Form = Speed?

[Skarlo]

I have attached some pictures of my legs below. I would like some help correcting my problems, mainly my feet flaring out when I run and my knee caving in as a result. I believe it is bringing down my speed greatly and my overall athleticism.

If you cannot help please tell me what type of doctor / specialist deals with this type of stuff.

Thank you

Pictures

[Skarlo]

I have this whole offseason to hopefully fix this issue so any stretches/exercises I can do I am willing to.

It not only helps with performance but aesthetics and will definitely improve my general gait I think.

[DinoMcSexy]

You probably could benefit from mobility work or inserts in your shoes. You really have to make a conscious effort to train your feet to work the way you want. You have so many repetitions of landing with your feet turned out, that it has became second nature. Now, you need to train to fix them. After a while the correct form will become second nature.

here are some resources:

^Kelly Starrett is the bomb on mobility

http://insidetheboxbook.com/2012/12/...fix-the-knees/
^I only skimmed this, but it might apply to you.

Good luck!

[Skarlo]

You probably could benefit from mobility work or inserts in your shoes. You really have to make a conscious effort to train your feet to work the way you want. You have so many repetitions of landing with your feet turned out, that it has became second nature. Now, you need to train to fix them. After a while the correct form will become second nature.

here are some resources:

^Kelly Starrett is the bomb on mobility

http://insidetheboxbook.com/2012/12/...fix-the-knees/
^I only skimmed this, but it might apply to you.

Good luck!

Wouldn't inserts defeat the purpose of strengthening my weak muscular imbalances and instead just further weakens them by giving them a sort of "crutch"?

[EndLineTraining]

Wouldn't inserts defeat the purpose of strengthening my weak muscular imbalances and instead just further weakens them by giving them a sort of "crutch"?

You would want to listen to people similar to Kelly Starrett, who focus on functional movement. Not saying you are having to training that way all day everyday but those are the people who do that. Chiropractors do this sort of training but only a small selection of them. Some kinesiologist specialize in this sort of thing and do a lot of work with the FMS type methods.

Your pictures are hard to tell what is truly going on because you are wearing pads on your knees so it is hard to tell where your knees are at. I would say that if you don't have an arch at all (a stuctural issue) than you would need arch supports. If you have an arch but you lose your arch or pronate your foot than you need to do strengthening exercises. Short foot drills work well for this. There is a common movement fault where the foot collapses, the knee goes in (valgus collapse) and fumur adduction. This poor movement pattern needs to be corrected first with fixing the glute functioning. If your glutes aren't working they can't stabilize the knee and then the foot must collapse to allow for movement. You could have tight hips that restrict movement but you won't get much out of stretching those deep hip muscles if the glutes aren't funcitoning properly. Glute bridges, banded monster walks, lateral walks and single leg RDL's should all be part of your daily warm-up. If you don't workout everyday still do these everyday, ideally multiple times per day (2-3 times). Poor glute activation is an American problem and almost every athlete could benefit from doing them before training.

Training your abs for stability with short duration planks, deadbugs, stir the pot and roll outs will help with pelvic positioning. You also need to work on your sitting and standing posture which really should be done with a professional. You def shouldn't have your feet turned out when you are standing.