Neglected hip internal rotators can be easily remedied instead of damaging your knees. These three hip internal rotation exercises will get those hip muscles activated and strong to combat our modern lifestyle.
If your hips aren’t rotating properly, your knees are the backup. They’ll absorb all of the force your hips should have, which builds more wear and tear since your knees are hinge joints, not ball and socket joints. In short, poor internal rotation turns into knee pain.
A couple of cues for the exercises:
First, you should feel these exercises in the muscles on the front and upper sides of your hips. Those are the muscles you’re trying to work. If you aren’t feeling anything there, check your form against the video.
Second, if you feel cramping, that’s normal. It happens because your muscles are in the shortened range of motion and don’t yet know what to do about it. Breathe into the muscle and slowly do the exercises. Your muscles are relearning what they’re supposed to do in that range, and the cramping should stop after a couple of sessions.
Keep it up!
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IN THIS VIDEO
00:00 - Intro
00:50 - Causes
01:40 - Anatomy details
03:20 - The method & study
THE EXERCISES
04:40 - Hip Axial Rotations: 3 positions
07:03 - 90/90 Liftoffs: 90° of flexion
10:05 - Cable Hip Internal Rotation
12:50 - Next steps
RESOURCES AND LINKS MENTIONED
Kinesiology of the Hip: A Focus on Muscular Actions: pubmed.ncbi.nlm.nih.gov/20118...
3 Must-Do Exercises for Greater Hip Internal Rotation: • 3 MUST-DO Exercises fo...
Supine Hip Internal Rotation Level 1 End Range Expansion: • Supine Hip IR Level I ...
Knee Pain Solution: www.precisionmovement.coach/k... - our improved course based on peer-reviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
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