

[@Ann-e9q8d]

@@QuinnCastelanethanks! Also mindful walking focusing on trying to not let the leg turnout seems to be helping … its a whole retraining process fore sure … thanks for all the wonderful videos!