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Fix Duck and Pigeon Feet FAST

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 and ribcage.

– Bend your bottom hip at approximately 70 degrees.

– Position your top foot in front of the bottom ankle.

– Place your top hand on your forehead, allowing your elbow to flare slightly.

– Press your hand down gently to maintain elongation on the top side of the body.

– Take slow breaths: inhale for 5 counts, exhale for 5 counts.

– Repeat for 3 sets of 60 seconds per side.

Side-Lying Wave Roll

What it does: Teaches you to move without producing a whole lotta tension.

Steps:

– Lie on your side with a foam roller between your shins.

– Position your hips at about 70 degrees of flexion.

– Extend your arms in front of you, one hand resting atop the other.

– Slowly drag the top arm across the bottom arm, then across the chest.

– Let your upper back, then middle back, and finally hips roll backward naturally.

– Stop once your knee stops moving backward to prevent excessive lower back involvement.

– Roll back to the starting position, initiating from the knee.

– Perform for 2-3 minutes per side.

 Step 3: Fixing Duck Feet

If your foot turns out, determine if the issue is at the hip or shin. Then follow the sequences below

Hip-Caused Duck Feet

These moves target improving hip internal rotation.

Crime Scene Pose

What it does: Improves hip internal rotation.

Steps:

– Lie on your stomach with one leg slightly turned outward.

– Extend your opposite arm outward with the elbow crease aligned at eye level.

– Press the inner knee, inner elbow, and base of the wrist into the ground.

– Engage the muscles at a mild intensity.

– Breathe in for 5 counts, exhale for 5 counts.

– Repeat for 3 sets of 60 seconds per side.

Swiss Ball Frog

What it does: Drives hip internal rotation into a deeper range

Steps:

– Lie on your back with your hips at 90 degrees.

– Bring your knees apart and place a Swiss ball between them.

– Keep your feet together while gently squeezing the ball with your knees

– Keep your back flat on the ground.

– Breathe deeply for 3 sets of 60 seconds.

 Box Squat with Reach

What it does: Strengthens the new range of motion in a functional position.

Steps:

– Stand with feet slightly turned out, holding a weight at chest level.

– Sit back onto a box, keeping feet flat and maintaining a neutral spine.

– Exhale and reach the weight forward.

– Inhale and squat to the box.

– Exhale as you return to the standing position.

– Perform 3 sets of 10 reps.

Shin-Caused Duck Feet

Here, we will want to drive tibial internal rotation while maintaining hip external rotation.

Half-Kneeling Tibial Rotation

What it does: Improves tibial internal rotation to correct foot alignment.

Steps:

Band-Resisted Tibial Rotation

What it does: Strengthens shin control in a functional position.

Steps:

Split Squat with Tibial Twist

What it does: Builds endurance and stability for tibial alignment.

Steps:

 Step 4: Fixing Pigeon Toes

If your foot turns in, determine if the issue is at the hip or shin.

If Hip External Rotation is Limited:

Hooklying Breathing

What it does: Improves hip external rotation.

Steps:

Supine Frog Breathing

What it does: Reinforces hip external rotation in a deeper position.

Steps:

Foam Roller Wall Squat

What it does: Reinforces hip external rotation in a functional, weight-bearing position.

Steps:

If Tibial External Rotation is Limited

Here, we need to drive tibial external rotation while performing hip internal rotation

Standing Tibial Rotation

What it does: Encourages proper shin rotation.

Steps:

Flutter Kicks for Tibial Control

What it does: Work the abs while keeping the shin in the desired position.

Steps:

Split Squat with Tibial External Rotation

What it does: Drives the desired leg rotations in standing

Steps:

Step 5: Combine and Progress

Spend 2-4 weeks on the exercises that match your limitations. Retest your mobility after this period. As you improve, combine the exercises into a warm-up or daily routine.

For a full-body approach, check out our advanced movement assessment guide. Combining these drills with whole-body mobility will keep you moving efficiently and pain-free.

Stay mobile. Stay strong.