What to Do if Your Feet Turn Out While Running

Out-toeing whilst running

We often come across customers with out-toeing feet (commonly known as duck feet). So, if you've noticed your knees are externally rotated and your feet are significantly toeing-out during your walk or run, here are some tips for limiting pressure on your body.

How to know if I toe-out while running

One way to determine if your feet are out-toeing while running is to stand in a relaxed position and take a few steps back and forth, then look down. If you are unsure about the position of your leg while running, get someone to record a video of your run or walk from behind. Out-toeing can potentially increase stress on the outer ankle and knee. By doing some simple exercises you can lessen chances of injury and improve your overall running mechanics.

Exercises to limit out-toeing

Thera-Band Resistance Bands

The red band provides medium resistance (5.5 pounds of force when stretched to 200% of its length); green provides a heavier resistance of 6.7 pounds; blue provides heavier resistance (with 8.6 pounds of force). Higher resistance bands are great for people who already work out regularly. Beginners may want to start with a lower one.

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How should my feet turn when running?

Slight out-toeing is totally normal. Your feet probably won’t be 100% straight when you run. But it’s important to keep correct landing mechanics. If you’re a heel-striker your foot should land on the outside of your heel and push off from the big toe. Natural dorsiflexion and stiffness created by the foot arch and ankle give a powerful push off. If you out-toe while running that efficiency is reduced. Correct posture during movement is important for both injury prevention and running performance. If you want to run fast, significant out-toeing can slow you down and limit the power generated during push-off.

What if only one foot turns out?

Our body will never be fully and perfectly aligned, so little imbalances are normal. We have a dominant and non-dominant leg, exactly as we do with our arms. The generation of force is uneven, which sometimes can cause over- or under-usage of the limbs. If only one leg turns out when you run, you’ll naturally focus more on that leg when doing the exercises, but it’s important to do the routine on both legs to maintain equal strength and prevent imbalances. 

Also, it might be helpful to have a closer look at your hips, as they might be imbalanced. Implementing additional stretching or strengthening exercises might be beneficial! Find out more in Hip Mobility Exercises for Runners »

Hip mobility exercises without equipment

3 effective hip-flexor stretches with foam roller

Why do my feet flick out when I run?

Kicking out your feet while running is your body compensating, due to weak adductors and internal hip rotator muscles. Think of your body as trying to move in the easiest way possible, which will not necessarily be the best or healthiest for you. If the strength of your adductors or internal hip rotators is not sufficient to cope with the reactive forces of running, that ‘flick’ or ‘kick’ is just your body trying to complete the task it’s been given by you. Exercises for improving out-toeing will reduce that ‘flick out’ as well.

What are the best shoes for out-toeing when running?

Running with an out-toeing gait is usually connected with overpronation, so we often find our customers need stability shoes. However, fitting is very individual and there are plenty of supportive shoes on the market. We highly recommend that you to get properly fitted. We offer in-store gait analysis, or online gait analysis.

Here are some popular stability shoes:

These are exercises that we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.