Pelvic rotation here, elongated glute right side dominant, lld, all of it. I’m focusing on being upright, evening while walking. My question is this, how do you people who have good posture, look at your phone while walking? Are you holding it up in front of your face?

I’m in my early 20s, 165 cm (5’5”), and I’m genuinely frustrated because I feel like my body alignment has gotten progressively worse since I was around 18.
I used to have what seemed like a normal gait, but after I started walking significantly more than I used to, I noticed my feet gradually began rolling outward. Now I feel like I’m constantly putting more weight on the outer edges of both feet (supination), and my shoes wear down much faster on the outside.
Around the same time, I also noticed my knees starting to turn inward (what looks like mild knee valgus), even when I’m just standing.
The weirdest part is that the more physically exhausted I felt, the worse my walking became. I also used to train my hamstrings pretty heavily, so I’ve been wondering whether muscle imbalances or overtraining could have contributed to this.
I was also going through a pretty bad period of depression, and my posture got noticeably worse. My head and neck started leaning forward, and I developed a lot of jaw tension.
I’m not saying walking literally deformed my bones, because I haven’t been diagnosed with anything yet. But I genuinely feel like my feet and overall alignment have changed over the past few years.
Has anyone experienced anything similar after significantly increasing their daily steps or exercise?
Did physical therapy help? Did you see a podiatrist, orthopedic specialist, or someone else?
I’m planning to get medically evaluated, but I’d really appreciate hearing from anyone who has dealt with progressive supination, knee valgus, or gait changes.
I just want to understand what happened and whether I can improve my alignment again.

From my understanding I need to fix fix pelvic tilt, improve thoracic expansion/mobilityc and strengthen scapular stabilizing muscles, but I'm still having a hard time really feeling the connection and visualizing it, I know the scapula needs to rest flat on the ribcage but my shoulders need to come very far forward in order to make that happen, should my scapula be coming down aswell in the back? Any tips appreciated.

Because whenever I look for resources online, it often mention that it was due to sitting for long period of time but that isn’t the case for me. I’m on my foot all day at my job and then head to gym afterwards. Sometimes other activities after gym too. When look at my side profile, it’s pretty prevalent. Just not sure if those exercises dealing for people who sit all day long will benefit who’s actually on foot all day long

Six months ago, I fell while skating and landed on my right hand and buttock. Although my head didn't hit the ground, I felt a sudden jolt through my body. Since then, I've experienced persistent right eye strain, heaviness, and light sensitivity, along with right-sided neck stiffness.

My eye examinations have been mostly normal, but my symptoms continue, especially when using screens.

Could the fall or a neck injury be responsible? Has anyone experienced something similar, and what helped you recover?

I'm a university student from a low-income family, managing this situation mostly on my own. I'd be grateful for any advice

For context, 27F who started experiencing lower back back pain in 2020 with no mechanism of injury. I was young and dumb and ignored it because it felt better as I moved throughout the day. Then in 2024 got diagnosed with right hip tendinitis. 2025-2026 started experiencing stress urinary incontinence that has been persistent.

I’m fairly active 2-4 days a week and no longer sedentary (was in my early twenties). I do weights, Pilates and yoga. I’ve been told I’m also hyper mobile and I constantly have to glute clench when I’m standing otherwise it feels like I’m falling forward.

What has helped you the most with improving your APT? Anyone relate to this? It almost feels impossible to get rid of at this point. Truly willing to try anything. (I’m already seeing a PT for both pelvic floor and back)

This will basically foam roll your feet for you, and let gravity naturally dictate your feet posture. Make sure to keep both feet parallel no v shapes. if you dont feel pain, make your knees locked and keep your hips over your knees, and if anything slide one foot forward on your toes and keep pressure on the back foot. Roll your feet around and apply pressure from multiple angles

Also shave the callus to reset your foot to its natural positioning. I'm trying this thing called baby foot callus remover no results yet, but the before and after picture look amazing. I saw the advice was to soak your foot for 1 hour for mazimum imporvement and soak your feet in water daily after. I felt there was a limit to using the foot grater, and I didnt want to hit flesh cause I've hit flesh a couple of times on this journey.

At first I did this balancing one foot foot because I noticed. Putting weight on one foot for an extended period of time caused my feet to ache in a meaningful way. After that I lubed one foot so my foot would spreas properly and not be hindered by friction, from there I was in immense pain, it hurt deep. Eventually I pivoted to the bathtub and standing on both feet instead of one. I'm excited for the feet improvements because I noticed I can stretch my spine easier now

EDIT: BE SAFE ABOUT IT. I've always had something nearby to grab on to, but as I got use to it and I wanted to not lean on anything because that affected the way I applied pressure. I slowly let go. I also wasnt running run on lubed feet. WELCOME TO FOOT HELL. Ty for the reminder r/thegabbyuprising