If your feet turn out too much, you have excessive external rotation, not just from your ankle, but also from your knees and your hips. Besides walking like a duck (this muscle imbalance is also called duck feet), it can also lead to injuries all the way up your kinetic chain, such as hip and back injuries, because your feet are at the bottom of your kinetic chain.
The best flexibility exercises for people whose feet turn out too much are myofascial release and stretches for:
Calves
Biceps Femoris
IT band/TFL
There are also certain resistance exercises that can help.
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Knees bending inward, even slightly, during leg exercises can lead to extensive damage to the joints, causing lifelong damage. Fix this muscle imbalance by doing these Corrective Exercises:
Myofascial release + static stretching for calves, biceps femoris, adductors, and IT band/TFL (pictures shown below). There are certain resistance exercises that can help too.
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You don’t want your knees to bend inward during leg exercises, but you don’t want them to bend out too much either. This can lead to wearing of the joints and pain in the knee over time. Fix this muscle imbalance by doing these Corrective Exercises:
Myofascial release + static stretching for calves, biceps femoris, and piriformis (pictures shown below). There are certain resistance exercises which can help too.
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Studies show ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Resistance training can prevent and manage type 2 diabetes by decreasing visceral fat, and balancing glucose and insulin sensitivity. It also enhances cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol.
If your low back rounds during a squat it can lead to many posture problems, such as back pain. Fix this muscle imbalance by doing these corrective exercises:
Myofascial release (e.g. foam roll) and static stretches for hamstrings, and adductors, and do an abdominal stretch on a ball or on the floor (pictures shown below).
Also, strengthening the Erector Spinae, Gluteus Maximus, and Hip Flexors will help.
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Similar to how you don’t want your back to round during squat type motions, you don’t want it to arch too much either. Fix this muscle imbalance by doing these Corrective Exercises:
Myofascial release + stretches for the quads, lats, hip flexors, and erector spinae (pictures shown below). Keep in mind it will also help to do extra abs, such as crunches and planks.
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