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Why do we need hip internal rotation? 🀨
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During all ambulation (walking, running, jumping etc), the foot pronates slightly as weight is transferred over it, allowing the ankle to roll forward (dorsiflex)πŸ‘ŸπŸ‘žπŸ‘Ÿ
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This causes the tibia and fibula (lower leg) to rotate slightly in, which in turn causes the femur to rotate medially within the hip socket πŸ”„
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If the hip lacks inward rotation, the knee is caught between the foot – which wants to turn the ankle and lower leg inward – and the hip which is not able to let the femur rotate in. The result of these opposing forces is stress at the knee joint, leading to pain and dysfunction😱
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The following is a mobility exercise focused on hip flexion as well as internal rotation (’shinbox’ mobility):
πŸ”ΉTRX squat: Begin standing with elbows near sides, collarbone open and spine neutral. Connect feet down and into floor, arch lifted. πŸ”ΉHinge slightly forward at hip and shift weight back as knees bend into a squat; allow thigh bones to drive back and deep into hip socket as arms extend forward.
πŸ”ΉRotate legs outwards slightly; hinge hips slightly as knees once again bend into a deep squat;
πŸ”ΉMaintain position as thigh rotates inwards; keep hips as still as possible. Alternate right and left.
πŸ‘‰Here you may observe discrepancy between the sides of the body.
‼️OBS! These posts are not meant to be diagnostic in nature; Please consult a certified physio if you are experiencing pain or discomfort.


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