Feet pointing outwards.

spicy(sfc) · 07-13-2009, 05:23 AM

When I stand, my natural foot position is that of a v. When I played hockey it was amazing cause it actually helped, but when I run I feel awkward. When I try to run with the toes pointed out it hurts the outside of my legs between the calf and the ankle. I am running to get ready for the army so Ive got to keep running one way or another. Is this even an issue or am I fine? Is there anything I should do to correct this? Just stretch more?

grrthetree · 07-13-2009, 10:31 AM

The way you hold your feet definitely affects how you're running, mainly how your feet hit the ground. Since your feet point out, you probably end up with the inside of your foot hitting the ground first. this is called abduction, the opposite is called eversion. the pronation of your foot can be fixed with orthotics or specialty shoes. you may have to see a foot/ankle specialist to fix the problem.

Dead Left · 07-13-2009, 04:10 PM

Do you have overdeveloped calves and weak tibialis anterior?

kenzo242 · 07-13-2009, 04:28 PM

Quote:

Originally Posted by spicy(sfc)

When I stand, my natural foot position is that of a v. When I played hockey it was amazing cause it actually helped, but when I run I feel awkward. When I try to run with the toes pointed out it hurts the outside of my legs between the calf and the ankle. I am running to get ready for the army so Ive got to keep running one way or another. Is this even an issue or am I fine? Is there anything I should do to correct this? Just stretch more?

You feet pointing out, barring no injuries or developmental defects, are caused by overactive or tight calves, peroneals (lateral side of lower leg), TFL (a hip flexor) and your IT band (outer thigh). Start by getting a foam roller or maybe your gym has them. Roll on those muscle groups for 30-90 seconds each. Find a tender/pain point and hold there. The pain you feel is going to inhibit your muscle tightness. Once you've foam rolled, stretch those muscle groups. If you do this everyday, before and after workouts, you will notice a change in the postion of your feet and the pain will dramatically reduce when you roll.

spicy(sfc) · 07-13-2009, 04:52 PM

Quote:

Originally Posted by Dead Left

Do you have overdeveloped calves and weak tibialis anterior?

I dont think I have overdeveloped calves, but I definately have a weak tibialis anterior. Thats actually where my pain is when I try to run with my toes pointed straight. I found some stretches so Ill try those out.

Newt · 07-13-2009, 11:06 PM

Dominant vastus lateralis?

spicy(sfc) · 07-15-2009, 06:34 AM

Update, I found a yoga stretch where u basically sit on ur ankles with ur toes pointed straight back. I tried that before the run today and tried to focus on keeping my toes pointed straight. It worked great. No pain and I even ran .12 of a mile more than usual, which for me is a great improvement.

FlameBoy · 07-15-2009, 06:58 AM

abduction and eversion are not opposites of each other,whoever said that.

There is a distinct possibility that you have tight or overdeveloped, lateral rotators and or loose or underdeveloped medial rotators.

The problem is not with the foot ie - being turned outwards, it is the hips rotating.

Stretching your glutes along with strengthening your adductors should compensate. Go see a sports physio.

spicy(sfc) · 07-15-2009, 11:09 PM

That wouldnt surprise me cause I have super flexible hips. Butterfly stretches do not pull tight at all. I used to freak people out in high school cause I can stand completely straight with my toes pointed backwards, with my knees locked. I guess that could be why.

MontisVerdes · 07-16-2009, 01:29 PM

This is a serious issue. It is common, but that doesn't mean it shouldn't be taken seriously. Because you are active, it is more of an issue. If you don't have knee, hip, back, or shoulder pain yet, you are lucky. Go to cresseypeformance.com and check out some articles, specifically the "nanderthal no more" series. Eric Cressey is a strength and performance coach who is cutting edge in this area. There are many exercises you can do to correct this. I have been able to eliminate a lot of nagging pain I dealt with for years. The foam rolling suggestion is a great start.

Everted feet most likely come with other issues that you just haven't noticed yet. The good news is that with a little research you can self-diagnose and correct the problem with a little effort and no professional help.