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Exercises Movements, technique & proper execution

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Old 05-01-2015, 08:13 PM   #1
John Koshy
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right foot turning out more in squats/squat cleans, also right leg hurting while walking

This issue was gone for a while but seems to have started up again, and it's gotten annoying.

When I squat (olympic), my right foot likes to turn out more than the left when I hit the bottom.

Same thing happens when I squat clean, and I reach the bottom.

Also, while I'm walking like a normal person throughout the day, it feels like my body is shifting more weight to the right leg, and it causes pain on the inner side of the right quad, near the knee towards the medial side of the body.

I've gotta think that all these issues are related.

Also, if this helps, I have flat feet, and so for the longest time, I was having power robbed out of me coming out of the hole on squats because my ankles remained collapsed. To rectify this, I finally figured out I would basically try and "simulate and arch" and push my feet outwards. I can do this pretty well for my left foot and have no issues with my left leg, but have a hard time on my right foot unless I tie my shoes (2012 Adipowers) really really tight, which seems to help a little more with faking the arch. But most of the time still, it's very hard for me to force the arch o my right foot, and thus, the right ankle collapses in at the bottom of the squat, which I suspect is what's causing the whole foot to turn out (and maybe also tied to why that leg/quad hurts when I walk around afterwards for the next couple days).

Anyone have any tips on how to diagnose this? Any idea why its so much harder for me to get simulate the arch going on the right foot as opposed to the left?

Edit: One more data point: when I try and do this stretch (link work safe: http://www.fitnessmash.com/wp-conten...90-stretch.jpg), when my right leg is the one that is parallel to the floor, it actually kinda hurts to push the right knee/leg down to get the stretch, and I can't push it down as much as I can the left leg (also no pain when I push the left leg down in the stretch). It makes me wonder if its the right piriformis causing all this...

Last edited by John Koshy : 05-01-2015 at 08:56 PM.
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Old 05-02-2015, 03:01 AM   #2
Struan Potter
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Re: right foot turning out more in squats/squat cleans, also right leg hurting while walking

It's definitely your piriformis.



In all seriousness, this isn't something that should be diagnosed over the Internet, because there are so many possible reasons for your problem (lack of dorsiflexion, flat feet, poor hip flexion, anterior pelvic tilt, inhibited glutes, lack of hip internal rotation, tight adductors, improper spinal stabilisation, poor motor control, improper muscle sequencing to name a few).

You should go see an experienced movement specialist/physical therapist.
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Old 05-03-2015, 11:07 AM   #3
Aaron Gainer
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Re: right foot turning out more in squats/squat cleans, also right leg hurting while walking

Psoas and quadriceps mobilize 2-3x a day. Stretch them ALOT(not to the point of pain) throughout the day. That and working on ankle mobility all the time should fix 80-90% of your issues!
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Old 05-04-2015, 03:59 AM   #4
Gilles Dhooghe
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Re: right foot turning out more in squats/squat cleans, also right leg hurting while walking

... combined with orthotics to prevent further injury, while strengthening your feet and ankles?
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Old 05-04-2015, 04:09 PM   #5
Helen M Brennan
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Re: right foot turning out more in squats/squat cleans, also right leg hurting while walking

Quote:
Originally Posted by Struan Potter View Post
It's definitely your piriformis.



In all seriousness, this isn't something that should be diagnosed over the Internet, because there are so many possible reasons for your problem (lack of dorsiflexion, flat feet, poor hip flexion, anterior pelvic tilt, inhibited glutes, lack of hip internal rotation, tight adductors, improper spinal stabilisation, poor motor control, improper muscle sequencing to name a few).

You should go see an experienced movement specialist/physical therapist.
this above... while there is piriformis involvement the cause/effect aspects need to be assessed.

H
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Old 05-05-2015, 03:24 PM   #6
Michael E Tancini
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Re: right foot turning out more in squats/squat cleans, also right leg hurting while walking

I agree with the post above.

It's hard to dial in the issue through the internet. It could be a multitude of things causing the issue.

It could be one issue at a specific point up the chain From the ankle --> proximal ) , it could be multiple things up the chain, It could be simply a motor control issue in your squat, It could be related to your pelvis or lumbar spine. etc

Example: Internal rotation of the femur = internal rotation or the tibia = foot pronation.

Once you figure out whats going on, then the profession should ask why and dial in interventions to fix the problem.

Find a PT or someone who is qualified to really evaluate your movement. Thats the best I can give you.

-2nd year Doctor of Physical Therapy Student, though I am still learning, we have studied musculoskeletal issues and the biomechanics of the body very in depth up to this point. Not a professional yet, but thats my $.02.-
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Old 05-06-2015, 07:40 AM   #7
Phil Washlow
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Re: right foot turning out more in squats/squat cleans, also right leg hurting while walking

Everyone is correct in there most likely being upstream things impacting this but improving your flat feel would be helpful as well. Do a search on youtube for "rebuilding the feet" its a short video series by Brian Mackenzie and Kelly Starrett. Just one piece to this puzzle. Also, temporarily wearing an orthotic as your work to fix this issue will be helpful in protecting that knee.
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Old 05-13-2015, 02:18 PM   #8
Nic Nakis
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Re: right foot turning out more in squats/squat cleans, also right leg hurting while walking

Yes to what everyone above told you. Talk to a professional, look at some mobility fixes online, but don't think that is gonna solve your problem.

I've personally been through this same thing (at least extremely similar) over the past couple years. Working with physical therapists here and there or finding some good stretches/mash-ups/massage/etc. have all provided temporary relief to a problem that reemerges whenever I squat again.

The only thing that has really helped is what I'm doing right now: unilateral leg work to restore structural balance. Training each side individually is also a great way to assess the source of the problem.

Basically, you'll want to stop doing bilateral deadlifts or squats for a while (in any form) and replace them with stuff like:
- Split squats
- Step-ups
- Single-leg deadlifts
- Lunges
- Pistols

With split squats probably being the most important
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