A Comprehensive Foot Posture Guide Do you ever notice someone walking with their feet turned out like a duck or turned in like a pigeon? It’s more common than you think, and it often stems from a loss of rotation somewhere in the leg. This guide will help you identify the problem and fix it with simple exercises. Why Do Feet Turn Out or In? When feet turn out (duck feet) or in (pigeon toes), it’s because of a loss of rotation in the leg. Here’s a breakdown: Duck Feet: The leg favors external rotation, often because of limited internal rotation at the hip, shin, or both. These folks often have higher arches. Pigeon Toes: The leg favors internal rotation, usually caused by limited external rotation at the hip, shin, or both. Lower arches are common. To correct this, you need to identify the restriction and target it with the right exercises. Step 1: Assess Your Mobility Before jumping into exercises, determine where the problem lies. Use these tests: External Rotation: Internal Rotation: Standing Rotation Test: Arch Height Test Step 2: Address Global Stiffness If all your tests were limited, you need to address overall stiffness before fixing foot posture. Think of it like trying to take off a sock while still wearing a shoe—the big restrictions must go first. Block Decompression What it does: Opens up space for rotation by reducing tension in the body. Steps: – Lie on your side and place a yoga block under your pelvis
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