Neglecting tibial rotation can start with worse performance but then progress into meniscus and ACL pain, tears, and degeneration.
Ligaments are similar to muscles and tendons in that they need some stress to maintain their strength and pliability. Without good tibial rotation, the meniscus can't properly absorb the force transferring up every time you put a foot on the ground. The ACL can't handle the stress either because it's getting weak. The good news is the exercises in this video will help get the tissues pliable and strong.
These exercises will train a range of motion movement patterns using both the quads and the hamstrings. You'll also be practicing everyday closed-chain movements that you'll use in regular life and sports, just at a much-reduced pace.
IMPORTANT: Skip exercise 4 if you have any meniscus pain right now. Even if you don't, don't push these exercises particularly (or any of them) into a painful range.
You won't need any special equipment. This routine can be done at home or anywhere that you have a chair to sit in.
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IN THIS VIDEO
00:00 - Intro
01:30 - Study 1
03:28 - Study 2
05:16 - Tib-Fib Mobilization
07:12 - Seated Tibial Rotationn
09:15 - Supine Tibial Rotationn
11:11 - 1-leg Tibial Rotation Squat
14:05 - Routine summary
14:45 - Next steps
RESOURCES AND LINKS MENTIONED
Study 1 - "Assessment of tibial rotation and meniscal movement using kinematic magnetic resonance imaging" pubmed.ncbi.nlm.nih.gov/25142...
Study 2 - "Revisiting the Role of Knee External Rotation in Non-Contact ACL Mechanism of Injury
" www.mdpi.com/2076-3417/13/6/3802
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