How To Fix Duck Feet | Externally Rotated Legs

[@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

[@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!

[@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

[@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??

[@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

[@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.

[@hello987b]

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

[@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

[@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.

[@sandywing5790]

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

[@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 😊

[@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 🥲

[@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

[@lilbahadurchetri4361]

That ball technique was magical thank you so much Blake.

[@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.

[@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 🤣🤣🤣

[@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!

[@maithresh4571]

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

[@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?

[@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.

[@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?

[@heerasinghsandhu3031]

First You said tight medius muscle is responsible for external rotation of feet but then you gave exercise to strengthen our gluteus medius. However, Muscle responsible for internal rotation are mainly adductor longus, bravis & magnus. Piriformis, pectinius and only anterior portion if medius

[@heerasinghsandhu3031]

& My question is can we also train adductors to. Fix external rotation of feet

[@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!

[@absdiary2223]

2:33 What if ball suddenly disappear while practicing?

[@Masutodesu]

Might wanna thanos snap the world population with that power bro

[@trevorinstagram4624]

Bruh

[@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!

[@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

[@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

[@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.

[@trentevans3997]

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

[@darrenc3979]

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

[@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.

[@shaunschulte2258]

I have duck feet that, when pointed forward, causes my knees to internally rotate. What would you recommend to correct this?

[@GuerrillazenFitness]

This!

[@timothytran9975]

GuerrillaZen Fitness do we use the same exercises used in the knock knees video for what Shaun said?

[@slickitkam116]

GuerrillaZen Fitness '

[@bullmeatt]

@@GuerrillazenFitness i have duckfoot on just 1 leg should i do these exercises and massaging only on 1 leg or both?

[@sessa4320]

me too

[@deaduniverse6150]

Hey l need your help My problem is my walking style and my friend make fun of me I tried to correct it but it's hard

[@minesforlife2370]

Maybe you shake It too much while walking

[@killersloth8779]

Its ok. Both of you just need to try a lot harder.

[@deaduniverse6150]

@@minesforlife2370 l have bad panic attacks for no reason. I can’t control myself so my walking style will change when I’m in public places

[@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.

[@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?

[@frankiedodd6822]

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

[@albireotheredguard1599]

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

[@alicia_grace]

I’ve never had duck feet or pigeon feet, it’s always been extremely straight but around when I was 8, I became obsessed with fashion shows and I would pretend I was a model around the house and that actually straightened my walk even more lol

[@sinisterv912]

This is why I have knee pain!!!!!

[@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.

[@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!

[@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.

[@openlink9958]

I'm 17 and I have always wandered if I could fix that, I feel extremely dumb for not searching this earlier lol

[@khaliqmuhammad5325]

I’m 19 😭

[@PinaPizzaParty]

23 here lol

[@SalmanKhan-wm2bj]

I'm 14 and having this problem since 6 months 😭

[@SalmanKhan-wm2bj]

@Chocolate Cake best of luck friend👍

[@gregorystern1348]

If only one of my feet is externally rotated, should I only do it on that side?

[@jainetu]

That's my question as well...

[@aztecproductions4470]

I came here today only because my freinds finally decided to point this out after our workout today. Don't want them to see a weird ass crooked feet walk and run no more 😂

[@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.

[@Mechrank]

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

[@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?

[@Elparcero95]

Where can I purchase the ball?

[@bcnicholas123]

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

[@danielbowers3423]

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

[@jainetu]

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

[@andrikian1]

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

[@GuerrillazenFitness]

+andrikian1 LD

[@kozidoesit]

Im starting to see immediate changes im going to keep doing this everyday

[@aftabansari7664]

Update?

[@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

[@jimminykricket4067]

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

[@yoghurrt1325]

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

[@fekcyu]

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

[@WildanKarim7]

I just discovered that I have a problem on walking at 27, this problem gave me some pain in my knee when playing badminton. I hope this exercise works on me.

[@trevorinstagram4624]

Did it work man

[@WildanKarim7]

@@trevorinstagram4624 yes, it works on me.

[@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.

[@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

[@williamwolf5598]

After doing this one time I felt so much better it was like I died and went to heaven

[@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.

[@bridgetmarie3995]

Blakeeeee, you are amazing! :)

[@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?

[@DadSquatch07]

I don't have duck feet but I will rotate my feet outward while riding the subway. Having duck feet could be a natural advantage if you're a subway rider, it helps to stabilize you with constant rocking back and forth...not so much of you are a runner.

[@yessir.7937]

Lol, the excersize at the 05:00 minute mark. I can barely internally rotate my knee like that. It goes up maybe 5 cm.

[@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.

[@angrypandaman0]

So are you saying that duck feet is caused by strong/tight abductors and weak/loose adductors? Or only tight abductors?

[@killersloth8779]

Both. One muscle group is too strong. For some reason you taught yourself to walk using mostly one side, so they are tight and a bit over developed while the other side barely gets used and so it is relatively weak.

[@indianduude9277]

Hello.. When I lie down my right leg rotates outwards.. the foot is 90 degrees turned and flat on the bed and the knee is pointing about half way outwards as well.. straightening them requires a very conscious effort and is quite exhausting.. would you perhaps have any tips for this? i tried reading up on it but most articles get too technical and Im not even sure im reading the right one.. :(

[@GuerrillazenFitness]

+Indian Duude Wassup man....it really depends on what is going on with your leg. There are a couple of things that can cause it to turn out like that. Shoot me an email man.

[@cobaltbluu861]

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

[@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

[@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

[@Ironkraz1]

I really like this channel! Great information again!

[@GuerrillazenFitness]

+Krasimir Mihailov Thanks Krasimir :D

[@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

[@eliasghaucha8245]

What shoe's are those

[@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

[@jamiereid9910]

Duck feet isnt a bad thing, I stopped walking like that when I got low confidence a couple of years ago, but resently I've been doing confidence therapy and my walk has changed back to the way it was, intact I'm more duck foot then ever, I think you guys are over thinking things

[@ErinM-2024]

My mom has always gotten on to me about walking with my feet pointing outwards. I have tried pointing them forwards but something has always felt off, like tight hips and my knees feel twisted. It hurts to walk with my feet pointed forwards.

[@karlh43]

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

[@davy8807]

I cannot find the link to the video you mentioned about flat feet. Please make the link more obvious if possible.

[@konak4255]

2:05 ANY type of ball? LIKE ANY type? ☺️🤤

[@michaelanonymous3104]

😳

[@utsabgangopadhyaya4274]

cant do the second exercise!! Any suggestion ??

[@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

[@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

[@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

[@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.

[@nate6889]

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

[@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?

[@Avazzz]

I was born with these

[@joeboyd8702]

Really educational. Thanks.

[@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.

[@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

[@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?

[@koolcheeze495]

Only my right leg is duck feet how to fix this. This is i think because of me playing badminton and i use my right leg more

[@aliakeel]

Same exact thing here. Only my right foot has this problem

[@mansoorzia9155]

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

[@WXLK3R.]

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