What to do if your feet turn out while running: Exercises to fix "duck feet"

Описание: In our stores we come across quite a few customers who run with ‘duck feet’. So, if you've noticed your knees are externally rotated and your feet are significantly out-toeing during your walk or run, don’t worry – you’re not alone!

Splayed feet are more prone to overpronate, which has an impact on the whole kinetic chain in your body. We can’t separate the foot as in individual part – any imbalance and resulting compensation around one joint influences the reaction of another part. Out-toeing causes shin rotation, which causes knee imbalance. That causes stiffness in our hip or glute area which, has an impact on our spine. Nice, huh? That’s why improving your duck feet is highly correlated with correct balance of your hip's internal rotators.

But don’t worry, we’ve prepared for you a short video with a few simple exercises to bring balance to your hip muscles. Here we show you a holistic approach to reducing the tightness of overactive muscles and strengthening weak parts of your hips.

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How to know if I toe-out while running?
Why do I toe-out while running?
How should my feet turn when running?
What if only one foot turns out?
Why do my feet flick out when I run?

These are all questions covered on our blog at runandbecome.com:
https://runbeco.me/2ZvZZKL

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These are exercises that we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

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0:34 Why do my feet turn out?
0:49 How to fix it
1:28 Relaxing tight muscles with The GRID foam roller
3:14 Relaxing tight muscles with spikey ball
3:59 Strengthening exercises for weak thigh muscles with The GRID
5:08 Strengthening exercises for adductor muscles with bands
6:35 Strengthening exercises for glute medius muscles with bands
8:27 Strengthening exercises for glute medius muscles with step