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Outward foot turning refers to a condition where both feet point outward while walking. Though it's a common issue among young children and usually resolves as they grow, this condition can sometimes become more severe. Fortunately, there are several ways to manage and improve this condition. If you're wondering more about outward foot turning, keep reading for answers to some of the most common questions below.
Steps
Why do my feet turn outward?
The most common cause is the twisting of the hip or shin bones. During pregnancy, the fetus' leg bones must twist to fit within the uterus. If the shin bones twist outward or the hip bones curve upward, the feet will turn outward. This condition generally resolves as young children begin to walk, but it can persist into adulthood.
- A twisted thigh bone can also cause outward foot turning, but it's more commonly found in overweight children.
- Lie on your back with both legs stretched straight. If your knees point outward, the issue lies with the hips. If the knees are straight but the feet turn outward, the problem lies with the shin bones.
Flat feet can also cause outward foot turning. When the arch of the foot is not very pronounced and rests flat on the ground, this can lead to standing posture issues. Due to insufficient foot stability, the toes will naturally spread outward to maintain balance. Although flat feet are common in children under 4 and often improve as they grow, the condition may persist into adulthood, causing discomfort or leading to outward foot turning.
- Flat feet may also be a sign of twisted hip or shin bones.
- You might not experience pain when your feet turn outward.
How can I straighten my feet?
Align your feet forward if you notice they are not straight. When standing or walking, take a few seconds to check the positioning of your feet to see if they are turning outward. Once you notice this, try to realign them back to a straight position. At first, it may feel uncomfortable, but the muscles will eventually adapt to the new posture.
Insert orthotic insoles into your shoes to treat flat feet. Consult your doctor about creating custom orthotic insoles to support the arches of your feet and correct their positioning. The insoles help elevate the arches to rotate the hip bones inward, reducing outward foot turning. Wear the insoles regularly as directed by your doctor to adjust to the new foot position.
- Orthotic insoles cannot fully cure outward foot turning, but they can provide relief.
- Some specialists believe therapeutic shoes or foot braces are not effective or make no significant difference.
How long does it take to correct outward foot turning?
It may take several years to develop a new posture. Since the change happens gradually, it can be hard to notice when your condition has fully improved. Record a video of yourself walking when you first start practicing. Over the course of the year, keep practicing consistently to adjust your foot positioning. After a year, record another video to see how much improvement you've made.
- If you don't notice any changes, you should consult a doctor to discuss the next steps.
Is an outward foot turning harmful to the knees?
It can put pressure on the knees and lead to joint pain. If you are still young, the outward foot turning will usually improve as your feet get stronger. However, you will likely experience more pain after the age of 10. If this condition persists, you might start to feel pain in your knees or ankles and develop arthritis.
- An outward foot turning can also make it difficult or painful to run, bike, or play sports.
When should I be concerned about an outward foot turning?
Seek treatment if this condition causes pain or limits your mobility. In many cases, an outward foot turning will resolve on its own as you grow older, but it may not. If you have trouble walking, experience a limp, or notice one foot turning out more than the other, reach out to a doctor or physical therapist. They will diagnose the cause of the condition and recommend the most suitable treatment options.
- Doctors typically check your range of motion and also examine your nervous system to assess the function of your nerves and muscles. They may order an X-ray if they notice anything concerning.
Is an outward foot turning hereditary?
In some cases, it can run in families. The most common hereditary instances occur when you have twisted bones in your tibia or femur. Although it is unclear why some people develop an outward foot turning while others do not, doctors believe it may be genetic. If your parents or close relatives had outward foot turning as children, it’s possible they passed on that gene to you.
Warning
- Treating outward foot turning as early as possible is important to prevent strain on your knees and joints.
- For severe cases, braces and therapeutic shoes will not be effective.
