Run With "Duck Feet"? Here's How to Fix It

Whether you've been called out for it or not, there are people running with "duck feet" everywhere! Why do we walk, run and stand with our toes pointed out and more importantly, could this habit be the reason for our aches and pains? Tune in for an in-depth look at where the problem originated and how to fix it for good.
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[@heshamahmad4101]

6:55 couch stretch 7:25 couch stretch version 2 7:46 couch stretch advance version 8:45 internal rotation 11:24 Leg swing 11:47 Leg swing version 2 13:10 ankle exercise 13:38 single leg ankle exercise 14:15 pulling drill 14:32 jogging at a place Day-1 : felt good and mobilized

[@kuku9543]

1. 6:43 , 7:28 , 7:49 (2 minutes each leg) 2. 8:23 (4x-6x times each leg) 3. 11:13 (10 each side 3x sets) 4. 12:48 (10 each leg 3x sets) 5. 12:44 (30 sec right foot, 30 sec left foot, 30 sec both; 3x sets)

[@kuku9543]

Can someone tell me how to sit with the hip externali rotated?

[@Nubako463]

@@kuku9543Jesus said to him I’m way, the truth and the life no man come to the Father but by Me John 14:6

[@misscindyjd]

OMG! I've been "slue-footed" my entire life. Now, my hip and knee pains make tons of sense. Thanks for this video!

[@MOyler23]

Same here!!! Makes total sense!

[@Nubako463]

@@MOyler23For the wages of sin is death but the free gift of God is eternal life through Jesus Christ our Lord Romans 6:23

[@sunshinesmiles5386]

Oh. My. Gosh. I didn't know that this was common, and man this has been an issue but I haven't been able to articulate why! I'm so excited to start fixing my turnout so I can feel better running!

[@heinz-peterwolfgangmarcelg1891]

Yes but this will never happen, because the explanation is wrong and will effect the opposit for the most people.

[@heinz-peterwolfgangmarcelg1891]

@N F i didnt say it wont help people who have this issue. I just wanna say that the most people with those issues have other issues

[@josegonzalez6231]

@@heinz-peterwolfgangmarcelg1891 like what

[@Nubako463]

@@josegonzalez6231For God so loved the world that he gave his only begotten Son that whoever believes in him shall not perish but have eternal life John 3:16

[@Nubako463]

@@josegonzalez6231Jesus is the Christ, the Son of the living God

[@JK-rt1gy]

This is the video I never knew I needed. I have had a difficult time articulating why my right leg goes into the “duck position” I have tightness and spend an insane amount of time sitting

[@highdharr]

Coach Holly is the reason I am following this channel, Mainly for her willingnes to show practical applications of what she is teaching. She is a doer, not a talker! Much appreciated! ❤

[@kandamy1]

This is so helpful- as an ex ballet dancer trying to get into running, I have to completely retrain where the power from my glutes and my legs is coming from. These exercises are going to help enormously.

[@AnthonyStal]

I have watches soooooo many videos on running posture and anatomy for the lower body - this is the one. Thank you!

[@alexanderlehinger5117]

You're awesome. I should have realized this was happening due to my desk job, but I was completely oblivious. Thanks so much!

[@bleuify7]

I never realized I have this problem also, thank you coach Holly. Great video, love the dog

[@ramprat9769]

Of ALL the lengthy “duck feet” advice videos on YT and running store salesmen, plus all my years running with them (you can see it in my sneakers’ heel strike wear pattern), THIS video finally hits it on the head for me - cause & fix! THANK YOU!!! ❤

[@willd0g]

That pole stretch looks absolutely golden

[@vidallares8055]

Best video explaining this issue I have with right foot pointing slightly out. That has created knee and hip pain.

[@jasonjones4598]

Great video Coach Holly

[@hunter.1]

Best vídeo about this subject EVER! Thank you so much! Greetings from Brazil

[@maxturgeon89]

Wow, that is a great, clear and thorough video, thank you!

[@jhaleelwhite7790]

Insane amount of good information. Thanks for sharing!!!!!!!!!!!!!

[@Jumbiiiee]

Girl, your quads...😍😍

[@seaturtle7777]

Excellent video Coach Holly, and so important. I self-identify as a "duck walker." Folks in my running club accurately refer to my gait as "bowlegged." After years of sitting (I'm standing now), I have alot of work to do to correct. This (and your follow up video on internal hip rotation) is very helpful.

[@xbadandy182x]

I started running a month ago without much thought about it in advance. My only pre-reqs that made me feel it was time - I've consistently walked at least 5 days a week.. sometimes 7 for 2 years now. Usually about 30-40 miles a week or more. I immediately got hurt. Started with heel and achilles. Researched, got some soft shoes. Heel and achilles better - but now knee is hosed. Got stability shoes today. Now I'm healing up again and found this video. Running is exposing how serious my poor posture and feet angles really are. Its sad, frustrating, but.. this struggle is leading to positive changes I am sure I can't even fathom yet. I got serious work to do, if I want to be a runner. Thanks for the inspiration and help. ✌

[@Greg-me8le]

Great video. So thorough. I could not find anything on KZbin to correct duck feet running but your video is like an encyclopedia. Thanks

[@TheRunExperience]

So happy this helped! A lot of research and prep went in because it's a very important subject! :)

[@eakherenow]

This is actually helpful,thank you.

[@justinmosier1630]

Thank you for this video!

[@girishmo]

Thank you Coach. Only my right feet points outward while running and only my right ankle hurts along with shin splint pain. This video really provides the right information and way forward. Really appreciate and thank you again. 👍

[@marciadevoe2134]

I have the same. Only my right foot and hip. Boy our bodies can cause pain

[@michaelhamilton4189]

This is awesome stuff Holly. But also...damn! 9 days after nf marathon!

[@txrry5816]

Thanks coach Holly!

[@zachary8339]

Great video, thank you!

[@albertoraggio]

The best I have seen. Thank you

[@M0rdFustang]

Glad I discovered this video, very useful 😀

[@doncorleone3901]

This lady knows what she is talking about. Great video, subscribed

[@TheRunExperience]

Thanks for the sub! Glad you enjoyed the video.

[@lauratempestini5719]

Great Video with clear instructions! How long is the pole?

[@JohnBrown-qk8yz]

Thanks for the info 👍

[@aurangzaib3442]

Coach holly alltime admiral stay blessed ameeeeen

[@lionforlambs9167]

Thanks

[@sampannchalana8617]

Only this video help me in this Thank you very much

[@benjamin.kelley]

Coach Holly gives very good tips. And she's very pretty!

[@takatsu5]

I've been running 10 years and gotten some stuff done including three Boston Marathons. No injuries in the past few years due to a stretching/strength routine, but the one thing that bugs me is my duck feet so I'm going back to first principles and assuming I know nothing about running. Right video at the right time. Thanks, TRE!

[@TheRunExperience]

happy to help!

[@Nubako463]

@@TheRunExperienceJesus is the Christ, the Son of the living God

[@Nubako463]

@@TheRunExperienceFor this is the will of my Father that everyone who beholds the Son and believes in him has eternal life and I will raise him up on the last day John 6:40

[@kid2519]

Thank you coach holly!

[@jeremeymcmillan4575]

Thank you so much. I needed this. This is a long shot but is there ANY kind of way we can workout together one day?? Request to the universe 🙏🏾

[@zeropie_]

Helped alot, I’m a Junior Olympic athlete and got hammy problems which is probably why i had duck feet. These drills helped alot thanks!

[@sydneywooton4228]

I corrected my run form not to long ago and my fricking quads and my hips where sore as hell,but as in a muscular imbalance way. It eventually went away but I think I was using muscles I didn't normally use once I corrected my form. I was a defensive end in college football years ago. I have went from 321 down to 215 and I'm 6'4. I decided once college was done I needed to slim down. It was so painful dropping the weight I used be able to squat 645 pounds but now I can run a 18.32 5k so I feel that is more important.

[@randyevermore9323]

That’s a damn good 5K time for someone of your size. You must win the Clydesdale division in some races. Really impressive, especially considering how much you used to weigh. Good on you.

[@Nubako463]

@@randyevermore9323For the wages of sin is death but the free gift of God is eternal life through Jesus Christ our Lord Romans 6:23

[@jonathanfraga3771]

Thank so much!

[@kellyfromiowa1849]

I filmed myself walking today like Coach Holly did in this video. What a mess!! Definitely have the duck feet and my right foot rotates outward to the point my shoe is worn like that. I can definitely see what's causing my groin muscle pain. This video has definitely opened my eyes to my gait problems.

[@user-ci1yn8or2h]

Great video and very valuable informations + I'm going to subscribe right now! Thank you very much.

[@TheRunExperience]

So glad to help!

[@daviddelarosa5188]

Man that pole internal rotation stretch feels great 😌

[@Sh.aqrabawi1]

Thank you very much

[@angeld7689]

This woman is awesome. Thank you for your time making these videos. You are very precise with your instructions etc and your demonstrations. It's so crazy that I never knew about duck feet, but in hindsight, I see it all through my running path. I think I'm a duck foot runner also. I will definitely start working on this.. 🙏

[@TheRunExperience]

Thanks for tuning in! Let us know how it goes...

[@angeld7689]

@@TheRunExperience absolutely 👍

[@ishanprabhakar4883]

how did it go@@angeld7689

[@Nubako463]

@@angeld7689Jesus is the Christ, the Son of the living God

[@Nubako463]

@@angeld7689For this is the will of my Father that everyone who beholds the Son and believes in him has eternal life and I will raise him up on the last day John 6:40

[@johngardner1898]

Thanks Coach Holly. Someone in my running club said I ran "bowlegged," and it turns out to be duck walking.

[@bigal-san2k197]

This will help a lot not only fix my duck feet, but also help define legs

[@kellyfromiowa1849]

I can relate to this as a sit in a chair a lot during the day. I need to film myself walking to see as I have never noticed this in my gait. Thanks for the exercises, I will give them a try. Love your videos Coach Holly!!

[@euskryhtbnfvse4i7ehs4hnvf]

She is fantastic

[@denisec3027]

This video is so helpful! I’m preparing for basic training and the running shop notice that my one foot does this more than the other. It was causing some shin splints and making running less fun. I am actually excited to start using these exercises to help with that! Thank you.

[@PawanKumar-ht9oz]

Hey how are your feet now ?

[@brendalg4]

What happened? I have noticed one of my legs does most of the work

[@Nubako463]

@@PawanKumar-ht9ozFor the wages of sin is death but the free gift of God is eternal life through Jesus Christ our Lord Romans 6:23

[@Nubako463]

@@brendalg4For the wages of sin is death but the free gift of God is eternal life through Jesus Christ our Lord Romans 6:23

[@georges5233]

I asked and you guys provided 😁😁😁 thank you guys

[@muzaffarquraishi8542]

Very good

[@Evernia6181]

Awesome, Holly! You bring such a good energy to everything.❤

[@TheRunExperience]

Sandrine thanks for your comment! I enjoy making the videos for ya :) - Holly

[@Evernia6181]

@@TheRunExperience❤

[@Nubako463]

@@Evernia6181For God so loved the world that he gave his only begotten Son that whoever believes in him shall not perish but have eternal life John 3:16

[@Nubako463]

@@Evernia6181Jesus is the Christ, the Son of the living God

[@Nubako463]

@@Evernia6181If ye love me, keep my commandments John 14:15

[@accessobtained7568]

One of the best videos on this subject. And I am saying this after watching almost every thing that's there on Toe-out/ retroverted feet/ duck feet/ external tibial torsion/ feet abduction. This video is quite comprehensive in content and precise in delivery at the same time. Kudos! The exercise at 8.20 for strengthening internal rotators - can that be replaced with "Veerasana" of Yoga. Do study and reply please. Thanks 😊

[@Paintballcrazy1000]

This is such a useful video, thank you so much for sharing!

[@Firesword4]

Bruh i cant even hook my feet around that stick 🤦‍♂️

[@ArtisticMysticSoul]

Wow, I have a LOT to work on. Thank you for this great information! My right ankle is so messed up that I can't do toe raises on that foot by itself. And I was so proud I could crouch and have my feet flat on the ground. Yeah, with my feet turned out! Sigh...

[@GoodWitchKnits]

What did coach nate do to improve range of motion of ankle?

[@BB-wh1nr]

What an amazing video, extremely informative and well explained. Thank you!

[@clemenssh]

OMG...When I saw the squatting I knew this is the problem I have. My Squats only feel comfortable when I'm duck foot. This has been so wrong.....Thank you

[@kaylavargas8811]

As someone who was extremely premature I was literally born this way. But this advise helps

[@GilBarOn]

Than you very much!!! :-)

[@no79way]

Thank you! Thank you! Thank you 🙏 😘🙏😘🙏😘🙏😘🙏😘🙏😘🙏😘🙏😘🙏😘🙏😘🙏🙏😘😘🙏😘🙏🙏😘Thank you soooooo soooo much 😘😘😘😘😘 I wish i can thank you enough for this video 💙💙💙 just what I needed! My right leg is rotated like that when I run! I will start applying what I’ve learned here. And will give you an update after one month. I really thought no one would really understand my biggest running-form issue. And, to be honest, when I talk about it...people can see the problem when i run, but no one really knew how it can be fixed....neither did I! And i started to get really really frustrated. This video came juuuust in time! Thaaaaanks again 😘

[@TheRunExperience]

So happy to help! This is a popular issue among runners and one that DEFINITELY needs some answers.

[@no79way]

The Run Experience you guys are AMAZING!!

[@Nubako463]

@@no79wayFor the wages of sin is death but the free gift of God is eternal life through Jesus Christ our Lord Romans 6:23

[@ymmm-yogamovementmeditatio9507]

Excellent video. Do you recommend landing on the heel or a mid-foot strike? I find a lot of contradictory advice on this

[@anupsinghchandel876]

Great one. I have this issue and have injuries inner side of knee and Achilles...thanks for highlighting. Can we really fix it..? Please suggest love your videos as always.

[@TheRunExperience]

We can definitely work to make improvements around our awareness of habits and thus, the way we train and run as a result. See if these exercises can help smooth out the other issues!

[@k.embers]

As always, I learn so much from these videos! I honestly just thought my feet fell that way because (I suspect) one leg is longer than the other. Didn’t think it could be a mechanical issue. I definitely have some things to work on. Thanks for the suggestions! And omg Holly, your glasses are so cute on you! 😍😭❤️

[@TheRunExperience]

Thank you! :)

[@jillb704]

I was wondering why and if I could help my kid fix the way he runs. Thank you!

[@Gthrylos]

Thanks for the tips. I recently started running longer miles and as a result I have injured my foot, specifically my big toe. I checked my running form and realized that I am putting way too much pressure on the big toe due to the duck position. I will try your suggestions and I will hopefully avoid similar injuries in the future.

[@TheRunExperience]

Awesome! Hope they help.

[@adinal1958]

Any advice on how often we should do these exercises?

[@a34nirajsharma70]

I never thought that I would be able to come out of it but your video motivated me and after following your steps i am almost running with straight feets...great acheivement for me..thanks coach!! : )

[@TheRunExperience]

Amazing!!

[@a34nirajsharma70]

@@TheRunExperience thanks coach!! Love from India

[@SalmanKhan-wm2bj]

@@a34nirajsharma70 Niraj bhai apko kitna time isko fix karne me?

[@Bizmonger]

How long did the transition take?

[@anandjani4748]

What exercise did u do?

[@DiegoSouza-rc4lc]

Thank you for this video.

[@DiegoSouza-rc4lc]

How long, on average, do your feet return to their normal position, doing these exercises every day as instructed?

[@DiegoSouza-rc4lc]

Sorry for my English, I'm from Brazil and I'm still learning the language.🤭

[@Nubako463]

@@DiegoSouza-rc4lcFor the wages of sin is death but the free gift of God is the eternal life through Jesus Christ our Lord Romans 6:23

[@aaronkaplan6441]

though not specifically mentioned seems like this might help with TIBIAL EXTERNAL ROTATION... will it? Also the exericse at 10:00 i had HUGE issues even getting foot to engage boomstick (barely could hook big toe). Any suggestions? Thanks again for amazing content.

[@cyberdoctor366]

Should I start with the stretches or with the strengthening exercises during a session?

[@tomrodgers3674]

you need to be careful forcing your feet straight while squatting and trying to get that range of motion to deep squat because if your muscles are not ready for this then it can cause twisting of the knee joint which puts a lot of pressure on the lateral meniscus. Like in my case when squatting with my feet pointed forward when they natural turn out gave me a lateral meniscus tear during deep squat, be careful and take it slowly, have the deep squat with straight feet as an end goal once you already feel like you feet are naturally straighter in the squat without forcing them!

[@stunned86]

This video came at a great time for me. I just ran my first marathon and I strained my adductor at mile 25. As I slowly get back into running, I've found that I do duck-foot a bit and I think that put strain on my adductor as I was running. I'll start using these soon, thanks a lot!

[@mastertrey4683]

I think the best ways muscular wise to fix the issue is to train foot inversion and hip internal rotation i dont think i have this problem but i probably do and i walk very weirdly on top of having semi flat feet which i probably gave myself from walking like this

[@yokusi]

Hello Coach Holly, I have medial meniscus tear in my left knee and the couch stretch looks a bit risky for my knee. Are there other stretches that I can do as an alternative?

[@nathangearing8978]

If you're worried about your knee on the ground you can do a long lunge or atg split squat

[@RichardHoar5]

Hi I've just watched your video and find it interesting but am wondering if it would help me! A few years ago I was advised to wear orthotics due to low arches causing my knees to bow in. The orthotics re-align this. Could these exercises help and reduce my need for orthotics? Thanks in advance.

[@roledotoledo]

Why do i feel it on my quads instead of my hips on the cow stretch (1st stretch)?

[@bigboiblue1925]

1 of your hip flexors is placed in that area. If your really tight, you will usually feel it there first

[@matteovilla3563]

Pay attention also to structural variation such as femoral anti/retro version... If someone had a retroverted hip (more common in men) It would be natural to walk with foot/feet pointed out (at least for some degree, similar to the amount of femoral retroversion) and viceversa for antiversion (more common in women). It's not a wise choice to go against your anatomy. Once you have rule out that, maybe with a Physio expert in human movement system (check the work of Shirley Sahrmann et associates) these exercises could be useful. Good job! :)

[@TheRunExperience]

Matteo Villa thanks for the insight!

[@philbrown8139]

Suppose my duck footedness is caused by my hips. How long should I be doing these exercises before my feet turn inward as they should?

[@cesarceja7893]

Until ur friends stop making fun of you

[@brianbourke5874]

Starting today and not stopping till I have it fixed. Remind me to do this

[@xXAnthony619Xx]

Do this ;)

[@IskanderYadgarov]

did u fix it?

[@RONXOp]

@@IskanderYadgarov maybe he didn't v😀

[@Nubako463]

@@IskanderYadgarovJesus is the Christ, the Son of the living God

[@Nubako463]

@@xXAnthony619XxFor the wages of sin is death but the free gift of God is eternal life through Jesus Christ our Lord Romans 6:23

[@Zagosya]

You guys are so cute! Also your content is awesome, best wishes from Russia! P.S. Coach Nora is cute too

[@TheRunExperience]

Thanks for the note! And we love Coach Nora too :)

[@classyclassie]

When I try to stand or walk with my feet straight my knees go inward. Will these exercises help with making my knees and feet match?

[@pamelaguaicochea2029]

I have the same issue. I’m hoping these exercises will help.

[@sowo1987]

You might have internal rotation of the femur at the hip joint. I think that’s usually associated with weak hip rotator muscles.

[@kaustubhbhatt5826]

This is very informative content..How much toe out is normal?

[@TheRunExperience]

Good question! I can't recommend a specific # of degrees but I'd say 45 degrees and beyond would definitely be a place to notice/try and make some change around.

[@kaustubhbhatt5826]

@@TheRunExperience Thanks for your reply. I m a recreational marathon runner and regularly run for fitness. My right toe remains out at around 20 degrees. I have been concerned for this, although never felt any pain. I run barefoot. can you suggest something.

[@DonAranda]

Where can I get an exercise mat like the one in this video?

[@TheRunExperience]

Lots of places! Try Roll Recovery!

[@0xWilliamSutanto]

i'm a programmer. for the past 4 years i have so many running injuries and it always happens at the peak training few weeks before main event. recently i had adductor injury and ankle pain just before hongkong marathon (fortunately and unfortunately it was cancelled), the previous event i had calf injury. i told by a physiotherapist and my pilates instructor that i have severe duck feet problem. i will try this for few weeks and lets see the result

[@firstnamelastname3532]

Is there any improvement?

[@0xWilliamSutanto]

@@firstnamelastname3532 seems to be better. i use the instruction i found at google instead of this video. search: fix duck feet drbodygadget.com

[@nicolasa6789]

What causes pain on top of the foot when running? I've tried loosening my laces but the pain is significant to the point my run ends to pain and not my cardio

[@DiBaozi]

Hey San Francisco!

[@davidverheyen6635]

Thank you, I will try this. But I notice my feet are so 'weird' that in the 2nd exercise I can not bring my toes on the same side as my knee (around the pole). So they stay on the same side as my ankle.

[@alensebastian2462]

I kinda have knee pain after doing these streches for 2,3 days..is this common?

[@alaa1000000000]

Hallo cosh holly I am from egypt and I like you

[@___SourR34___]

late but are these stretches ideally supposed to be done before/after a run or can they be done at any time?

[@elenichouvarda8229]

I was born like it and i released and stretched the peroneal muscles which where so overactive.

[@letmebe.9401]

So what’s the solution for weak feet and ankles?

[@_themanwhocanbemove_9558]

ive been running and walking like this for 15 years i dont think this will actually correct the way i run/walk but im not giving up

[@roledotoledo]

Can i do the stretches on a thicker pilates mat?

[@TheRunExperience]

Of course!

[@mastertrey4683]

The ankle dorsiflexion is so true bruh