How to treat lateral foot in adults

Inverted feet is a condition in which your feet turn outward when you walk. Although this is quite common in young children and will go away as they get older, it can also get worse. Fortunately, there are several ways to improve this situation. You may still have questions about lateral rotator cuff tears, so read on below for the answers to the most frequently asked questions.

Table of Contents

Why do my feet turn out?

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Torn hip or shinbone is the most common cause. During pregnancy, the fetal leg bones must be twisted to fit in the uterus. If the shinbone twists outward or the hip bone bends upward, then the foot will flip to the side. This condition in young children will go away as they walk, but you can still have a flipping foot as an adult. ^{[1] X Research Source}

Torn femur can also cause foot flip, but is more common in obese children.
Lie on your back with your legs straight out. If the knees point out to the sides, the problem is in the hip bones. If the knees are straight but the feet are pointing out to the sides, the problem is in the shinbone. ^{[2] X Research Source}

Flat soles also cause the feet to turn outward. When the soles of the feet are not bent much and lie flat on the ground, this can lead to problems with standing. ^{[3] X Research Source} Because the foot is not stable enough, the toes will open on their own for balance. ^{[4] X Source of Research} Although flat soles are common in children under 4 years of age and usually improve as you get older, the condition may not go away as you mature and cause discomfort or make your feet uncomfortable. flip out. ^{[5] X Trusted Source American Academy of Family Physicians Go to Source}

Flat feet can also be a symptom of a twisted hip or shin bone.
You may not feel pain when your foot turns out.

Hamstrings and glutes are tight or weak. Overuse or underuse of the hip and leg muscles can lead to an overturned foot. When muscles in the lower body become tight or weak, they can affect standing and footwork and cause the foot to flip out. ^{[6] X Research Source}

How do I straighten my feet?

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Turn your foot forward when you see it’s not lying flat. When you stand or walk, take a few seconds to check the position of your feet to see if they flip out. When you realize that, try to straighten the foot again. You will feel uncomfortable at first, but your muscles will get used to the new position. ^{[7] X Research Sources}

Fit orthopedic insoles to shoes to treat flat feet. Ask your doctor about making orthopedic foot pads to support arch arch and correct foot position. Orthopedic insoles help push the soles of the feet up so that the hip bones turn inward and the feet are less likely to tip out. Wear orthopedic pads as often as directed by your doctor to get used to the new foot placement. ^{[8] X Research Sources}

Orthopedic insoles can’t cure lateral foot problems, but they can provide some relief. ^{[9] X Research Source}
Some experts find therapeutic shoes or foot braces to be ineffective or make no difference at all. ^{[10] X Research Source}

Stretch and massage your muscles for 20 minutes a day. As you try to change your posture and gait, keep your leg muscles flexible to avoid pain. After stretching, you can massage yourself so that your leg muscles are not tense. ^{[11] X Research Sources} Some stretches include:

Sitting Frog ^{[12] X Research Source} : Sit with your back straight and knees bent. Push your legs to the sides and squeeze the soles of your feet together. Hold your feet and slowly lean forward. For a deeper stretch, press your thighs down. ^{[13] X Trusted Source Arthritis Foundation Go to Source}
Buttock Stretch ^{[14] X Research Source} : Lie on your back and pull your right knee up to your chest. Hold the knee with the left hand and pull the knee toward the left shoulder. Hold this position for about 30 seconds. Then, pull your left knee toward your right shoulder. ^{[15] X Research Source}
Hamstring stretch: Place heels on waist-high table and straighten legs completely. Keep the tops of your feet up and bend at the hips forward. Hold this pose for 30 seconds for each leg. ^{[16] X Research Source}

How long does it take to correct a lateral foot defect?

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It can take several years to develop a new posture. Since the change is gradual, you may not notice a complete improvement. Take a video of you walking when you first start exercising. Throughout the year, keep working on correcting your foot position. After a year, shoot another video to see how you’ve improved. ^{[17] X Research Source}

If you don’t see any changes, talk to your doctor about the next step.

You may need surgery if the floppy foot doesn’t improve on its own. If you feel a lot of pressure or pain in your knee, it’s time for surgery. Usually, the doctor will perform a procedure to cut a part of the leg bone to realign the position of the leg bone. This procedure is minimally invasive and you will recover quickly. ^{[18] X Research Sources}

For more severe conditions, they may have to insert wire, plates or screws into the leg to keep the leg in the correct position during treatment.

Is lateral rotator cuff bad for the knee?

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It can put pressure on the knee and lead to joint pain. If you’re young, lateral rotator cuff tears will usually improve as your legs get stronger. However, you will feel more pain after the age of 10. If the condition does not go away, you will feel pain in your knee or ankle and begin to develop arthritis. ^{[19] X Research Source}

It also makes it difficult or painful to run, bike, or play sports. ^{[20] X Research Sources}

When should I be concerned about lateral foot?

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Seek treatment if the condition causes pain or limits movement. In many cases, lateral rotator cuff tears will go away on their own as you get older, but it may not go away. If you have trouble walking, limp, or one foot turns out more than the other, contact your doctor or physical therapist. They will diagnose the cause of the condition and recommend the most appropriate treatment. ^{[21] X Research Source}

Your doctor will usually check your range of motion and also examine your nervous system to evaluate nerve and muscle function. They’ll give you an X-ray if they find something worrisome.

Is floppy foot hereditary?

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Some cases can run in families. The most common genetic conditions occur when you have a twisted shin or femur. Although it’s not clear why some people develop lateral foot and some don’t, doctors think it may be genetic. If your parents or loved ones had floppy feet as a child, they may have passed that gene on to you. ^{[22] X Research Source}

Warning

Treat lateral rotator cuff tear as soon as possible to avoid putting pressure on the knee and joint. ^{[23] X Research Source}
For severe cases, using braces and therapeutic shoes will not help. ^{[24] X Research Sources}

Steps