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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Foot/Ankle › Pigeon toes?
- This topic has 11 replies, 3 voices, and was last updated 10 years, 1 month ago by
Nathan Richer.
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03/13/2014 at 10:11 am #70843Scott SohrParticipant
My feet turn inwards when I run and skip, and it is giving me pain in foot arches, tibia, and knees. The problem is not that much a pronating foot (I think) but being pigeon-toed. When I jump, my foot lands diagonal. Jumping on one leg in one place becomes impossible lol. It looks like I am trying to do the cute Japanese school girl thing except I am not and it really annoys me. I want to keep on running and I don’t want to hurt myself. I think the key is in opening (organizing?) the hips, but I am not sure how exactly I should go about it. Do you know what could help? Thanks guys.
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03/13/2014 at 11:35 am #74295Nathan RicherParticipant
It is possible that your internal rotators of the leg at the hip are tight and are rotating your whole legs inward. Do you see your knees pointing inward or are they straight or pointing outward?
Try smashing the internal rotator muscles at the hip: adductors, TFL – also do hip work in external rotation with a band. do the external rotation test in this video:how far can you go? try the hip opener in the video.some of the better smash videos of adductors and TFL are with PRO membership. Do you have one?i would also use smashing as a search tool – use a supernova or equivalent and smash all up and down your quads/hams/outside of legs. smash your posterior tibialis, anterior tibialis, ankle, heel cord, calf. any tender spots? there could be other restrictions that are causing your feet to rotate inward and favor that position.if there are tender spots, then they are targets for further smash work.this may also help:switching leg lunge jumppractice arm circles to help jumpas a bonus, some good running videos:Knee pain on stairs and hillshttp://www.youtube.com/watch?v=K4t9OEYoZco ready to run progression 3you should also check out Nate Helming at Helming Athletics. I think his videos on running are among the best around. -
03/13/2014 at 11:51 am #74296Scott SohrParticipant
Whoah thanks so much! Smashing!
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03/13/2014 at 10:44 pm #74307Nathan RicherParticipant
also i think you’ll want to work on your glutes. in our 21st century society, our glutes are pretty much turned off and weak. having strong glutes AND glutes that activate in the correct and desired movement patterns will mean that your feet will be in the right orientation when running/jumping/whatever.
do report back! -
03/16/2014 at 10:47 pm #74317Scott SohrParticipant
Hey David, so far I’ve watched maybe half of the videos you’ve linked and I tried some of the exercises. I am definitely dehydrated, which doesn’t help, but that’s changing, and I do sit too much. I’m not sure but maybe my plantar fascia are tight. I do get foot cramps sometimes. I am targeting the psoas too. As for the hips, I can rotate them and do the pigeon pose and that airport exercise with ease (I do yoga). I bend forward easy when standing or sitting with legs together, but when legs are apart, I sort of halt at 45 degrees and cannot go any further, which is what made me think there is something funny going on with the hips. Man I wish I could X-ray my body mechanics like Kelly does 😀
I am going to get the foam roller and balls, definitely. I saw people use it in the gym but I had no idea how to work it – now I know.The videos from the Gymnastics WOD are awesome too!I am new to this site so I was a bit hesitant to ask for help, because insiders do not often have patience for newbies, so I really appreciate your help, DavidI’ll keep working on it. -
03/16/2014 at 10:50 pm #74318Scott SohrParticipant
And yes, I’m a PRO member.
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03/17/2014 at 9:53 am #74320Nathan RicherParticipant
well we might as well add posture too. when you bend fwd, is your back in proper braced spinal position? if it is not, you are risking damage to the spine as well as activating incorrect muscles to perform movement. check these out:
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03/17/2014 at 10:30 am #74321James BaconParticipant
Try not to get too focused on the pigeon toe thing. As Oly training progresses, things will fall into place. Big picture, the root of this site (mwod) will get you going with a good focus on squats.
Also, Coach Burgener changed some thinking.
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03/17/2014 at 2:36 pm #74322Scott SohrParticipant
! This is great! Thanks Michael!
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03/17/2014 at 2:48 pm #74324Nathan RicherParticipant
I’m confused. the guy in the video didn’t look like he had a pigeon toed stance whenever the camera panned down. his toes were pointing outward.
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03/18/2014 at 10:53 pm #74334Scott SohrParticipant
He says he only gets pigeon toed when he lifts, much as me when I jump. I am more aware of my posture at all times now.
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03/18/2014 at 11:14 pm #74335Nathan RicherParticipant
hmm gotcha. i am amazed that he would setup pigeon-toed and attempt a lift. once someone told you you were pigeon toed, wouldn’t you at least look or glance down and readjust your feet every time? if he were missing some essential self awareness where he simply did not in the heat of trying to complete a WOD, that would be something good to build.
also if he tried a lift that way, i am surprised that the rest of his body and limbs would even let him complete any semblance of a lift with toes pointed inward. it could be extremely dangerous… in that sense, that coach would be correct. if you want to increase your ability or weight, you’re gonna have to change to optimal positioning or you’re gonna eat it. OTOH some active guidance of his pigeon toed problem couldn’t hurt and potentially speed up his adaptation in a more safe fashion….
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