Foot Externally Rotated

[nate dawg]

Hi everyone,

I noticed a few weeks ago that my right foot, when I stand relaxed and normal, rotates outward about 30 degrees. When I do squats, I start with both feet slightly rotated outward, but my right foot likes to keep sneaking out further. When I stand in front of a mirror with both feet pointing straight forward, I notice that my right knee rotates inward slightly. I'm not quite sure what the problem is and how to fix it. Any ideas? I'd be happy to post more information if needed, just let me know.

Thanks!

Nate

[ryan122185]

Weak adductors? particular on the side that rotates.

[UConnJulie]

More likely either tight external rotators (in the hip) or a congenital thing called femoral torsion (which is normal to some degree). Since it seems to be one sided, I'd vote more for tight external rotators. Do you stretch?

[nate dawg]

Hi, thanks for the replies thus far...I do a lot of the dynamic warmup and flexibility exercises from Magnificent Mobility. I do some static stretching at the end of workouts, but not all that much. What kind of stretches should I be doing and how much?

Thanks,

Nate

[UConnJulie]

Hold for 30ish seconds. Repeat twice per side. Daily.

[nate dawg]

Thanks!! I'll start that today and see how it works...

Nate

[jruck37]

Intersting topic... I've got the same thing going on with my right leg. It's been like this for a couple years now. UI've pinointed that it starts at the hip, but I haven't done any research into it. At times, I've even wondered if my right leg is longer than the left, although I doubt that's the case.

I'll have to try Julie's stretches out.

[VJS]

I noticed the same thing about three years ago. Then I got rid of my car and it went away. Then I got a car again and outward creep of the right foot came back. I think it's from driving -- the way I position my right foot on the gas pedal. The more driving I do, the more I notice it. The stretches detailed above seem to have helped. That and being more aware of it.