 Question is from Captain Unimpressive. How do you go about fixing externally rotated feet? You guys ever trained dancers? Yes. Oh man. Yes, I definitely had a few clients like that where they could turn their feet all the way like this. Oh, that's how they stand? They always wanna pivot out to balance and to stabilize. Yeah, I've worked with a few, but I remember the first time I worked with a dancer, the external rotation that she had and that dominated her movements was like a conundrum for me at the time. I remember thinking like, how do I work with this? She's got such good mobility and stability when we squat. Is that really good form? Even though her feet really turned out, I couldn't figure it out. I remember consulting with one of my co-workers who had been a trainer for years was also a physical therapist. And he kinda walked me through what to do. What you'll notice with rotated feet, feet that turn out, oftentimes is that knees also like to go apart when they do exercises. So, here's a simple exercise. Well, this is more rare. We've talked about the band or the basketball between your legs. This is the case where you use the basketball. And that's what I was just gonna say. This isn't gonna be great for everybody, but for a lot of people with this issue, here's your- I've had a lot of these though, it's weird. Have you really? Yes, I have. This is more rare. This is more common for clients I've had. Wow. Wow, then pronating? Yes. Oh, wow. See, I've been dealing with this a lot. I'm with you, Adam, but I have had it a few times. So, great exercise. You can do with a physio ball wall squats where you put the big, you know, Swiss ball up against the wall, put your small of your back against it, feet away from it so you can squat down and come up, keeping your back straight, and then have place a medicine ball or a pillow or something in between your knees. So, you have to squeeze together as you do the squat to encourage, you know, that kind of hip activation. Before we even get started on, you know, any squatting day or anything, I typically I'll take like a rubber band and I'll do a lot of adduction and, you know, get the everything primed in terms of like internally, like moving everything inwards. And then, yeah, stuff like that. And then we'll do hip ridges all the time, like squeezing a soft medicine ball. So, yeah, just constant stuff like that. And then also just like, I have her do a lot of walking patterns because, you know, you could just see it already, like the tendency wanting to externally rotate even on every single step. And so just to have that sort of intention and then, you know, bring the feet in good alignment and, you know, there's a whole process to it. And it's just like constant thing because so many hours and so many years have been put into these pivoting moves that you're just going against like completely hardwired system. Yeah, so I love those movements as corrective. And then I like strength building stuff to be like single leg stuff. So doing like a single leg toe touch. Keeping everything straight. Yeah, so yeah, exactly. So they're gonna start to work on, so doing a single leg deadlift, single leg toe touch, pistol squat, like doing movements like that after you've done the corrective work, like we're talking about. Because the exercises we're talking about now are more corrective to like address what's going on. For me, though, that was more rare. So that's crazy that it was very rare I had to do that at Duck Field. And it was probably dancers. And you're probably right, like the people that all of them I can think of were dancers. Most common for me is the internal rotation and pronation of the feet. Oh, it's interesting when you work with an athlete, you can see how their body has formed around their sport. And dancers, you know, I've worked with a ballet dancer and that's the one I was talking about, where her feet were super turned out very naturally. And her posture was so exaggerated. Her posture was so tall and so exaggerated that it was actually, we had to correct that with exercise because it was too much. It was too much of this head tall type of posture. So I had to work on offsetting that a little bit. Did she have knee issues as well? Knee issues because of that and some neck and shoulder issues also. So I had to work on some of that. But another thing you can do is you can focus on internally rotating very basic. Lay on the floor and your feet wanna go out, right? Take one of your legs, keeping your legs straight, turn your foot as far in as you possibly can without turning your body. And create that tension, hold that for a good five to six seconds and then relax and then do it again. Just connect. I'm gonna add one to that. So like even like our hip hinging move, like so if you look at like a waiter's bow, but I'm gonna bring one leg forward up on. So the toes up and you're on the heel and your legs straight. And then I'm adding that tension and I'm like turning my whole leg in. So get that hip or internal rotation. I believe you did a YouTube video on that. I think so. That was back when we were doing videos at the other gym. I think you did a good video on that. We have one from Serene coming that is a move I've actually never seen. I forget, I don't know what she called it, but I was just, I was watching Eli edit it yesterday and loved it. So it should be, when this episode goes live, it'll probably be coming in that week or so. Whoever asks this question, if you follow up with me and you don't find it, I'll find it for you. It's funny, I remember I worked with a boxer once and or no, I've actually worked with a few boxers and boxers just have this forward shoulder position. It's beneficial when you're boxing. You gotta keep your shoulders up and forward to cover yourself up. But when they, when we're doing exercise or whatever, it's like, okay, that's the problem. Now here's the other thing too, if you're a trainer and you're listening, if that person you're training has these attributes or these movement patterns related to their sport and they're still competing at a high level with their sport, be careful of over-correcting the problem. Because you can actually, because a ballerina with really externally rotated feet, if she's performing at a high level. It's advantageous for her. It's advantageous. If you try to correct it too much, same thing with a boxer, the forward shoulder, if I have them stand with good posture, fix that real good, and then he goes in and gets a boxing match and now it's not natural for him to cover himself up like he was before, it can cause problems. So typically these were people that I worked with when they were done. You know, when they're done, they're just trying to live normal now. That's it.