Although it is quite unusual, some people of any age, children and adults, can walk in a "duck" gait, or in an outer rotation. The causes are varied and range from underlying diseases to structural problems of the bones and muscles. If neglected, this gait can cause a misalignment of the body and cause pain in the feet and back. Thanks to an accurate diagnosis and gait correction, you can get your feet back in the correct position.
Steps
Part 1 of 2: Correcting the Pace
Step 1. Look at the feet
Observe your posture when standing and while walking. If you notice that your lower extremities instinctively assume a "V" position, pay attention to how far they widen to understand the amplitude of the correction angle.
- Use a mirror to look at your feet. Observe them when you are simply standing and when walking.
- Ask a friend or family member to look at them or photograph them for more details.
- Pay attention to your pace for a few days. In this way, you can better understand the most problematic areas or the posture that led you to worsen this attitude.
Step 2. Walk on a treadmill
This tool could help you correct gait; It also allows you to gradually increase your step speed as you improve your foot position.
- Start by setting it at a very low speed, around 1.5km / h, so that you can put your feet straight in front of each other. From here, you can progressively increase the speed.
- If you don't have a treadmill available, walk on a flat surface, such as a paved road or sidewalk. Ask someone to walk behind you to check that you have a slow, straight stride.
- Aim to walk every day for at least a few minutes to stabilize the habit of keeping your feet straight and strengthen your legs and feet.
Step 3. Use the correct walking technique
When you start exercising regularly, it is important that the technique is accurate. By doing so, you can be sure that you are not injured, hurt or made worse. The correct techniques are:
- Keep your head straight;
- Look forward and not at the ground;
- Keep your chin parallel to the ground;
- Let the shoulders move naturally;
- Keep your back neutral and straight, that is, not bent forward or backward;
- Slightly contract the abdominal muscles;
- Swing your arms freely;
- Place the heel on the ground first and gradually the rest of the foot up to the toe.
Step 4. Keep working on your pace
Correcting the passage may initially seem strange or cause discomfort; however, you don't have to feel frustrated, instead keep working steadily to improve your foot position. Over time, you will see that the new way of walking will become more and more natural and normal.
- Encourage yourself every time you practice your pace or notice improvements. For example, you can say to yourself, "I have worked very hard to walk correctly and my muscles are sore; this means that the body responds well to corrections."
- Talk to friends, family, or even a counselor if you feel frustrated; they may be able to inspire you to continue.
Step 5. Review the pace
It is important to check progress regularly; in this way, you can evaluate whether to speed up the pace of your workout or if you need to make some minor corrections in your pace.
- Check how you walk every week or two; it should be enough to start noticing changes.
- Use a mirror and ask a friend to take photos to help you track improvements.
- If you notice that you are walking correctly, increase your speed. Make only small increments, no more than 0.8 km / h; in this way, you minimize the risk of assuming the previous pace due to a too fast pace.
Part 2 of 2: Diagnosis and Treatments
Step 1. Find out about the causes of extra-rotation gait
This defect is more common among young children, although it remains a rather rare postural attitude. There are many different causes; if you get to know them, you can understand if you suffer from this disorder and correct it promptly. The outer rotation gait develops for:
- Flat feet;
- External torsion of the tibia, that is, outward rotation of the leg bone;
- Contracture of the hip or external rotation of the pelvis
- Femoral retroversion; in practice, the thigh bone (femur) is tilted backwards.
Step 2. Identify the symptoms of "duck" gait
In addition to placing their feet in a "V" shape, people with this disorder show other signs and symptoms. By identifying them you are able to reach a definitive diagnosis and can commit to prompt treatment. Some of the symptoms are:
- Functional difficulties, including walking;
- Pain in the front of the knee
- Stiffness in the hip;
- Pain in the pelvis and lower back. The discomfort can extend to the neck and head because the body tries to maintain a straight posture;
- Weakness in the knees, ankles or hips.
Step 3. Pay attention to the body
Whenever you walk, run, or perform other types of exercise, try to understand if you are experiencing any kind of pain or abnormal sensation. This way, you can identify potential problems and minimize the development of worse complications.
- Note the symptoms you complain about, their onset, and their severity.
- Recognize any factors that reduce your external rotation or soothe the pain associated with this gait.
Step 4. Go to the doctor
If you exhibit any of the symptoms or pains described above, or if your attempts to correct your walking have been unsuccessful, make an appointment with your doctor. They can evaluate your pace, make a definitive diagnosis and prescribe the correct treatment for you.
- Tell your doctor about the first time you noticed this posture or if you have always had it.
- Explain any ailments, pains, or symptoms you experience.
- Allow him to examine your gait or lower body to determine the cause of the extra rotation. He may also recommend some tests to better visualize bones and muscles, which may help him come to a more accurate diagnosis in order to plan the proper treatment.
Step 5. Perform further investigation
The doctor may need a more detailed view of the bones and muscles after examining the external structures. A series of other specific tests, such as MRI, allow you to more clearly see the cause of your abnormal gait and to establish a personalized treatment. These are the exams and tests you may need to undergo:
- A neurological visit to check motor skills;
- Imaging tests, such as computed tomography, magnetic resonance imaging, or positron emission tomography (PET), which allow doctors to examine structures in the lower body in detail.
Step 6. Get treatment
Depending on the diagnosis and the severity of the extrarotation, treatment may be required. In this way, you will not only correct the gait, but you will find relief from the pain and structural problems you suffer from. Here are some of the most common:
- Let the anomaly resolve itself; this is the most used therapeutic approach for children;
- A surgical operation to rotate and correct structural deformities;
- Wear orthopedic shoes or braces.
- Know that some studies have shown that orthopedic shoes, braces, physiotherapy and chiropractic manipulation only lead to small improvements in cases of external rotation.
