Fix Duck Feet

If your feet stick out when you walk, often getting confused for Donald Duck, you’re not alone. 

Many think it’s because of flat feet, hip structure, family habits, or even weight. But from a biomechanical standpoint, there are mainly two reasons: limited internal rotation at the hip joint or lower leg. Let’s explore how to identify the problem and the exercises to fix it.

Understanding Duck Feet

When your feet stick out, it’s because your legs are in more external rotation. This happens if you can’t produce internal rotation at the hip or lower leg.

To determine which you are, we have to test hip range of motion. 

Testing Hip Mobility

• Hip External Rotation Test:
  • Lie on your back and bend one knee.
  • Let your leg fall to the side without twisting your back.
  • If your knee hovers 2-3 fist lengths from the ground, you have limited hip external rotation. This suggests the issue is in the shin.
• Hip Internal Rotation Test:
  • Lie on your back and bring one leg across the middle of your body without twisting.
  • If you can’t get your knee past your thigh, your hip internal rotation is limited. The problem is likely in the hip.

Exercises for Hip External Rotation

These exercises help improve external rotation by improving mobility in the upper part of the pelvis. To bring the feet inward, you’ll keep flat foot contact onto the ground. 

Supine Hip Rotation:

1. Lie on your back with hips at 90 degrees.
2. Straighten your knees and reach your arms up.
3. Exhale slowly, letting your lower back flatten to the ground.
4. Hold for 5-10 breaths, maintaining this position.

Wall Squat

1. Stand 1 foot away from a wall, feet straight ahead.
2. Bend your knees, pressing your waistband to the wall.
3. Push into the wall using the inner heel and big toe.
4. Hold for 5-10 breaths, ensuring proper alignment.

Reverse Lunge off a Box

1. Stand on a box with a kettlebell in rack position.
2. Step back and down, aiming your kneecap toward the ground.
3. Exhale and push back to the start, focusing on proper hip and leg rotation.

Exercises for Hip Internal Rotation

We’ll improve hip internal rotation by opening up the bottom of the pelvis, while keeping the same foot contacts as above. 

1. Box Sit:

1. Stand in front of a box with feet in their natural position.
2. Exhale and reach a 5-15 pound weight out in front of you.
3. Inhale slowly and sit back on the box.
4. Hold for a few seconds, then exhale and return to start.

Single Leg Hooklying

1. Lie on your back with feet flat, waistband touching the ground.
2. Press one foot down, lifting the opposite foot.
3. Hold for 5-10 breaths, maintaining proper alignment.

Slanted Split Squat

1. Place one foot on a slant board, opposite foot back.
2. Bend both knees, exhaling and reaching forward.
3. Inhale and drop straight down halfway.
4. Hold for 5-10 breaths, ensuring proper weight distribution.

Walking Tip for Long-Term Fix

To use the new mobility, you have, we have to drive internal rotation during walking.

The key to this? Walking heel to toe. This promotes internal rotation throughout the day.   

Sum up

If you find these exercises helpful but still struggle, consider additional exercises to improve internal rotation. For more detailed guidance, check out expert resources and videos on hip mobility.

By following these steps, you can fix your duck feet and improve your overall walking pattern. Keep practicing and stay consistent to see long-lasting results.