Walking Duck Footed? 3 Exercises to Restore Straight Feet!
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- Опубликовано: 10 сен 2024
- Correct duck feet with these three powerful exercises that will restore proper foot function and gait mechanics to straighten out your feet so you don't have to walk duck-footed anymore!
These exercises to correct duck feet are quick and easy and can be done anywhere!
Walking duck-footed is the result of imbalanced hip muscles that are too tight too weak, and the feet have either turned out to restore lateral stability, or because the tight hips have pulled them there.
If you have knee pain or achilles tendonitis, these videos will help you solve either:
Knee pain: • Eliminate Patellar Ten...
Achilles tendonitis: • The Best Exercises to ...
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This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. Always use your best judgement when it comes to doing any exercise or exercise regimen. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
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Mate, am from South India, and I just happened across your video and noticed I had duck feet, did your exercises and immediate positive changes, never had Achilles tendonitis the next day itself, (I usually wake up with pain around my ankle tendons at the back)
Thanks a ton
That's awesome. Thank you for letting me know!
I felt an immediate difference, especially in the hips. Going to add this into my daily routine
Damn, i saw the result in my first try. Thanks for such an awesome video my man 😎
So awesome! Keep up the great work!
I really like the simplicity of it. Ive been walking, running, and exercising with duck feet for years now and decided to try correcting it after a friend pointed out how noticeable it is.
Im going to try doing this three or four times a day since it took me around three minutes to do the whole routine.
Did you keep it in your routine? How well has it worked?
Any updates for us?
No reply in 8 months. It's easy to assume that Micheal is KIA while doing this workout.
@@Commander_Shepard. 😂😂
I've had planter fasciitis for about 6 months now (very painful) also started getting pain in my knee at about the same time. Throw in some tight hip pain and groin pain for years not to mention very tight calves , hamstrings , abductors etc that would never stretch out no matter what or how often i tried. I have done these 3 exercises once, just the once. what a bloody difference that one time has made. I'll be doing theses every day now. I'm a 60 year old builder and have been in pain for years. Thank you for sharing. 🙏
Thanks for the great response and keep me updated on how you do. If there's anything else you'd like to learn about or would like me to address in the body please let me know!
Thankyou. Walked much better by just doing the exercises once.
Wonderful! Thanks for letting me know!
I really i feel bad when the people talk how the way i talk really i used to cry but i found this now I hope this should really Impact in my life
I'm so sorry to hear you've been so impacted by the cruelty of other people who also probably walk duck-footed! I hope this helps too. Please keep me updated and let me know if I can continue to help in any way.
As an acrobatic gymnast I do a lot of stretching of the hips and use my legs quite a lot. My hips are always sore and I’m the biggest “duck-footer” I know. I had already been training myself to walk with my feet inwards but it felt like I was forcing it, and my hips felt unnaturally turned in. I kid you not, after this video it felt like the most natural thing ever, my hips felt like they were doing what they were supposed to all along. I know I’m a year late but thank you so much for this!! 🫶🏽
Thank you so much for the great feedback and testimonial. Yes, the exercises work and I'm so glad they're helping you. Keep me updated on your progress and don't hesitate to let me know if you need anything else, or if there's another video you'd like to see!
I'll be back sometime after doing these routines. Thank you!
any change after ?
Did it work?
Thank you. The body works in unison. But most specialists I go to don't recognize this. They usually don't recognize the pain is connected to other parts of the body, such as leg to feet, or back to feet.
Sadly, that's so true. The body is truly connected and never works in pieces and parts.
Its amazing what a few exercises can do for the human body, ive never followed any health/body tutorials but this is one i want and need, thank you very much, i will dedicate myself to do this. 👍
You're so welcome! Please let me know how it goes!
loving the ankle rotations (tried them myself and loved them)! Loving the green & gray Bombas socks the instructor is wearing as well. Thanks for sharing!
Glad you like them (the exercises and the socks)!
This is amazing. Thank you so much! I have always had a duck walk and tight fascia. Made worse with the loss of my right big toe tendon in an accident. I feel a good stretch and better alignment after doing your exercises.
Thanks so much for letting me know. Keep up the great work and keep me posted on your progress.
@@davidstarbucksmith I will! I appreciate it!
Holy shit this works so well im so thankful to you for changing my life
LOL.. Love it! Glad you found me!
Thank you so much for this video. Im quite young and was wondering why my back posture was so bent, even when standing straight. After noticing it was due to my foot and overworked hips, I did some research and found this video.
Let me know how it goes and if I can be of help in any way!
Did these before my indoor walk and i'm super impressed, immediately a noticeable difference. Obviously my foot isn't fully pointing forward but an improvement regardless!
Awesome. Thanks for letting me know. The stuff works. Keep it up!
OMG! About a moth ago I was told by my PT that I walk duck footed. Because I'm dealing with plantar faciitis, she said no to worry about my walking for now. However, waiting didn't make much sense to me so I started trying to fix it by turning my feet inward, as I walk. It just felt very awkward from my hips down to my feet! I found your video tonight, I thought, what the heck, I'll try it, nothing to loose.... and it worked!!! I will do this everyday and hopefully it will also help with the pf. THANK YOU!!!
Thanks for your comment and I'd love to know how your plantar fasciitis is doing. This routine should take care of it too. If not, I'll post another video specifically for that!
I'm still working on my pf...but now I'm curious about your suggestion for it!
im a 40 year old that has knee issues, and lower back issues. finally figuring out most of it comes from my hips, and years of incorrect positioning and posture. these seem like really good simple and functional exercises to start correcting that, thanks! Hope to be able to run again one day
Please let me know how the exercises go and if you need any other help along the way!
@@davidstarbucksmithjust did it and I tell u what it was humbling haha. My tib muscles really did burn like crazy. And my shoulder mobility is terrible, I couldn’t even extend my arms straight above my head. Will be nice to progress these in time
Day 1 of doing this: felt a little soreness after,my right feet points out more
Day 2: this time i can feel the muscle working when i raise my toes
Love it. Keep up the great work and keep me updated on your progress.
I believe the 3rd one is good for the hunchback as well. Thanks alot sir.
No doubt. Check out the exercises for posture too!
Thank u so so much for the free treatment, it has helped me and i believe will help many more. God bless.
How long did it take
For me it took 30 minutes, i don't know how it changed my walk feet completely. I just my hips were just locked@@arnavlohokare6177
Homelander????
😂 yeah a little
im 15 years old and im flat footed i walk duck footed when i put my feet in the normal positon my knees knock inward and when i walk my knees and ankles give out and are sore for days after walking a long distance i went to the doctors for this about 1 year ago and even tho it was blatantly obvious i had issues with my feet and legs they just told my parents i was to young to have knee problems i just finished watching this video and after doing the first exercise i cant believe how much strain it puts on my shins and when i do it on my left leg i can feel it in my left hip i will try these exercises for the next few weeks every day and see if they help and thank you very much for making such a informative video to help
Hi Li, thank you so much for your comment and for trying the exercises. I'm sorry to hear about your knee pain. Do these exercises every day or every other day for the next few weeks and get back to me. The issue is the rotation of your knees which indicates some imbalance in the external rotators in your hips. You can fix this! Let me know how it goes. There's also a video for knee pain coming soon!
My 16 year old son is also having knee pain. His feet are really turned out as well, going to give these a try.
@@medsurgcutie Let me know how they go!
Awesome video! Thank you for the free education.
You're very welcome! Enjoy and let me know if there's something else you'd like to learn about!
Day 2: combining your exercices with Bob & Brad's ones, and making good progress. This will help combat my social anxiety. You're a lifesaver.
Thank you.
Good luck and let me know how it goes! Proper hip, knee, and foot function comes with triggering the right muscles to do the job and that's just a matter of the right stimulus and repetition. Keep up the great work!
@@davidstarbucksmith About 10 days later, it's really correcting. I'm starting to work like a normal person!
Im curious as to how much has changed during a month?@@Spyker8921
Thank you for this awesome video!
Fantastic walked away much straighter 😮
Great video
Glad you enjoyed it
I’m 22 and have had hip issues since I was 17. I seriously only recently realized how much damage my duck feet have been causing to my body and desperately want to fix it before i end up immobile or something.
Thanks for your comment. Please let me know how the exercises go and how your hip feels!
I felt a difference from the first time
Thank you
Awesome. Thanks for letting me know!
Great exercises. Instant relief!
Great to hear! Keep up the good work!
Does this cure it permanently?😊
This is very helpful it is showing immediate reaction u have to do this daily 1 time after so.e few days u can see the results in ur Lower body 😊
I would do this every day for the first few weeks and then once or twice a week after that if you're happy with the results!
Thank you this is so helpful bless you
Best educator on you tube!!!!!
I want to give you a big hug ❤ thank you dude it really helped me alot
Psyched you got the help you were looking for. Thanks for letting me know!
Great video thank you
Glad you enjoyed it
“Hi Doctor,
When I do this exercise, my knee hurts during walking. Is this normal or not? Please answer me
Hi, pain is never normal but it's likely a consequence of your knee and foot coming back into alignment. I would have a doctor check on your knee if you haven't already either way though, to make sure you're cleared to do exercises. Let me know how it goes and thank you for your message.
Thanks . Make on bow legs too buddy 🙏
I have one on bow legs already! Look for "Bow Legs to Straight Legs!" Let me know how it goes.
Nice combo. Quick and easy to do and remember. Thanks so much. 😍
You're very welcome and thanks for your feedback!
@@davidstarbucksmith
I feel I got duck feet from pelvic tilt.
Is that possible?
Going to try this with my daughter. I was watching her go to Bible study and I could not believe how outward her feet are and she also has bad posture. I pray these will help correct it. I was thinking about taking her to a chiropractor as well to address any spine or hip issue there may be.
Let me know how the exercises go and I may do a quick video for posture for kids because of your comment. Thank you!
Thank you!!
I am going to be doing this daily. I am hoping you have another workout like this? Thanks
Great! Yes, the video on funky feet is another for feet. I also recommend anything on the channel that looks interesting to you!
I enjoyed this thankyou ❤❤❤
So glad you enjoyed it. Come back for more anytime!!
awesome video!!! Thanks!!!
Glad you liked it!
Uau! Vou fazer todos os dias! Meu sonho endireitar meus pés
Thanks a lot 🙏
Thank you for watching! Keep me posted on your progress.
When doing these exercises, do we try to walk with our feet straight or will it naturally change without us trying to eventually
The exercises should help you change naturally, but from time to time go out on a ten minute walk and focus on your feet pointing straight ahead. You'll likely notice your shin and ankle muscles get tired!
Thanks your sir😊
Most welcome!
Excellent! Thanks.
Did it help?
@@Asif49858 yes, this stretches the body, makes it more flexible and resistant. Exercises are never a waste of time
I actually saw a difference
Thank you for making this extremely helpful video. In the video, you say you can do this once per day. Is it also safe (and advised?) to do it three times per day if you have time? Thank you!
You can do it a few times a day for sure, although the foot circles will become tiring quickly so you may want to cut down on the reps if you're going to do it that much. Let me know how it goes!
@@davidstarbucksmith Thanks for the reply. I will give it a go and update you! Thanks again for this great video. I'm optimistic!
I love this video- I have been doing the exercises for the past few days along with some other videos on your channel. Great exercises
I have a question about walking heel ball toe. After I place my heel down do I then place the outside of my foot down.
Pronation and supernation I think it’s called?
Yes. The exercises should help you do that without thinking, but functional gait mechanics involves a slight motion from supination to pronation as the foot goes from heel strike to single stance load.
Hello. What a great video. So clear and simple. One question- when doing point toe to flex on your back, can I hold my daughters foot in a straight alignment as her foot automatically turns out into a duck foot position when flexing?
You can try for sure! If she's really young (below the age of 12) then I also recommend having her crawl, bearcrawl, and walk a straight line on a narrow piece of tape on the ground for her balance, her coordination and to train her feet to begin to align straight ahead. Developing functional hip muscles and connection between the foot, knee and ankle is the key!
Thank you. I did give a little guidance to her foot which worked great. She felt the burn too. She is 13 but the idea of re-training her walk especially using a narrow piece of tape sounds great and I will do those.
Amazing
Thank you! Cheers!
The hips don't lie . . .
Holy shoot this worked 😮😮
Love it. Keep it up!
This is a great video- My 13-year-old athlete son has knee valgas along with pronated flat feet. Since he doesn't duck walk, will this routine still provide him some improvement?
Yes! No question this will help his posture, his balance, and will address some of the dysfunction in his feet. Let me know!
Hello!
Is it possible, that duck feet is causing my feet to be swollen (not too much) and tired all the time?
When I tried these exercises, I feelt instsnt relief in lower back. Thank you for sharing this precious knowledge!
Yes, it's possible. Muscle contraction aids the flow of lymph and fluid. When your feet turn out, and especially if your feet pronate, you essentially "kink the hose" where the lymph might be pooling instead of pumping out. The intrinsic muscles in your feet may not be doing their job. Keep me posted on how the exercises go and how they help the swelling!
I have this going to try! Also I sprained my right ankle a ton of times playing basketball and it feels like Im walking on the outside of my right foot only (not through the middle). Any tips on that?
This series of exercises should help your ankle for sure. You also want to do exercises that stretch your hip flexors if you find yourself walking on the outside of your foot. Your right hip is tight and forcing the femur to externally rotate, which is pulling your ankle to the outside and your weight to the outside of your foot. I used to have this too until I corrected it.
On the last exercise, am I supposed to be leaning back too? Or is it back straight and arms going backward? (Both arms and back are naturally going back at same time.) Thank you! Just tried these stretches and I do feel my feet straighter as I walk. WOW. Going to do it again later!
Good question! You don't want to lean back. Keep your hips over your ankles and reach your arms back at the same time without letting your hips sway forward. Keep it up and let me know how it goes over the next few weeks!
@@davidstarbucksmiththank you very much for replying. I will!
Hi! Love the content! Alot of resources adressing duck feet mention strengthening hip internal rotation exersisices. Any thoughts on this from your side ?
Those talking about strengthening the hip internal rotators are assuming the knees are rotated externally. That's rarely true anymore. The feet turn out more often due to internally rotated femurs and knees so strengthening the internal rotators will only make it worse. The lower leg usually disconnects from the upper leg and rotates out to counterbalance dysfunctional and weak hips, not tight ones, which is only the case when the glutes and hip flexors and external rotators are short and tight.
In other words, focusing on strengthening the internal rotators only works if the femurs are external so it shows a very shallow understanding and approach to duck feet in my opinion!
I’m duck footed and recently when hiking down hill I’ve got very sore pain on the outside of my knee cap… it only happens when I go down hill after a long hike… sometimes it feels irritating generally but when I hike down hill it’s so painful.. Any idea what’s causing this thank you
Hi, thanks for your question and sorry to hear about the pain. The pain on the outside of your knee indicates that's where the pressure is, which means you've got some torque and rotation in your knee due to the alignment of your knee and the function of your hip, both of which are tied into the same bone. I recommend doing the video on "3 Exercises to Open Up Your Hips and Relieve Pain" on my channel as well as continuing to do the exercises for walking duck-footed. Let me know how it goes!
@@davidstarbucksmith appreciate the reply thank you, I’ll stick to the exercises you have shown, got physio next week and I’m only 29… any rough estimate on when I should be able to go back out hiking
Whats your opinion on forcing your foot to go straight when walking?
Hi Jan, I'm not a huge fan of thinking about it all day because you'll just be using your hip internal rotators to get the job done. Depending on your femur position that could be unhelpful (especially with medial femurs). However, I do recommend a "functional walk" from time to time where you walk for 10-15 minutes keeping your feet straight. Otherwise, the exercises should also help to realign and reposition the lower and upper leg and hips.
Nice one
Thanks for watching!
awesome video, do some people naturally have duck feet and thus nothing can be done to treat? do you have any muscle strengthening exercises for duck feet? thanks
Hi! Great question. Some people do naturally have duck feet. However, muscles move bones and joints, so by applying the right stimulus and by triggering the right muscles, I believe anyone can restore proper function and alignment despite their conditioning or genetics. Let me know your thoughts and experience and how you do with the exercises!
Could easily notice difference, feels easier to walk straighter
Pigeon toeing will take a lot of work. I can never get that to happen when skiing which is why I am seeking advice. I will practice and learn. Thanks
Keep working at it and let me know how it goes after doing the exercises. Our bodies respond to stimulus so you can learn anything with enough practice and the right amount of functional design exercise.
I wish you'd shown that last exercise from the side as well to give a more complete representation of how far back to pull the hands. It's hard to see from the front only.
Pull your arms back as far as they go without displacing your hips forward. However, keeping them directly overhead is plenty.
Hey I’ve done the first exercise and my shins get tired quickly can you explain me why and if I do them more often how they would not get tired quickly pls
Hi! Your shins are tired because they're not used to that much work! It's completely normal. They'll improve as you get stronger. Everyone feels it in that exercise, so know you're not alone!
@@davidstarbucksmith Alright thanks ,does the exercise also help against shin splints?
I thought you weren’t supposed to heel strike? Isn’t it bad for your knees and hips since it kind of locks your leg
Actually, heel strike is essential when walking because the foot gradually accepts the load. We call it the heel rocker because the heel hits first then quickly disperses the weight of the body throughout the rest of the foot. Thanks for your question!
I'm not sure I did it right but I tried
Ha! I was responding to the wrong video. Let me know how you did. Bunions are about friction and almost always are a sign of feet turning out and getting scrunched. Let me know how it goes!
Hello! I´ve had for quite some time pain in the outer part of my right knee while jogging (the foot that happens to be the most duck footed. Is there any other exercise other than the ones displayed here i should do? Thanks!
Hi! Thanks for your question. The answer is yes... In my video "Pre-Tennis Warm-up" do the exercises starting at 8:37 through to 12:10. There are three exercises you should add that should help to take away the outer knee pain. Let me know how it goes!
@@davidstarbucksmith Thanks, I'll try those! Btw, can any of these exercises help with issues of inner hip rotation / outer knee rotation? Thanks again!
Can my right duck foot cause medial pain in my right knee? I will be doing these exercises daily hoping to correct this condition. When I sit down my right heel slides inward and toes slide outward.....this is maddening!!!
Yes! Any kind of foot that turns out means the torque on the knee goes to the inside of the knee and the inside of the foot causing the foot to pronate. Please let me know how it goes! I also have a video on knee pain so feel free to check that out too. Thank you for your question!
Hello, does this set of exercises also work on inward feet issue (pidgeon feet) ? Thank you in advance for you answer.
It can, but you just sparked the idea for the next video so stay tuned!
Great, i am looking forward to it@@davidstarbucksmith
1:15 start
1:21
4:09
6:17
Only one of my feet turn out but that is also the foot that is severely pronated which causes the hip on this same side to be noticeably lower than the other. I am now also having hip joint pain in the front. Do you think these exercises can help all these issues?
Thank you for your message. Yes, I do think they can help. Pronation on one foot equals rotation in the hip as you noticed. You might also try the exercises for hip pain in my other video. Keep me posted on your progress!
Thank you for your reply. I will try the other video you mentioned as well. I am also doing the sciatic pain exercises since I do have a long ago history which I think is flaring up a bit in my left leg when laying down to sleep. Really appreciate it.
I start this exercise today. 2023/9/15
updates?
did it work?
Update pls
update pls
Any update?
My heels kick outward when I run, but I can't find any fixes for that.
Hi! That’s coming from your hips. Try these exercises and let me know how you do. And you just sparked an idea for an upcoming video!
Should you naturally still try to walk and let the exercises naturally put it in the correct walking form instead of trying to force the foot to be straight ??
The exercises will naturally help without you thinking about it. I also recommend walking heel, ball, toe with your feet straight at least once a day for 5 minutes if you can in order to build up the neural pattern and muscle strength.
Why am I not been able to make nice circles?
Your foot and ankle aren't gliding smoothly yet. Your muscles aren't coordinated, but they will be. Go slowly and continue to practice and it will improve!
Is it possible if you have duckfeet you can lose balance out of nowhere while walking?
It all depends on what you mean by losing balance. If you're catching your foot a lot on things as you walk (tripping), then that's a lack of hip flexor engagement which is directly related to walking duck-footed. If you're simply falling off balance when you walk, that could be a lot of different things and you might want to seek some medical advice.
@@davidstarbucksmith my feet while walking tilts inside sometimes and i kind of lose balance
I stand on my tippy toes sometimes in my shoes
Let me know how the exercises go and how your feet change as a result!
can you explain the last exercise i little bit more?
Sure! You're retraining your body to work as a unit in that last exercise. When the feet turn out, the powerful hip muscles aren't fully functioning and stabilizing your hips and spine as well as they could. As a result, most people's shoulders will round forward. This exercises addresses the shoulder rounding while engaging the proper hip stabilizers. Let me know if you have any other questions!
So east
Felt like my shin muscles were burning during excersice....
Oh yeah... Those shins will burn with the foot circles point flexes. It's a deceptively difficult but immensely important exercise.
How long would it take to fix our walking after doing these excercise
Hi, it depends but it can be within weeks or several months. Let me know how you do!
My legs haven't gotten that stimulus for years
Love it. Keep up the good work and soon it will feel easy!
@davidstarbucksmith sorry, I'm 430lbs.
Only 2 nights of stretching like the video, I don't have to force myself to walk straight footed now
My hips feel great 🤌
While walking my right leg tibial bone rotates and i feel my calf muscle goes outward since 1 year I've been facing this problem how i can fix please help
Hi Aditya, it sounds like your tibia has disconnected from your femur in the sense that instead of knee flexion and extension, you're getting tibial rotation along with it. Do these exercises for two weeks straight and let me know how it goes and we'll go from there... I have some other thoughts depending on how well your body responds to this sequence!
@@davidstarbucksmith ok I will do this exercise from tomorrow I will tell you my update after 2 weeks.
@@Aditya31785 update?
@@Aditya31785 update?
@@mastro2450 too good
Thank u. Will it work for 50 + persons
You're welcome and YES it will!
i have tight thigh and i feel duck feet also when i walk it feel like pushing forward , please help me to loos my tighten muscle
Hi, thanks for checking out my channel. Your tight thighs go hand in hand with walking duck footed because you're using your adductors and thigh muscles (quads) for hip flexion and that's only their secondary function, not their primary function. As you kick in the proper muscles for hip flexion, your thighs will relax and your duck feet will improve. Keep up the exercises and let me know how they go! And if you want to, try the exercises for hip tightness in the video about hip tightness which will also help relieve your tight thigh muscles!
@@davidstarbucksmith thaanks for your reply , also when i try to run it feels all weight goes in my foot so my tight thigh I can't able to run freely my age is 18 please help 🙏 im really scared. i also sit 5 hours in a class so does it also increase these symptoms , can you please suggest some exercises or stretching
I out toe....my father did as well. Can it be hereditary?
It's more likely you subconsciously imitated you father's walk from a young age. Either way though, you can change it by restoring balance and by triggering the right muscles to do the job they're designed to do.
Can scoliosis cause you to walk duck footed?
Not in itself, but it does create a disparity between hips, shoulders, and feet (an imbalance between the sides).
I wonder why so many of us end up with duck feet in the first place.
Lots of potential reasons... Some genetics, but muscles move bones and they adapt based on the stimulus they're given. That's good news because it means you can train the right muscles to do the right jobs with enough of the proper stimulus (the right exercises).
Is this a symptom of Cerebral Palsy?
Due to challenges moving and walking, some people with CP can have feet that turn out which might help them with their balance. Exercises for the whole body are important for people with this disorder in my experience.
How do u respond for all of those comments 😮😮
One at a time if I can!
Idk about that. I can't completely have straight knees. I started to get ceppses by forcing myself to be something I'm not. Now I have a V shape not W shape. So just saying no it's the genetics on how your hips align by birth.
Thanks for your comment. Genetics can absolutely play a role in how your hips and knees are shaped. However, muscles move bones and in my experience, given the right amount of stimulus over time, the bones and joints can better align no matter your genetics. Don't force it though... Let the exercises trigger the muscles to help restore balance rather than you consciously change anything. Keep us posted on how it goes and if you have any more questions let me know! Thank you for visiting my channel and for your interaction!
I hear a clicking sound from my ankle
Normal sounds from a misaligned ankle. Keep it up unless there's pain with it.
Is it ok if the left feet harder ?
Yes, that's just an imbalance that will likley improve as you do the exercises
@@davidstarbucksmithtysm
I get buns under my big toe