www.themuscledoc.com How to Fix H.I.R.D (Hip Internal Rotation Deficiency) This is a common plague that is suffered by a lot of athletes, Here are a few quick assessments, and some implementations to try!
Пікірлер: 235
@fitznesstraining22455 жыл бұрын
I love that, "No one cares that you PR'd your prone internal rotation banded cueing exercise"
@nickbrackett76614 жыл бұрын
FITZNESSTRAINING I solely judge a man based on his ability to probe internally rotation banded cue
@cellardoor89435 жыл бұрын
my lack of internal hip rotation mobility is mind-blowing.
@BulletproofGOAT4 жыл бұрын
My lower back is killing me because of it.
@estetty4 жыл бұрын
@TheWhoDatWhoady How much is your hip IR degree? Mine is only 10-15
@reptilesgamers003 жыл бұрын
Same. Never knew it was this bad.
@roninhubbard90593 жыл бұрын
Whole reason I’m here
@no1takethisname3 жыл бұрын
Anybody here have made some progress?
@liamgecsey77153 жыл бұрын
This video just saved me from getting 2 hip mri’s. Thank you so much. I have been dealing with hip pain for the last 3 years and most of the pain went away instantly ❤️
@biggelaffs76307 жыл бұрын
I've been watching a few of your videos. Thanks for not talking to people like they're imbeciles. I learn more watching your videos on the same subjects than most of the others. Thanks for the 1 min videos too. I love a fast learn.
@Themuscledoc7 жыл бұрын
BIGGE LAFFS THANK YOU! lol I get a lotta shit from people saying I use to Big of words, lol appreciate the kind words
@brandonbakhtiar74515 жыл бұрын
Second this comment. Perfect blend of assuming we’re not imbeciles yet quickly and efficiently giving us helpful info. I’m a trainer and have been struggling with the exact symptoms you described in the 1st half. My right hip is so seriously bad that I have difficulty putting on my right sock. I can’t get my right knee to my chest and have that pain pinch you described to a severe degree. I have been trying all kinds of stretches and exercises but your opening description of the issue was so close to what I’ve been experiencing that I am very eager to try your recommendations. Definitely subscribed. Thank you
@turboleggy3 жыл бұрын
@@Themuscledoc theres a difference being superfluous and using the appropriate technical word to describe things. Def on point 👌.
@deliap.84565 жыл бұрын
Thank you for nailing it. This is just what I needed to learn. I'll be implementing these stretches into my routine. Suddenly almost 2 weeks ago this outter hip discomfort started which is hindering my ability to squat. Thank you again
@fredjornson90515 жыл бұрын
I can’t thank you enough! I haven’t been able to squat for months due to my extreme tightness and no one has offered this great of advice
@ferioss5 жыл бұрын
finally someone tackling this head on with real solutions and no bullshit. thank you sir great work.
@IvanDjuric3004 жыл бұрын
Found this very helpful! Appreciate it man.
@brendansaltvick58246 жыл бұрын
This is one of the best videos i've watched on internal rotation of the hips! Thank you, bro!
@falanfilan62834 жыл бұрын
Finally, "doable" exercises to improve internal rotation of the hip. Anchored hip flexor stretching is amazing! 👍 Thanks for sharing.
@mrthegreenapple2 жыл бұрын
These stretches are gold, noticed an immediate difference in my squat! Thank you Dr Jordan.
@burger6067 жыл бұрын
Just found your channel through Brendan Tietz. I must say very impressed with the informational content and value. I've already learnt a lot! Keep up the good work!!!!!
@norsered2502 Жыл бұрын
OMG. The test… I have no movement! Zero internal rotation. This explains so much.
@loyckfiona Жыл бұрын
1st time watching yr video….followed yr last 2 stretches on right hip…felt immediate relieve….THANK YOU.
@dasj056 жыл бұрын
I developed that pinchin pail that you descriped and I couldnt figure out why. This video hit the nail on the head. No stretch targeted the pain like this rutine. Instant relief. Thanks man!
@squwip6 жыл бұрын
Super informative. Thanks for the in-depth, science-based information.
@TheRealTAKO4 жыл бұрын
Best video I’ve found for internal hip rotation
@gregorysweeting2512 Жыл бұрын
Well done,most clear and simple explanation on this subject so far.👍👍💯
@sepuku95 жыл бұрын
great video! This is the first time i see what normal internal rotation looks like when seated.The first time i actually see what I should aim for..your left hip is just awesome..
@davidleemoveforlife63326 жыл бұрын
The smartest video I've seen on the subject.
@mikeyoung37627 жыл бұрын
Awesome video, really appreciate it!
@raefituk9186 жыл бұрын
Excellent video!! this video is what I needed as I have a huge struggle with my internal rotation- haven't been able to squat but I have been doing the banded stretches with the kettlebell to help internal rotation and trying to smash down the tissues in the groin area and top of the quad! I feel that this is helping along with getting my pelvis reset but seeing how that goes for the moment. Looking forward to trying a few of these things though ☺️👍.
@dwightciampoli5 жыл бұрын
Best video I’ve seen on subject.
@ShranalCuzzz4 жыл бұрын
This was an awesome video! Very valuable and educational content!
@MatthewPlayz9996 жыл бұрын
This is exactly my issue with internal rotation of my right hip! Clear, diagnostic, concise and practical. Subscribed! Thank you
@Themuscledoc6 жыл бұрын
Greatly Appreciate the feedback! the next video will be helpful with this issue! If you ever have questions feel free to reach out!
@camerongray77673 жыл бұрын
I believe my knee pain is coming from this, which I didn’t even realise I had, until I tried to internally rotate my knee and my leg literally didn’t move.
@camerongray77672 жыл бұрын
@YEET my knees are 100% recovered. Improving my internal rotation was the best thing I ever did in the gym.
@camerongray77672 жыл бұрын
@YEET I tried a bunch of different stuff, and honestly they all pretty much do the same thing, but I would have done mostly the ones in this video yeah. It only took a couple weeks and it was fixed
@robk93302 жыл бұрын
@YEET I also have knee pain and clicking knees for 9 years. I also have very bad hip internal rotation on my hips. Is this similar to what you have?
@mskjj__jj__jj2 ай бұрын
@@camerongray7767wow. Does this improve your pancake. Or deep squat
@IpsissimusPrime Жыл бұрын
😮 Dude, you’re an amazing teacher! …the best explanation of the hip internal rotators with diagnostic and therapeutic measures I’ve EVER heard. Thanks so much! Addendum: subscribed!
@vilnisrusins75516 жыл бұрын
Amazing video. Best I've seen on the subject. It will change my life, i know it. Thank You so much.
@larsweber49075 жыл бұрын
I've been reading a lot on this topic and watched loads of videos but big props to you man. You really nailed it. For anyone having these issues this is the guy to go to! My hips have been stiff for several years from sitting in office work, being unable to properly squat. Run similar routine that you advice on in this video and already after 10 days I'm seeing difference in my squat pattern and range of motion. Best part, I feel stronger and painfree!
@Themuscledoc5 жыл бұрын
Awesome man! Ive you ever have any questions let me know!
@NAKMUAYACADEMY3 жыл бұрын
Great video !!!!!! Please keep those coming very very helpful
@OneNationUnderPunkWM4 жыл бұрын
This is next level information, thank you so much!
@paulfrancis49897 жыл бұрын
I tried the test. My internal rotation is woeful for both legs. After I stood up from the 'bookcase' stretch, my hips felt good. Seems like I need this. Thanks.
@AthleticPreparation4 жыл бұрын
great stuff - loved the pelvis reset before the dirlls
@mchammerwp7 жыл бұрын
this video is pure gold for me, I've had pinching up in the crease of my hip when squatting and deadlifting and no amount of stretching or lacrosse ball mashing seems to keep it at bay. when I did the seated IR test the pinch was so bad on both sides that I couldn't sit anywhere near upright. Going to add the correctives into my routine from now on, looking forward to it! thankyou for this video
@Sirhud4 жыл бұрын
Thank you need to do this as I’ve ignored it for years. Has compounded with long sitting hours and now have lower back pain which is not an injury there, but fascia strain because of the Glute Med being weak as well as I have zero internal rotation at the hips. Left one is actually negative. Gonna try this, well explained thank you.
@Zayaxa Жыл бұрын
I've been trying to get to the bottom of the pinching way up at the crease of my leg for over a year now, and I think you might have finally given me the answer! I will try some of the exercises and keep my fingers crossed.
@cerchian41603 жыл бұрын
thank you for the detail and comprehensiveness
@berndchan62082 жыл бұрын
the 90-90 test is my exact problem. ever since. hope I can fix it with your vid. thanks for sharing!
@xC4Rbonx4 жыл бұрын
Just came across this...immediately felt better. Going to continue this for a while
@syahrules3 жыл бұрын
your internal hip rotation mobility is amazing for someone your size!
@ericzondo35 жыл бұрын
Great stuff you’ve saved me a lot of pain
@riccarrasquilla3792 ай бұрын
thanks for the tips and stretches
@mohamedsmansour5 жыл бұрын
Proned-internal-rotation-banded pulls are the only exercise I ever max out.
@xunap4 ай бұрын
hey, I know this is very old but did you manage to fix yours using this exercise? thanks!
@AshRaj2994 жыл бұрын
Perfect explanation. Thank you!
@trev19763 жыл бұрын
I've definitely got this on my left hip. Had pain for years but slowly starting to work out what's going on. Thanks
@siyamibrahim79862 жыл бұрын
I couldn't for the life of me figure out an exercise that would remove the tightness and overuse pain in my knee / hip. But my chiropractor said my hip flexors were weak and I had external rotation. The exercise where you pin your leg to the wall and rotate is amazing. The tightness went away almost immediately. Thank you so much!
@LauraVierre_LV2 жыл бұрын
Last exercise is the one! Ty for sharing
@rachelmoran50724 жыл бұрын
Hey, thank you for this. Just got instant relief from *years* of deep tightness at the base of the spine and SI joints that I was trying to fix with . . . External rotation stretches. 🤦🏻♀️ gonna keep working on this now! ❣️
@TheGoodfella20122 жыл бұрын
I've been having SI joint issues recently and looks like internal hip rotation was the issue. While hip-hinging (deadlifts, kettlebell swings etc.) the femur is meant to internally rotate (i think) and this was not happening with me on the right hip which caused the issue
@johncurry48162 жыл бұрын
This was a great video! Thanks a lot!
@serator244 жыл бұрын
You are the best!Subscribed!
@camerongray77673 жыл бұрын
I can’t thank you enough, now I know how to fix this massive problem
@gamechanger_kr5 жыл бұрын
This is super helpful. Thank you
@Moon_Beach5 жыл бұрын
I’ve been experiencing inner hip rotation pain for almost 6 months now randomly. It hurts to sit crisscross applesauce which had completely stopped my yoga practice from happening. Just tried these exercises and am feeling less pain already. Thank you. I will keep trying these.
@buttercup17654 жыл бұрын
Clear, concise... Thank you!!
@adam7027023 жыл бұрын
Great video mate. Thanks.
@dannylifts4414 Жыл бұрын
WOAH. All this time I just thought my back was screwed. I have great external rotation so I assumed I had good hips. This has been eye opening for me . Thanks
@jd82263 жыл бұрын
I’ve seen two physios in the past three years due to issues regarding my internal hip rotation. Neither of them showed me a stretch anywhere near as effective as the bookcase stretch
@christinamurphy32766 жыл бұрын
Just come over from Omars video, awesome channel and content!
@Themuscledoc6 жыл бұрын
Christina Murphy thanks so much !!
@johngiles69306 жыл бұрын
Great video, thanks!
@hamidman6974 Жыл бұрын
This was a very good video. I definitely lack internal rotation and my external rotators are super tight, especially on the left side.
@brxck10044 жыл бұрын
Thanks you so much my knee has felt so locked up do to patella problems these stretch all helped my knee instantly
@TheSkaterNJ2 жыл бұрын
Really helpful, thanks!
@joshuaitalo11343 жыл бұрын
Your a genius 3 years and that pigeon stretch unlocked my lower back and psoas it was a weird feeling they were so tightly woven to compensate weight which is why I guess my leg internally rotated
@briandoyle49396 жыл бұрын
Thanks for the video. I came to play ball overseas and have torn my groin twice in three months. Come to find out my right hip internal rotation is pretty much none. I'll definitely be using these tips to help me get back to 100%
@bigsavage70143 жыл бұрын
I like this guy's video. He is a true gym bro. Rock on dude.
@LievenAStrat7 жыл бұрын
Just stumbled upon your channel. Quality content man! I look forward to future videos. Question: could a deficient internal rotation of the hip contribute to tightness in the hip/groin area when sumo deadlifting?
@camerongray77673 жыл бұрын
Omg I have all the symptoms, I finally discovered my problem, Thankyou
@alexc97772 жыл бұрын
thank you for making this video
@rogue5848 Жыл бұрын
Great vid. Thank you 👍
@jameshymerstherapy41123 жыл бұрын
A great video thanks for posting
@jaketillywilliams118 Жыл бұрын
I can definitely see the lack of internal rotation in my hips at the bottom of a squat. It looks like I’m leaning to one side! Low back always has discomfort as well. Something I need to definitely put more effort into resolving. Thanks Jordan!
@MindBodySports16 жыл бұрын
This is Boss bro!!
@wonka81094 жыл бұрын
Great video!! I found you via another youtube channel I follow that you were often on. subscribed!! Sorry for the long post. My left leg is shorter than my right by 11mm I found out a few weeks ago after visited a spine doctor. Now I use heel lifts. Over the last 10 years have developed chronic pain in the left hip, lower back, and my right knee. They say having a shorter left like has caused my spine curve to compensate. When they gave me the lifts to place in my left shoe pretty within a few days my back pain was almost non-existent except after working out. My right knee felt unstable when I started using the lift but that feeling when away and so did the pain. My hip pain, however, is still a major problem. They said that whenever I move my left hip my sacrum moves with it which gives me limited mobility. Oddly enough my hip only hurts when I sit, or sleep, but not too much when I'm walking. I often stand up even when there are seats available to stop the throbbing pain. I actually relocated from a cold-weather climate as my hip would often lock up winter causing me to fall and have to hope or use a crutch. Any advice? Thanks in advance!
@jukip1485 Жыл бұрын
Do extra ankle stretches on the leg with the heel lift.....particularly dropping it down....the rest I am still learning about......lots of compensatory stuff happens
@robertoparra99695 жыл бұрын
Wow. I tried this and i can feel it all the way up to my thoracic area.
@RoverViolinist3 жыл бұрын
Thanks man! God bless you!
@oregonborn97693 жыл бұрын
The left side of my inside hip has always pinched and popped when i stretched. Ive been working on these things and some other internal hip rotation workouts. Listen im a big dude trying to get into mma. Your workouts have really helped my IHR and smoothed out my kicks abunch!
@johnnytsevdos94553 жыл бұрын
helpful, too the point vid. thanks a lot. 👍🏼
@johngrima80313 жыл бұрын
great video. learned allot.ty
@eLWrAy753 жыл бұрын
Subbed!!! Great information
@chrisheraldo39432 жыл бұрын
Thanks! I'm a triathlete and my running gait suffered after surgery and after years of not knowing what it was, I found out it was HIRD on my left leg. Thanks!
@muaythai69947 жыл бұрын
Great Video! I'm working on my internal rotation since 6 months and only made very little progress, I hope this helps:)
@skarlettbloom53312 жыл бұрын
Thank you SO much.
@cryptodondada5 жыл бұрын
This video just changed my life! I think this should fix my patellofemoral pain syndrome
@lostalbums54444 жыл бұрын
Hey, how are your knees after those months ?
@Infojunkie-lj1up Жыл бұрын
I'm so glad I found this video. I have tried acupuncture, physical therapy, massage, pain medication and it doesn't seem like anything actually is getting to the root of the problem. I do have hip issues but I also have lower back issues that I wonder if could be the cause of this so I'm going to start doing
@timjenkinson263 жыл бұрын
Thank you this is very helpful I have zero internal hip rotation but lots of external rotation and if I squeeze my legs together they shake a lot hopefully this will help
@cwiehle06 жыл бұрын
Subscribed. Thank you!
@andrewfreeman14942 жыл бұрын
Great video. Wish I knew this 10 years ago, my HIRD got so bad that I couldn't sit at all really, ended up with CNS fatigue and tension problems from trying to balance all day essentially sitting on my tailbone instead of hips. It was completely debilitating and no doctor could figure out what was wrong with me, I became unemployed for over 2 years. Then one day I released my periformis with a foam roller and did some stretches like the ones in this video and just like that I got my life back.
@andarangeldesigns2 жыл бұрын
What For real?
@jimevans8606 жыл бұрын
I have patella tracking issues due to severe osteoarthritis of the PFJ. Poor internal hip rotation is a strong contributor to the issue, and I've been trying to find an effective stretch. You explained it very well. thank you.
@lostalbums54444 жыл бұрын
I got the exact same problem, did you see progress with your knee pain, practicing these exercises ?
@PPGC1998 Жыл бұрын
@@lostalbums5444 i suffer from PFJ pain and i even got a surgery done 3 months ago (arthroscopy + heat sealing of patellas cartilage). After recovery, deep flexion was still an issue till i discovered i was holding a relative external rotation of the hip (caused by my lacking hip internal rotation) on every exercise and many tasks during the day. Tried consciously correcting the knee path to a more "medial" position and pain got much better. After couple weeks of internal rotation exercises i found myself better than before the acute pain that made me desperately get into surgery arrived. I wish i watched this video much before. Hope u got better even though its already been 3 years.
@levenzonderleven Жыл бұрын
This video really helped me out a couple of years ago. Unfortunately I seem to suffer from very painful external rotation right now. Same pinching pain as before with the internal rotation. Did you also make a hip external rotation video because I can't seem to find it.
@waynemarshall86416 жыл бұрын
@The Muscle Doc. I must agree with some other posts here, your information is direct, easy to follow. I have done some of the recommended figure four positions to asses myself on the interior rotation I believe, and they have had a positive relief effect after two rounds with a Sciatica on my right side. I can sense my standing position is more erect and less painful. Bless you
@Themuscledoc6 жыл бұрын
Awesome to here man! Glad its helping, if you ever have any topics you want covered let me know!
@rodneypantaleon47103 жыл бұрын
Squats feeling soo much better. My chiro told me I lacked activation of my external rotators which is correct but he never gave me something that works to help gain the mobility to enable better glute activation.
@chriszaferatos27356 жыл бұрын
Awesome videos! I struggle great with my internal rotation. Are these stretches/activation drills something that you would do as a warmup to squat or just as an everyday mobility drill.
@Taskerofpuppets3 жыл бұрын
I’m gonna try this out and hope it aids in correcting my tight hips. Thanks for the consult. \MM/
@srinitaaigaura4 жыл бұрын
Exactly seems to be my issue as well. When I'm squatting I feel something squeezing and bunching up in my right hip, but my left is loose and free. It's been there since I keep driving my car frequently in stop go traffic. Plus my right leg always leans further outward than my left. Will try this as soon as I get home.
@mohammedabrarahmed32996 жыл бұрын
Awesome. Thanks very much. Hope I can build body like you😁
@alex84804 жыл бұрын
Bro what are you talking about? I am going for the world record for prone hip IR band exercises! Great video
@beatrixleung72207 жыл бұрын
Oh man I just found your channel from MindPump and I legit have all your videos open on like 20 tabs. I tried the squeezing thing and heard felt the pop just as you said it HAHA. I wish I wasn't on the other side of the world in Aus or I'd be booking an appointment right now :')
@Themuscledoc7 жыл бұрын
Beatrix Leung ahaha thanks man! Where abouts in Aus?! My wife Is Australian and my sister lives in Brisbane !
@beatrixleung72207 жыл бұрын
In Sydney! Oh no way, if you're ever in Australia visiting your sister please please let me know, I'll fly up to Brisbane (and make you work during your holiday) HAHA. Been to so many physios and chiros and I think I've gotten more in this past half hour and I'm still only halfway through.
@Themuscledoc7 жыл бұрын
Beatrix Leung wife's from Narooma , So we usually fly into Sydney! I'll for sure let you know !
@hameedullahjasat25603 жыл бұрын
Great video, i do think you should do sprints as you seemed out of breath
@follyfolly54452 жыл бұрын
Thank you. Thank you. Thank you.❤️❤️❤️❤️
@endurametrics70136 жыл бұрын
Nice vid. First glance he seems like a bit of a dumb jock, but he's actually very knowledgeable and articulates ideas well. Smart dude. Subscribed. I wonder....how do you address the external rotators that are overactive? I fit people on bikes. Common issue I see is restricted range of motion of the hips during frontal plane tests, which causes lateral tracking of the knee during the top of the pedal stroke. I don't know that there is an easy fix, but I am curious what could be done to improve that. thanks for the vid....good job.