Posture Exercises to correct misalignment of feet and femurs.

Exercises to Restore Alignment to Feet and Knees

3/4/2016

Let's do a quick posture analysis on yourself. Stand in front of a mirror with bare feet.

Look at your feet. Where do they point? Straight ahead or out to the sides? Is one foot turned out more than the other?
Now look at your knees. Do they point straight ahead or do they point out or in? Are your knees symmetrical or do they turn in or out at different angles?
Now close your eyes and feel where the weight is in your feet. Is it even left to right? Do you have more weight on the inside or outside of your feet? How about front to back - do you have more weight on your heels or toes?

If you found any misalignments in your posture analysis, that tells us that your feet and femurs (knees) are not balanced and aligned. Misaligned feet and femurs can lead to bunions, foot arch issues, plantar fasciitis and other foot problems, meniscus tears, ACL injuries, knee joint osteoarthritis, patellofemoral pain syndrome, and knee replacement surgery. The video above will help bring your feet and femurs back into balanced alignment. Follow along as Pete Egoscue narrates and retired American Football player John Allred takes you through Egoscue e-cises to address imbalances in your paraspinal muscles, quadriceps, psoas, iliacus, glutes, deep six external hip rotators, adductors and abductors of the hip, and many other muscles.

Related articles/videos:
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How to fix neck and shoulder pain with Egoscue
Foot problems uncovered
Knee joint osteoarthritis
Preventing ACL tears while skiing

61 Comments

Johanna weekley

7/10/2017 04:50:50 am

After a couple months with a physical therapist working on an inner thigh problem that has since been resolved, I realized how misaligned my right leg was. Looking online I found your site and have been doing your series of ' restore alignment to feet and knees' exercises for a couple weeks. I can tell they are helping but the one series that I find the hardest is the femur rotation. My question is in your experience are patients able to attain the same amount of mobility in the misaligned leg as the normal leg.

Matt Whitehead link

9/23/2017 11:16:38 am

Hi Johanna, (I apologize for the late response) Yes most clients will be able to reduce a lot of the imbalance and restore symmetrical strength, mobility, and alignment to their body. It can take time because many of our imbalances have been there for years if not decades. Keep at it and let me know if you need assistance or help. :)

Joonas

1/12/2018 09:45:52 am

Does this really help my lower body to get aligned normally?

Right now my right knee and femur are turning inwards and this has caused some noticeable muscle imbalances in my lower body. My right quad is bigger than my left one and left glutes are bigger than my right one.

Because of this I also feel and look like I have a mild cause of knock knees. But the problem is not as bad on my left side.

Matt Whitehead link

1/15/2018 04:39:52 pm

Hi Joonas,

This video routine can help correct those imbalances over time. It is however generic and not personalized to you and your imbalances.

If you want to figure out why you have the imbalances you have and what would be the fastest way to balance your body, contact me for a free posture evaluation and I'd be happy to help you figure it out.
-Matt

Joonas

1/18/2018 07:31:37 am

Thanks for the quick reply, Matt!

I'm definitely interested in giving this a try, so I'll contact you as soon as I get a chance! Thanks already!

Amber R

4/28/2018 09:35:13 am

When I place my leg straight so that my foot is up and down, my knee turns inward. Are you saying that these exercises should fix this? If so how often do I do them?

Matt Whitehead link

5/2/2018 01:49:40 pm

Hi Amber, Good question. What is going on in your body is a very common imbalance where your upper leg (femur) and lower leg (tibia) are not aligned and you can see that in how your knee and foot point different directions. This is called having tibial torsion. These exercises should help with that and I would recommend doing them daily. These exercises are, of course, generic for everyone that has alignment issues with their feet and knees and not specific to your unique imbalances. If you would like exercises specific to you and your imbalances, I'd be happy to help you with that, just contact me. I also offer free posture evaluations if you're interested.

Ivonne

10/12/2018 05:28:27 am

I have eight screws and a plate after I broke my fibula and tibia seven months ago. I am concerned because my ankle is displaced and my foot is misaligned. I don't know what to do because I have no health insurance, no job and i am getting awfully depressed, I am gonna try this.

Matt Whitehead link

10/17/2018 01:10:57 pm

Hi Ivonne,

It is important to remember even after injury and surgery, the human body has an amazing ability to heal, recover, and return to health. The Egoscue Method is the most amazing method I have ever come across that can help the body restore alignment and function which will reduce or eliminate limitations and pain. Let me know how it goes and if you need help, feel free to reach out to me.

Jess

5/9/2019 09:34:40 am

Hey, i was wondering if this would help me out. Currently, when i stand with my feet straight ahead and bend down naturally, my knees go inwards instead of straight over my feet. Would these exercises help me to fix that?

Matt Whitehead link

5/10/2019 04:30:08 pm

Hi Jess, Yes I think these exercises would help improve your leg and foot alignment and function. Give them a try by doing them daily for a week and see what happens. If you are seeing good changes, perfect keep doing the routine. If you are not seeing good changes, feel free to contact me for a free posture evaluation and we can see what is going on specifically in your body.

Jess

5/12/2019 04:19:54 am

Thank you for replying so fast, I'll give it a try. :)

Jess

5/15/2019 01:04:11 pm

Hi, sorry to bother you again but how long does it usually take to see a difference? Just so that I know it's working. Thanks.

Matt Whitehead link

5/15/2019 03:37:50 pm

Hi Jess, You should see and feel a difference the first time you do the menu. The changes should get bigger and more permanent each day you do the menu.

Christine

5/16/2019 07:05:21 am

I found this website while trying to fix my feet that point outward. When I try to do the last step of the video, sitting up straight with legs out, I am finding it impossible to get my back completely straight sitting that way. I am wondering, what is making the back resist being straight?

Matt Whitehead link

5/11/2022 09:38:10 pm

Hi Christine, It is hip dysfunction that is not allowing you to sit up straight. That hip dysfunction is most likely a weakness in your hip flexors which have allowed your hamstrings to tighten up.

Penny link

11/15/2019 12:12:47 pm

Hi Matt,

I have had issues with my right knee since drafting sheep, slamming a metal gate into my patella over 17mths ago. Scans show nothing major but I now have knee and lower leg pain, my right foot now turns out and my knee point in? I feel as though my gait has bee affected, loss a lot of quad, main muscle pain is along outside of shin bone. I also now have occasional knee pain in my good knee. It's like my whole alignment has been affected.

Any ideas + do you know therapists like yourself in NSW Australia?

Thanks

Matt Whitehead link

5/11/2022 09:41:03 pm

Hi Penny,

Sorry to hear about your knee and leg issues. I think you are right that your posture is really off right now and until you get things aligned better, things are going to keep hurting. The great thing is I work with clients from around the world using Zoom! Contact me for a free posture evaluation to get started.

Christian

12/25/2019 10:00:36 am

Hey there, I tackling on the internal rotation of the femur on my left leg. I cant even do a body weight squat without some sort of tendonitis pain feeling on right side of the knee where quad connect to the patella (inner thigh side of the knee closest to the knee). Running mechanics are off and gradually will bring this pain back too. I've been doing crazy stretching and noticeable slight relief in the pain but I still notice myself forcing myself to rotate my femur outwards while standing or walking to see positive effects.

In general, how long would you notice changes? I've been doing stretches for a month and I've seen somewhat positive results.

Matt Whitehead link

5/11/2022 09:43:33 pm

Hi Christian, If this routine is good for you, you should notice pretty positive changes within a week. If you're been doing it for a month already, I'd suggest switching up what you are doing to keep your body progressing. You can check out Pain Free by Pete Egoscue and do the Knee Pain Chapter, or contact me for personalized help. I work with clients from around the world on Zoom.

Justin

12/28/2019 07:40:01 am

Hey there, my issue is that when I set my knees parallel to each other, my feet point outwards at a 45 degree angle and my lower legs are also curved outwards then back in (in the shape of a parentheses). My questions are:
How long would it take to completely align my body? (range/estimation of time)

My doctor told me that the issue is rooted from my hips’ structure, as one side is slightly taller by half an inch, is this true?

As a teenager, should I ever consider having my legs surgically realigned?

Thank you very much for this insightful page, I have hope now!

Matt Whitehead link

5/11/2022 09:47:24 pm

Hi Justin, It's great you're looking for answers and trying to understand what is going on in your body at this age. I commend you!

First, don't seek perfection in your body...just improvement. You don't have to have perfect alignment to be pain free.

Second, with the right Egoscue menus for your body, you can see changes in weeks!

Third, I haven't seen your body and will never tell a client to have or not have surgery, but if it were me, I'd do whatever I could to improve before having surgery.

You have a bright future ahead of you!

Reach out if you want help.

Tanya

2/7/2020 03:29:39 am

Would these exercises be helpful for a young child (5yo) - or do you have any advice for one so young whose feet are rotated out and knees collapse in when walking/running?

Thank you!

Matt Whitehead link

5/11/2022 09:51:53 pm

Hi Tanya,

Yes a 5 year old could do these ecises and benefit from them. Often when we see feet turned out and knees collapse in on young children, it can be because they didn't spend enough time crawling before walking. Great ecises to help them improve their foot and knee alignment is...you guessed it! Crawling! Crawling and bear crawling (on your hands and feet) will engage the big hip muscles that are in charge of where you feet and knees point.

Also check out the book Pain Free For Women by Pete Egoscue which has chapters dedicated to children.

Feel free to reach out to me for a free posture evaluation as I've worked with many kids with similar posture over my 20 years as a posture alignment therapist.

Jasmine Chapman

2/19/2020 12:29:43 pm

I can send u a pic my back and knees are all messed from chiropractor I have no muscle please contact me 587 229 0510 I live in calgary I can hardly move physio doesnt help

Matt Whitehead link

5/11/2022 09:53:13 pm

Hi Jasmine, Of course you can email me pictures of your posture and I'd be happy to look at it and see what's going on. I work with clients from around the world on Zoom also.

Kate Lightstone link

3/2/2020 02:14:05 pm

Hi Matt,

I shattered my growth plate in my left ankle as a teenage while I was still growing. My ankle needed surgery, but the doctor at the time was unequipped to do a thorough analysis and my ankle was put in a cast -- mis aligned. It is now 10 years later and I have a constant knee-tracking issue as well as limited active function in my ankle. I do lots of yoga, ankle raises and exercises to engage my glutes. is this type of mislalignment reversible with a program? I've had others tell me that surgery and re-alignment is the only was to fix the massive misalignment in my "bad leg" (the injury affects my ankle, knee, hip, QLs, and is chronically in discomfort.

Many thanks

Matt Whitehead link

5/11/2022 09:57:21 pm

Hi Kate, Sorry to hear about your ankle issues. It's hard to say how much can improve, but I would think you could gain a good amount of function back with the right exercises and program. I'd be happy to do a free posture evaluation for you to see what's going on. We can do it easily on Zoom. Just contact me and we can set it up.

Alex

3/30/2020 12:57:59 pm

Is there a way you can help check the alignment issue with my legs? I can send you a few pictures which could be a starting point. It'll be a great great help.

Matt Whitehead link

5/11/2022 09:58:42 pm

Absolutely! I'd be happy to look at your posture and see what's going on for you Alex. Just email me: matt@oregonexercisetherapy.com

Sandra cicatiello

4/16/2020 02:38:35 pm

My right keg gets very lazy when I walk for a period of time. My knee also starts to buckle.
This has stopped me from going a lot of activities. I have been to 3 neurologist, chiropractor, physical therapist...etc. I am very healthy and fit. I find I can’t even run because my leg is so weak.
Your exercises that help to align the body are the only thing that has helped. I can now walk around the block. Are there any specific exercises you would recommend ?
Thank you so much for your clear and targeted moves to help the body become aligned.

Sandra cicatiello

4/21/2020 07:48:05 am

I have been dealing with a right side lazy leg for about 7 years. It has limited my activities and social life. I did try everything (nuero. Doctors, chiropractor,physical therapy). With no explanation. I did always feel like something was off in my lower body. I am a very fit and usually strong. Then slowly my keg got weaker. I started doing your alignment exercise video. And when I do the static back I can feel the right side uneven.
Doing your alignment routine daily my right side does not feel numb and stronger.
I also now can walk around my block twice w/o it feeling as lazy.
Is there other exercise you would advise ?
Thank you !

Matt link

5/11/2022 10:01:03 pm

Hi Sandra, I'm glad the exercises are starting to help you feel better and walk better. Great job so far!

I'd be happy to suggest more, but to do so I'd need to see your posture. Contact me for a free posture evaluation on Zoom.
Thanks!

Donna Taylor

5/8/2020 03:45:02 am

Wow, I wish I had found this earlier. Started this routine from today. 2 years back and forth with Chiropractor / physio and pretty much no help. Physio insisting it's nerve related and ignoring my 'I feel twisted comments' it was only after taking pictures of my natural stance and googling, I stumbled across this. Should we do this routine daily? (PS I wish you were my PT I'd have been fixed by now)

Matt link

5/11/2022 10:03:42 pm

Hi Donna, Yay! I'm glad you found my website and these ecises. Yes do these daily and see what happens. If you start to feel yourself plateau, it's your body saying it needs new ecises. Reach out to me if you need assistance.

Nadiah

5/17/2020 01:40:55 pm

Hi, i noticed one of my knee my right knee is bent due to my achilles tendo injury. What can of exercise safe for me to do? How long do i i need to do this? Can i workout and do this?

Matt link

5/11/2022 10:07:39 pm

Hi Nadiah,

I'd suggest listening to your body as far as what exercise is safe for you to do right now.

I'd do this routine daily to start and after a week or two reevaluate how you're feeling.

Yes you can do this and workout. Do this before working out for best results and then a Static Back after working out.

Let me know how it goes.

Jess

5/21/2020 08:00:40 am

Hi, I wanted to ask if anyone on this thread has been able to correct their malalignments and has been able to align their feet and femur without surgery.

Matt link

5/11/2022 10:10:52 pm

Hi Jess, Hopefully others answer you...but I have! I had quite misaligned feet and femurs and foot and knee pain when I found Egoscue 20 years ago. I was pain free within weeks and my foot and knee/femur alignment improved a lot in the first couple months. It's amazingly better now than when I started and I make sure to do Egoscue daily to maintain both my alignment and my pain free body. ;)

Josyula prakashrao link

7/2/2020 08:46:14 am

At home on 5th dec2019 i struck to my cot and my right knee is injured
My knee is buckling while walking I tried physio
As per x report it is alignment problem and minor astroorthrities I am hale and healthy daily I do yoga even I am able to do yoga morning and evening for one hour each time kindly advice me exercise for correcting alignment

Matt link

5/11/2022 10:12:18 pm

HI Josyula, I'd recommend emailing me to set up a free posture evaluation on Zoom: matt@oregonexercisetherapy(dot)com

Leslie

11/18/2020 04:29:00 pm

What can you recommend from the Egoscue method to help alleviate numbness in toes and ball of foot? This happened while working where I had to keep an awkward position for about 20 minutes. HELP. Please.

Matt link

5/11/2022 10:13:39 pm

Hi Leslie, you can try this routine for sure and see if it helps. Otherwise you can check out the book Pain Free by Pete Egoscue and do the Foot chapter. Or contact me for a free posture evaluation on Zoom.

Rhonda

5/30/2021 05:50:51 am

Just wondering if these exercises help with creptitis in the knee? And if so, how often would it be good to do them to help strengthen and correct knee alignment and posture

Matt link

5/11/2022 10:15:49 pm

Rhonda, they absolutely can help with crepitus in the knee. Whether they are going to help you there is only one way to find out- do them for a week and see what happens.

If it helps, great! Keep it up.

if it doesn't help, contact me for personalized help and we'll find things that will help you.

SaphireStorm

6/6/2021 01:15:28 am

Hi, my legs were always perfect, but when I woke up today, they were misaligned out of nowhere. Nothing would prompt this to happen, it just did. Anyway, what do I do? It isn't causing weight issues, and is actually making my balance and weight way more better than it's ever been before. Is it still bad? I don't wanna watch any videos, but still wanna know what to do.

Oh, also, I always use SaphireStorm instead of my real name, so don't be alarmed by it.

SaphireStorm

6/6/2021 01:23:08 am

Oh yeah, also, it's my right leg and it's lower half (under the knee) is going more right than my knee and upper half (above the knee) if that helps

SaphireStorm

6/6/2021 01:27:18 am

Me again, just another added note, my lower half of the leg is perfectly straight and doesn't have a slight bend like they usually do, and so my foot doesn't line up with my knee and upper leg either because it's so perfectly lined up the other lower half of the leg

So sorry about all the additions

6/6/2021 01:34:26 am

Me again, but incase the usually do confused you, I'm talking about not human's legs. They naturally have a tiny bend. It's a normal thing to help with the balance of the leg. The lower half of the leg doesn't have that slight bend, it's perfectly straight.

SaphireStorm

6/6/2021 01:35:43 am

*"most" not "not"

Matt link

5/11/2022 10:18:10 pm

Hi SaphireStorm,

I'd need to see your whole posture to know what to suggest. Feel free to contact me for a free posture evaluation on Zoom.

Sharon Baddeley

2/15/2022 06:48:07 am

I have walked with my feet in a 13.50 position since childhood. When I lay on the floor my feet fall outward and my kneecaps do the same. When I stand with my feet parallel and facing forward, both knees face inward. Feet together, my inner ankles touch both my knees and thighs hurt instantly. I have had knee weakness since early adulthood, most problematic when deep bending at the knee. I am unable to stand up, without something to pull myself up with. My knees regularly buckle, which has led to my falling several times. My doctor said because my knees had always been like they are, it wasn't abnormal for me. I think she was trying to say that because the position of my knees and feet hadn't resulted from any injury or disease that it wasn't a medical issue. However, stiff lower vertebrae for 30 years, tight calf muscles, inflexibility, sciatic pain, neck pain, odd sensations in my shoulder blades, ankles and legs, swelling in knees and ankles, the list goes on. Any advice is appreciated.

Matt Whitehead link

4/21/2022 11:16:43 am

Hi Sharon, Your body is designed to be pain free. Having all these issues is not normal and you should be able to get feeling much better. Email me for a free posture evaluation.

David link

4/16/2022 02:31:39 am

The top of my foot hurts constantly. When I step, my top foot bones push outward causing my toes to push inward towards the big toe. How do correct this?

Matt Whitehead link

4/21/2022 11:14:16 am

Hi David, I'd be happy to take a look and see what's going on. Email me for a free posture evaluation.

Jackie Burwell

7/19/2022 02:41:20 pm

Hi, I’m wondering if you could answer my question. My left knee is straight, but from there down to my foot, the leg bends outward and is very noticeable. I have trouble walking, because I had a knee replacement a couple times on my right knee so my stride is very crooked. What should I do? Thank you.

Margaret Szelmeczka

7/24/2022 08:36:24 am

Xrays have shown I have a "misaligned" femur head. I call it partially dislocated. Right foot is externally rotated at a 90 degree angle.
Please advise if this website will help me.

Jason

9/8/2022 03:38:41 pm

I've been having more and more pain of the interosseous membrane on my left leg which is the foot pointing outward. I'm going to go out on a limb and say these exercises will help with both issues but just to make sure so not to cause more issues. I've noticed that foot seems to step heavier if that makes sense. I have good arches in both feet. I tend to cross my legs at my ankles while laying down. Will this help keep them straight out without feeling awkward/uncomfortable/straining? I'll stay out on that limb and say yes or is there something else I need to do in the menu?

Lisa

9/13/2022 05:45:58 pm

Hi there!

I walk and stand with my feet pointed straight ahead, but my knees turn outwards. I have to turn my feet inward, with the toes pointing more toward each other, for my knees to face straight forward of my body. Will these help me?

Pretty girl

1/31/2023 03:57:48 am

Hi I have knock knees I think my femur is misaligned and my knees of course can this excercises help me?

Sally

3/14/2023 10:45:40 am

Hello, since pregnancy I have had problems with my right leg - it has been diagnosed as external tibial torsion but I never had problems before. There seem to be muscular issues… when I lie flat, my right foot flops almost to the floor. sadly
I can’t see this video?

Exercises to Restore Alignment to Feet and Knees

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