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Legs & Feet Posture Issues

External Rotation of The Feet

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External rotation of the feet is a postural deviation that anyone can pick out. External rotation is where either one or both of the feet are rotated outward. This meaning your toes point outward and your heals point inward towards each other. This postural deviation is mainly caused by a lack of strength in the adductor muscles and your gracilis. These are some of the muscle groups that make up your inner parts of your inner thigh. This combined with overuses or tight glute muscles will allow your feet to be pulled outward.

Some of the major issues with this particular deviation is patellar tendonitis as well as overcompensation. When your toes begin to get pulled outward, this directly effects the weight distribution on your toes. With weight no longer being distributes throughout the entire front of your foot, you are forced to put more pressure on the inner part of your foot and toes. This will directly effect the pressure on the inner part of your knee putting unnecessary stress on one point of your knee. With this being said it will also force a very subtle overcompensation to the opposite side of your body which could cause overuse and over development.

There are a few simple habits that you can add into your daily routine to help this postural deviation. The first would be to stretch your glute or butt muscles as much as possible. These are the muscles that take advantage of the weakness in your inner thighs and pull your feet outward. A simple stretch is to lay on your back, bend your left knee in with your foot flat on the ground. Then cross your right leg over your left and pull the back of your left knee towards your chest. You should feel a pull in the back of your leg up to your butt, then switch sides. We also need to add more lateral movements into our daily routine. doing some simple lateral lunges with your toes pointing straight will help bring them into play without any equipment.  After a month or two of strengthening and stretching, you then need to be mentally aware to try an keep your toes straight. One tip if you do have this deviation is to make sure your stretch and strengthen. If you simply just try to remind yourself everyday without doing these exercises, you may cause unnecessary pain because your muscles are not use to this position.

External Rotation: What to look for:

When looking from the rear or the front, observe walk 10-15 feet forward. Look for toes externally rotating outward, Almost as if heals come to a V

Effects:

  • Continued tightness in hip flexors and gluteus maximus
  •  “Ripple effect” will not allow the knee joint to operate correctly
  • Changes the position of the femur bone within the hip joins.
  •  Patella tendonitis
  • Shin splints

Tight muscle groups:

  • Hip flexors
  • Gluteus Maximus
  • Abductor muscles
  • Iliotibial band (i.t. band)

Weak muscles groups:

  • Adductors
  • Internal/external obliques
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