How To Fix Duck Feet | Externally Rotated Legs

Having externally rotated legs (aka duck feet) can predispose you to experiencing knee injuries. This and the fact that is looks funny gives you two compelling ways to fix it!
Podcast w/ Dr. Ryan DeBell: bit.ly/1MU6x76
Hip Variance Video: bit.ly/1VAUtd8
===============
★ COACHING: guerrillazen.com/services-trai...
★ Posture: The Ultimate Life Hack (eBook): bit.ly/1FLkM98
★ Facebook: / guerrillazenfitness
★ Instagram: / guerrillazen

[@suryakantsingh1863]

For our future reference; 2:00 piriformis release 3:30 lateral lower hamstring release 4:30 strengthening internal rotators Amazing stuff thankyou GuerrillaZen

[@jessica-vp9og]

Wuh?

[@adjajoney3582]

Jesstone Masasy can I get a GHETTO.

[@Devil89563]

This guy deserves so much more praise than he gets. Super informative and helpful. Was looking for details and his video did not disappoint. Thanks a ton man

[@hicharbud]

Thank you so much Blake. I was having left hip soreness where it was difficult to raise my left leg. After doing just two of your techniques the pain and stiffness began to go away. The first glute tech with the ball I hit a major trigger point, from there on I knew what I had to do. Most of my pain and stiff 90% are gone, of course after golf and gym there is some stiffness but now I know exactly where the root cause is.

[@aGirlPossessed]

Thank you!!! I randomly came across this and I think you weirdly may have solved my lower back pain! My right internal rotators are super weak, I could tell immediately when I tried your exercises. Can't wait to get some relief 😊

[@KhoaNguyen-vn3nj]

i've never seen such a knowlegable person like you bowman , tks you helped me a lot man .

[@GuerrillazenFitness]

+Rick Grimes :D aww thanks brother! Glad to hear it!

[@ethancole920]

Try Jeff Cavaliers much more knowledgeable

[@zetrongaming5319]

Did it fix ur duck feet??

[@christopher.aguilar]

I did this and it immediately worked. I’m going to do is every morning regardless if I don’t have duck feet, felt bomb

[@hello987b]

Thanks for the help, I could feel the difference after a couple of times. Never realized how hard the foam rollers were

[@sandywing5790]

Did it on and off for 2 weeks, saw results! My duck feet was so aggressive I am so thankful for you!!

[@Qusai2c]

Senior medical student here, I just finished praying and my mom pointed out that my feet are pointing to the side when I pray, never in my 22 years of living, or 8 years of lifting, did i think anything of it, actually I thought everyone stood up like this. Anyway I looked it up, found this video, tried the first exercise, and low and behold my feet are almost straight now. I'll definitely be adding these exercise to my daily stretching routine, thanks a bunch!

[@Timoteophillips]

Thanks - that was brilliant. All summer I wore sandals that were worn out and not supporting the feet. Hence my right foot only was externally rotating and I was hard pushed to find a solution other than changing to a new pair of shoes with orthopedic support.

[@franki3Ru550]

I have duck feet.. I realized it when I was filming myself walk lol.. was so bad

[@gersi_3878]

Me too lmaoo i'm insecure now😹

[@AngelaChristineK]

Me too

[@AceofDlamonds]

It's sooo unaesthetic even seeing your own walking reflection 🥲

[@BonzaiCounterpunch]

Another easy to understand and informative video. Thanks!

[@danetiffin785]

Awesome video! Loving the content you're putting out lately, I've always had Duck Feet since I can remember, I've probably got that issue you talked about at the end of the video, But it definitely can't hurt giving these exercises and myofascial release techniques a go! Thanks heaps!

[@GuerrillazenFitness]

+Dane Tiffin You are welcome sir!

[@aj2862]

i have duck feet and im flat footed lol ive always thought it was something i was born with .ill give these exercises a try

[@undrgun]

Same here man

[@reynaldoponce3645]

Yakala Yzrael omg liez i got duck feet flat feet annnd a hunch back soo yea i look retarded😢😭😭

[@waynesWyrdWorld]

Thought I was alone!

[@crazysob2063]

Alex Jordan did it work

[@omalone1169]

Alex Jordan now

[@cindyhopkins6823]

I was so encouraged by your video, I have periformus syndrome but have suddenly noticed that I'm walking like a duck and I couldn't force my feet to turn inwards so it was really valuable info you gave me, thank you very very much!

[@lilbahadurchetri4361]

That ball technique was magical thank you so much Blake.

[@AerisVera7]

My life was just saved from watching this video. I've been getting duck foot on my right foot and it just now was so bad that my knee was in serious pain. The knee cap was starting to shift to the right. I rushed and did the first massage technique under the right thigh to butt. Now my knee looks a lot better. There's still some sharp pains but I think the problem is on it's way to being solved. Been watching all your videos to try to cure my curved back and apt. Helping a lot! Thanks so much!

[@kevinjgoff]

how have your knees improved in the last year?

[@bullmeatt]

i have duck foot on just my right foot as well, ive had a reoccurring injury thats been misdiagnosed for 15+ years by doctors (patella bursitis after personal research) and from all the compensation onto my left leg the right foot became that way. Going to start using this and hopefully it fixes all my issues. still no idea why i get bursitis ive had MRI's Xrays and ultra sounds

[@andrikian1]

Thanks for fulfilling my request and making this video. Great information.

[@GuerrillazenFitness]

+andrikian1 LD

[@antifolkhero]

I have one foot that is duck footed. I also suffer from planter fasciitis in that foot only. Just tried this and it seemed to work immediately to get my foot to face forward again. Thanks for the tip!

[@darrenc3979]

this gets deep into the cause of over-pronation and collapsing arches (no pun intended). Nice!

[@tericollins7869]

Hey Blake - Thanks for this post and the helpful cueing! And the flat feet and ankle posts as well. My Left Side (tight piriformis & duck foot when I go for walks) is Way Worse than my right. Should I do more of the trigger point work and strengthening on the left side compared to the right?

[@telamere2043]

My physio told me to pay attention to my feet when walking and make sure they point forward. My left foot pointed to 10 o'clock. Initially it was really hard but its improved the relevant muscles and it now points to 12. 😊

[@ethanjohnson4130]

What did you do?

[@yessir.7937]

I've got duck feet and when I point my feet forwards I sure as hell can't walk normal.

[@desertmen22]

The same here

[@adgepeterb]

Yeah i tried that, noticed people were.looking at me, i thought cause i looked good, walked home and my lady burst out laughing, said i look weird!

[@WildanKarim7]

@@yessir.7937 I feel the same on my right foot and the bad news is I just discovered this at 27 yo.

[@JenniferRMaxwell]

Yowza! My duck feet got me a scholarship to the National Ballet of Canada... which was quite short lived... but the turnout hasn't been. I don't have flat feet though - I've actually got a pretty stellar arch (probably the thing that also got me noticed in a community ballet class, lol). Since I was 16 I was told to watch my knees, and I've never been able to touch my toes. Side splits? Sure (when I was younger)... but never on a forward fold. I always just thought it was because I was 'hamstring challenged', but THIS info is very interesting, and I'm shocked that I've never really heard anyone talk about this before! Plus, not gonna lie, duck feet ain't pretty.... I'll try these. Thanks!

[@Ironkraz1]

I really like this channel! Great information again!

[@GuerrillazenFitness]

+Krasimir Mihailov Thanks Krasimir :D

[@coleG112]

What if we have high arches/under-pronation, and still have duck feet? I definitely felt the foam roller on the side of the leg! Not so much the lower butt one. Thinking I might have the hip variance?

[@jasoneyes01]

Thanks for the info. I tried a TENS unit in burst mode on the trigger points of the glute medius and sacroiliac with great results as well.

[@GuerrillazenFitness]

+Jason Burt I've always wanted to play around with one of those.

[@thescoutpanda]

I was doing squats yesterday and I noticed my feet and knees were hurting more than they should and noticed that my feet were facing slightly outwards everytime I squatted, they rotated outwards on their own instead of being straight forward. I never noticed my 'duck feet' until then. Now when I look down while walking i'm a lot more conscious of it. found your video after googling "how to fix feet facing outwards during squats?". thanks will try your advice.

[@americacastro4069]

Lol I'm a ballet dancer. I walk with mi feet almost at 180 ° haha

[@GuerrillazenFitness]

+America Castro >.

[@americacastro4069]

+GuerrillaZen Fitness I also have flat feet (terrible for a dancer) and I posted on another one of your videos about that actually

[@sameersadan20]

You are really beautiful

[@editae._3424]

u thirsty for bobs and veganas? In a fitness video? Really?!

[@dunnahill4216]

@@editae._3424 🤣🤣🤣

[@wesgleeson]

I've had knee pain for 2 years and doctors only ever give me corticosteroid injections for it, which stop the symptoms for a few months and then they come back with interest! My feet do naturally stick out to the side and I know that I have weak hip rotators so can't wait to try these techniques. Will let you know how it goes

[@cj-dd3qf]

Howd it go

[@maithresh4571]

I thought I was the only one with it.I have mates now

[@bridgetmarie3995]

Blakeeeee, you are amazing! :)

[@imperial7873]

Amazing video. Thank you !

[@frankiedodd6822]

How long will it take before your feet start becoming more straight?? Plz reply

[@HussRisingYT]

hey man, another great video. Any chance you could make a video on a home body work out, something that could be done everyday without causing imbalances? (if you know what I'm saying lol)

[@GuerrillazenFitness]

+Shahzeb Hussain Yeah man, I know what you are saying. I actually offer that on my website though as a coaching service.

[@LSBSKATEBOARDING]

Holy crap bro, my right foot has always pointed outwards due to skateboarding, turned out my glutes were super tight. It has always effected me while working and caused allt of back pain. Thank you so much for helping me find out what was wrong.

[@juniperabbott2614]

Hear you about the skateboarding! I'm now wondering if that " triggered" my f Duck feet, (+flat) ...and they tell me DO NOT WEAR SKATE SHOES!☹or skate!😭 Still will a bit ( obviously) when injuries heal, ect..

[@nguyentuong8529]

Holy sheet...I used to always skate when I was young....I wonder if it triggered flat feet

[@joeboyd8702]

Really educational. Thanks.

[@ninata7868]

Im starting this today and will update every week.

[@WildanKarim7]

How old are you? I will give it a try and just discovered that I have this problem at 27.

[@ninata7868]

Wildan Karim almost 27, i did it for 1 day 🤣🤣 im gonna start again and update

[@juniperabbott2614]

46 and how did i not know this?! My ex pointed it out after surgery.. With the flat feet it explains EVERYTHING!! Can't wait till present injury heals to start doing this!

[@bones-nq9fu]

​@@ninata7868Ik its been 3 years but how's progress so far?

[@jessepinkman9887]

Hey can i know how often should we do these excercise, and once if iur lwgs are pointing forward do we still have to do these?

[@Marksm50]

Hey Blake. Could duck feet lead to Piriformis syndrome and discomfort in the static nerve. I have definitely been having the symptoms of Piriformis syndrome and was wondering weather these stretches and strengthening exercises can help get rid of the pain I'm having . I also have duck feet. Thanks

[@JuraIbis]

I have a L4 left side mostly hernia. I have an externally rotated right leg only. I usually get some sort of release by simply doing the opposite movement, i force my right leg to intoe (pidgeon toe) for a short while, hold for 30-60 seconds 2-3 times and instantly my leg and feet feels more like staying straight. Repeat as required.

[@adamlowe4381]

For the last 18 months I have been dealing with decreased ROM and pain in my right hip when squatting. I also have reduced ROM when walking on that same side. I have been trying different stretches and trying to narrow down what the cause may be. I know I am very tight in the hip region. When I attempt the external rotator strengthening w/ the foam roller between my knees I have a sharp, stabbing pain in my right hip. With all the described limitations and the sharp pain it makes me think there is some sort of nerve compression or maybe FAI?. idk. Just wanted to get your 2 cents and any suggestions you may have. Thanks.

[@Jong23]

What hindrances do duck feet bring you? I train in MMA, and I'm definitely gonna fix my duck feet, but I'm just curious as to what type of improvements I will see in my performance.

[@Elparcero95]

Where can I purchase the ball?

[@Mechrank]

I do have something similar to that but just my right foot and it happens when i walk not when i stand still.

[@bcnicholas123]

I always wondered why my hamstrings were so weak compared to the rest of my legs. This explains it

[@scottcaine4514]

got any exercises to solve this? I have found a few but wanted to know if you recommend same or something new. Muscles are surely tight because they are overactive. Loosening/stretching them will only solve the issues temporarily, if at all. You would need to strengthen hip internal rotators. Any suggestions welcome.

[@jimminykricket4067]

It would be nice if people started citing the source material for the therapeutic advice they spread online.

[@jainetu]

How about if only one leg is externally rotated due to lower back injury? Do we perform these on this leg?

[@trentevans3997]

I’ve had this for my entire life and never knew it was something I could work on thanks for the video

[@matthewhawk7255]

I have hip Bursitis along with an externally rotated leg...both on the right side. Are they related and if so which should I treat first? Thanks

[@dinamahmoudabd-alaziz369]

My right foot is the opposite (internally rotated) more than the left one? Is that related to tight hip flexors, itb or triggered leg muscles? Thanks in advance

[@mfar3016]

I’ve had duck feet my whole life. I thought it was an issue that should’ve been addressed as a child with shoe braces. I’m 52 now & just learning that this not only has a name, but can cause other problems! I’ve been binging videos on this topic for the last 2 days & yours is the only one that gets to the meat & potatoes of how to correct it. I’m going to start these exercises, but how long until I see improvement? And is this something I need to continue doing permanently?

[@SteezyFilms24]

what kind of ball are you using? I have a regular lacrosse ball it seems to be too small compared to the one you are using

[@karlh43]

Hi. How many time do I have to do this exercise to fix it for good?

[@sadiaalwi4101]

My 1 year old daughter puts feet point towards 7 o clock,when she puts feet on floor her ankels came outside,worried about it,plz give sugesstions

[@michaelb41]

Great info...

[@utsabgangopadhyaya4274]

cant do the second exercise!! Any suggestion ??

[@bearded-cat]

Finally did these exercises and ouch ouch my butt hurt soo much, I couldn't even stop at the pain point. After the massage the muscles felt so much better. I didn't fully massage out the painful muscles because it hurt so much but I'll eventually get there. I have scoffed at that exercise at the end but ended up in pain hahaha

[@oliverhaskins6627]

I have had a hip replacement about 10 years ago, my right hip and now my right foot turns out when I walk will these exercises work for me?

[@ducklover5070]

thx soo much I've been watching your videos recently because I've always been very inflexible at the back of my body while my quads biceps and chests have been naturally very strong. I am always finding myself injured especially because I play footbal (soccer). I have this weird problem tho. my shins curve inwards causing my feet to go at a 45 degree angle if my knees are straight. I have so much wrong with my body it's unbelievable so thx very much for these videos

[@GuerrillazenFitness]

+Duck Lover You are welcome!

[@charlesharris9839]

Hi Blake, I have a question is there anything that can be done about bow legs. My ex-wife and here brother both have bow legs and as they got older they both had to have knee replacements and if there was something they could have done to avoid this. When we were young it was kinda like a beauty mark to have bow legs but after years of grinding cartilage its not so cute now. If there is something that can be done I would love to see a video that address this problem.

[@albireotheredguard1599]

I thought the exercise with the softball was painful, but that last one had my legs burning!

[@ZantherStone]

I think I might have a hip variance. I never really knew where to look. But my left leg does the duck feet thing (only), but I also get lower left back pain when doing deadlifts. I suspect they're all related somehow... I never know if I should try to squat in my natural form or if I should do straight feet (I suspect this affects the back pain)

[@WXLK3R.]

How long should I continue to do the exercises? A month?

[@alanbejarano4940]

I've been practicing Weightlifting for 2 years, and ass to grass squats pretty much pushes me to externally rotate my feet. Is that normal for this sport? should I work on correcting this? Note: both snatch and clean are almost impossible to perform with straight feet.

[@JohnM...]

Alan Bejarano bit late, but it's just the best Grove that your hips are aligned to. There's NO one proper squat stance. Some people ( mostly short and stumpy) have to have straight feet while squatting, others, like you and myself, have to stand with duck feet send splay their knees out as they squat. No one right way - whatever feels mechanically correct and comfortable is optimum so don't TRY to fit your muscle mechanics into an " ideal" position

[@raefituk918]

Hi Alan! one of my legs won't even internally rotate however I am working on it with some exercises that are for hip impingement, I am making a mini series on my channel which will have updates and more explanations but would love your help if you could give me any on things that you have tried! also been weightlifting for a bit over 2 years and been trying every stretch and foam rolling mobility routines under the sun (': had my pelvis repositioned too the other week so I will have to also see how that goes too! My bum won't get anywhere near the ground and feet always turn out.

[@yoghurrt1325]

Hi I'm troy and my family just told me to walk straight and it will click dose this work?

[@danielbowers3423]

If you're lying on a bench, you could do the reverse clam exercise with a greater range of motion.

[@KurvoCodes]

After I stopped sports like 3yrs ago, I became very sedentary. I wasn't stretching/working out daily like I used to and instead, I was sitting for hours everyday at the computer/in class. Fast forward, I've developed a tight lower back, knee pain, and duckfeet. My mother thinks its because I always wear sneakers and they "offer no arch support", seeing as how I'm flat-footed. But I've been wearing sneakers since middle school (10+ yrs) ago and never encountered this issue. I'm gonna give these exercises a go and give an update.

[@Mandy-iy3ef]

Does this work for severe cases? Like my foot turns at a 90 degree angle almost but knee is perfectly straight. I also have it on my other leg but not as bad.

[@nate6889]

Do you have to do this every day or just like once?

[@Taurus-ph4vs]

I need help. Does this exercise good for flat feet, bowleg?

[@eliasghaucha8245]

What shoe's are those

[@freestyleliving4145]

So if I have flat feet walking on blades of feet and over external rotate which one causes which flat feet cause hip or hip rotator causes flat feet

[@tigerpause2470]

My things is.I was born with "Duck feet."I walk exactly like my dad.

[@onpsxmember]

Time to be the first to break the cycle.

[@yessir.7937]

Same. Botch duck and flat feet.

[@kai1k238]

TIGER PAUSE this is exactly what my mom said

[@James42_]

Same

[@kikeramirez3888]

So is surgery the only option?

[@sallywhite8261]

I've had severe pain in lower back and sharp ele pain down right leg. Bad leg is weak and wont climb stairs. I cant walk now fir a year. The pain is so bad i cant stand straight up. I noticed after watching videos that my bad led is rotated out and i cant point foot inward. Its a duck foot. Other foot is good. The easy stretch for piriformis where u are lying down and put ankle on bent leg....i cant lift leg up to put on other leg for piriformis stretch. But when i quit stretching it and did other side i got better. I could stand. Im weak from not walking now. But could i have piriformis because leg is turned out ??? Its very hard to do bad leg as extreme pain. What should i do now that my muscles are weak from never standing or walking

[@officeassistant7774]

When doing the roller between the knees Im feeling it also in my ribs????

[@willemh3319]

how to do the roller on the left leg movement whenyou are hemiplegic (hemiparesis

[@ofstopi2023]

How often should I do this. Also will this help me evenly distribute the weight on my feet? I generally put all my weight on my inner feet

[@keaan6713]

Would getting a massage work as well?

[@gagansinghrawat2798]

nice vedio bro but how can I correct my knock knee.

[@thatguythere6780]

I think you should show us how to stretch them without using objects besides out hands , that would be reaally really helpful

[@jonginkim7500]

I'm just using water bottle XD

[@cindyhopkins6823]

@@jonginkim7500 thank you I don't have a foam roller.

[@toniivic2854]

So when im laying on my back feet is pointing at almost 90 degrees and the other one is pointing at like 70 or 60 degrees. Should i try these exercises to fix that

[@theokay1]

I'm curious if using the abductor and adductor weight machine would be very useful as they work on those muscles you want to stretch or work on

[@mosinanson3215]

Blake thank u so much

[@AbdelSibaran]

For me, before i was teenager, it seems like my feet were normal. But my parents started noticing it when i was in middle school. I didn't even know until later because i feel like that's how i walk all the time

[@TTUploads]

How do you know if it's acquires or hereditary? I've had this since as long as I remember (6-7) and whenever I straighten my feet my knees go inwards and begin to hurt...

[@emanuele6262]

You probably have anterior pelvic tilt too and so very weak glute muscles. You can correct that!

[@beefwell3566]

@@emanuele6262 Yes, but maybe the anterior pelvic tilt is the body trying to compensate for the twisted leg bones. I've had serious duck feet (external tibial torsion) my entire life just like the poster above. I haven't seen anything that can improve it yet.

[@beefwell3566]

I've had it since I was born too. Straightening my feet just paralyzes my knees, and then I can't move.

[@emanuele6262]

@@beefwell3566 I have lateral pelvic tilt, one foot turned out, shoulder pain, hip impingement... I'm doing Move U program. Since I'm following their program I'm finally fixing all my issue. If you want I can give you discount... Watch them on Instagram or on their website.

[@mansoorzia9155]

I don't have a roller right now, can I use anything for pressure?

[@yoshi4980]

how often should u do this, everyday?

[@cobaltbluu861]

I can’t even move my leg when I try and do the foam roller thing

[@sanjay-rm3ee]

One of my leg is turned outside it doesn't caused me pain or anything but when I did this exercise it causes me back pain and can't walk what to do

[@darkmagist]

Have dislocated my knee, and I believe this was the reason why. Also would this cause the right side of your feet to push outward in your shoes?

[@darkmagist]

+darkmagist Also how often should we be doing this?

[@GuerrillazenFitness]

+darkmagist Do these 5 times per week initially.

[@elliottjames671]

see ive had this issue but triggerpointing the glute doesn't seem to correct it might i need to triggerpoint the corresponding internal rotation like illiacs?

[@Aditya31785]

Since one year I've been suffering my right leg ankle collapse problem and tibia bone a little bit rotation and my foot arch medium not flat could please help me how I can fix it

[@bulbulievyas9574]

Thank you 🙏🏼

[@helcaraxe0411]

Well I fixed my apt in a week because of you, and I thank you for that. But I have this weird thing where my knees point forward but my feet are externally rotated. Any advice would be great ( I don't have flat feet btw )

[@iloveit6887]

Dolphin of Arda is it still good or did it go back to its normal state ?

[@kaylynmcallister866]

I know it has been a long time but its called tibial torsion. It's where your lower leg is twisted out.

[@beefwell3566]

External tibial torsion. You were using the anterior pelvic tilt as a compensation for twisted legs, but when you stop the apt, you make the tibial torsion more noticeable.

[@jrab5]

I have this exact same issue - tibial torsion. My knees point forward but my toes point out. Been looking for a fix for years

[@pablogonzalez2009]

@@jrab5 might have to do with dorsiflexion

[@lalalololalasalsabil6830]

I have a duck feet in only one side ! Otherwise the other k nee is on pain What qhould i do ?

[@Ivanselectsongs]

Hi, firstly I'd like to say thanks for the information. I've had flat feet since childhood and have worn orthotic insoles since middle school. I'm going to give these exercises a try, then the ones for duck feet. Question: I've never experienced pain due to my flat feet: not when I run, not when I jump rope, not ever. That being said, I still want to try to correct my form. Do you suggest I stop wearing my orthotics and store bought soles (Dr. Scholls) and look for improvement? It makes total sense that wearing them could be counterintuitive to therapy.

[@m240bandit3]

Results?

[@srdjana4015]

I have no problems, I do not feel any pain but I do not like the way I'm going to stomp percent more to the right , and when I stop my feet automatically accustomed to trampling the right ..I know if this will help me

[@thunderlord2200]

what do u call that ball u are using?

[@Jiblits007]

I noticed this when I started feeling pain in my right knee while running cross country. I didn’t feel it however when sprinting for track which was weird.