Your Poor Hip Internal Rotation is WRECKING Your Knees
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- čas přidán 22. 05. 2024
- 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!
If your hips and knees felt better after these exercises, tap the like, subscribe, and notify buttons to keep up to date with new near-weekly videos on how to keep moving freely and without pain!
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
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Sport
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
So it’s been 12 days and I can honestly say this has helped me in so many ways. The morning tightness in my lower back has reduced dramatically. The exercise I find the most helpful is the knee against the wall and go until the muscle fails. (Yea I like pain lol) but yes if you’re having issues with this area give it a go, go hard. All the best
Nice work!
Happy it worked for you
@@hikki6478 Us too :)
Did you do the exercises every day? And was it all of them or just the wall exercises?
OH, I totally missed that these exercises can be good for pain in the lower back as well. (Don't really know why I watched it in the first place, since - thank God - I do not suffer from knee-pain...but perhaps it's because a, or actually two friends of mine do..?).
Anyway - I do suffer from lower back pain though...and I've recently 'discovered' that I 'suffer' from weak "outer-hip" muscle(s?) (and, on the other side - perhaps too strong "inner hip" muscles...Which I figure can't be good, at least if you can 'judge' from how it usually is with other 'muscle-pairs' - such as your core-muscles in particular, for ex.).
Anyway, I've tried and also have strengthened my core-muscles (abs and lower back) - but still, can't seem to totally get rid of the occasional lower back pains.
So - I'll try the exercise "knee against the wall": too hopefully and once and for all get rid of my occasional lower back pain.
So, thank you for the tip @martingray - and thank you very much for the video "Precision Movement" (I have a feeling that it will work, especially since strengthening my 'core-muscles' haven't really helped, and also since I now know that my outer-hip-muscles are weak - at least comparably to the other muscles.
Thanks again, and greetings from Sweden!
That first exercise helped my HIP PAIN tremendously. I do it daily now and stopped doing the “soft tissue work” recommended by my PT and my hips are pretty much fixed, I’m squatting again and feeling stronger and more stable in split squats and lunges. 🙏
Nice work!
We really appreciate you taking the time to try the exercises and to let us know abou it.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This is the most sensible PT channel I've found to date, and somehow you have videos on all my particular ailments. Keep it up!
Wow!
Thanks for letting us know that :)
- Coach Joshua, Team PM
Words cannot explain how invaluable your videos are to me. You are teaching me that yes the pain is manageable, yes we can exercise control over and manage the pain. Thank you so much, from the bottom of my heart, thank you.
My right knee has been clicking every time I go up the steps for several months. The other day I was doing a hike and took a spill and that right knee and hip made a strong internal rotation. I was fine shook it off kept going on the hike. When I got home and I went up the stairs, I noticed the clicking was gone. After extensive googling, I found this CZcams video and the 9090 lift off Simulated my fall. Now whenever that clicking kicks in again, I jump right into the 9090 lift off and instantly it stops clicking. I am so grateful for this information.
That is a cool discovery :)
Thanks for trying out our exercises!
- Coach Joshua, Team PM
When I was a preteen, I went to physical therapy because I have knee valgus. My knees almost completely straightened out after going there for a while! It was incredible but I didn’t keep up with my exercises because I was a kid and didn’t realize the importance. So as an adult my knees are wacked out again and they hurt sometimes and my hips hurt sometimes and I know I need to actually do something about it so this video is extremely helpful! I want to have my full range of motion in my hips. I’m 23. I shouldn’t have to live like this
You definitely do not need to live like this. You did it before and you can do it again.
This program can help:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Update?
Great video, this is exactly what I’m needing. Life long tennis player & golfer with chronic knee issues. Ty I’ll keep you posted.
:)
Thank you sir, time to start doing these and keep those who experience the same pain, updated
:)
Eric, thank you so much for all your fantastic work! Your explanations and exercises are helping me with all my pain issues.
Happy to help!
Thank you for addressing this oft neglected piece of a puzzle for those who have had knee surgery and have used external rotation to avoid pain.
You are welcome!
Yes, I second the gratitude @Precision Mont
@@copydiva58 Thanks :)
Thanks. Doing the Hip Mobility Course and it is great. Much appreciated. 🙏
You're so welcome and thanks for trying out the course.
Make sure to keep us posted on your progress :)
- Coach Joshua, Team PM
Thanks Eric for clear and concise treatment for hip rotation. I recently experienced pain in my right knee and hip during running. Doing these exercises I noticed there is a lot of tightness in my left hip rotation. Looking forward to pain free runs again. Thanks heaps
It is our pleasure to help you out.
Also, check these out:
czcams.com/video/W2Iiyrav00I/video.html
There is a ton of awesome running-specific content in the ROM Coach app. Mobility, preparation, and recovery routines included. Get it here:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Thank you so much for sharing this. ❤
It is our pleasure :)
You are simply the BEST! Thanks for all your work.
:)
I love how you explain what muscles you're using and where you should be feeling it. I have hip and shoulder/upper back imbalances and in my experience just being told, do this exercise isn't always good enough because when compensating you might be still using the wrong muscles for the job. Always important to know what your doing and why and I feel you do an excellent job of explaining these. Thank you for what you do, it is greatly appreciated.
Thanks again for your wonderful comments.
It's people like you who drive our efforts. I assure you that we will keep doing what we are doing :)
- Coach Joshua, Team PM
You did a great job of explaining how I've felt doing exercises in the past. Without a coach I feel like im still using the wrong muscles to force the movement rather than use the weak muscles I'm meant to be using.
Thank you for making this video 🙏🏽
You are welcome!
Man your the best keep teaching us all this we need more people like you. Have a blessed Friday man
Thanks, you too!
An outstanding video! This is just what I needed at the right time
Happy to help!
This is EXACTLY WHAT was happening to me! The pain was waking me up at night! These exercises are amazing felt the relief! Thank you so much!
So happy to read that :)
You're so welcome!
Excellent! You are the best! Thanks! Coach. 🌷
Thanks :)
I learned more than I've ever known about hip rotation in this one video. Thank you!
Happy to help :)
I’ll try First thing in the morning
Go for it :)
@@ish9211 I replied below
I tried this while watching the video and got immediate back pain relief !!
Having problems in the right glutes while running, thanks to you found the muscle in pain with the knee in the wall exercise. Thank you! will do this and see your other videos
Thanks for trying it out and make sure to let us know how it goes :)
- Coach Joshua, Team PM
I have been having the hip, leg, knee problem from sitting too much. I knew the hip/leg joint area was super tight. And I also had inner leg section that gets sore. I think you nailed the cause of my problem. I will try these exercises!
Let us know how it goes :)
Great exercises, particularly knee against the wall internal to external rotation. Like a tonic for my hips .
Thanks for trying it out :)
WHAT IS SUGGESTED LESSONS FOR BEGINNERS OF 50 YEARS OLD MAN WHO IS PLAYING SOCCER AND SUFFERRING FOR KNEE CAP UNDERNEATH PAIN AFTER ACTQTIVE
@@wujeson3921 Thanks for writing to us! We are here to help. Knee cap pain sucks and this video can help:
czcams.com/video/bNlNqFgisXQ/video.html
- Coach Joshua, Team PM
Thank you a lot. So grateful!
Glad it was helpful!
LOVE it! Not many highly advertised close chain exercises for internal rotation! Thank you🤘
Many thanks for that.
We really appreciate you watching and commenting :)
- Coach Joshua, Team PM
Thanks so much. This is definitely something I need to work on.
You are so welcome!
Excellent exercises. I don’t currently have knee issues but I’ve known of a definite asymmetry between left and right when it comes to internal/external rotation and I am so happy to have these ingenious, mindful movements with which to work. Thank you. Generous of you to offer them here.
Happy to help!
Does these helped or some other workouts....as i have the same problem so i wanna know
You are a just the most great coach. Thanks for all the research n caring way.
I appreciate that!
Most deserved
Anytime I suspect something for a chronic injury through my own movement research, I discover that you’ve already made a video that goes into depth on why that is and how to fix it. You are always ahead of the curve in your PT content - appreciate everything. Wish you had an office in NYC!
Great minds think alike :)
Fantastic instruction and demonstration of the third exercise in the video. Facilitating movement by pivoting off the heal and rotating the leg as warm up before performing the exercise primes the body for the movement pattern well.
Glad it was helpful!
100% spot on and love the scientific data. I was having some issue on my left knee and noticed it lacked the same internal rotation as my right leg. Another symptom was my right leg's adductor/groin started to feel pain after playing soccer. After doing some mobility (what you called 90degree liftoff) both problems seem to resolve. It's interesting how just getting the joint to move into full range can fix downstream and opposite side issues.
Thanks for trying it out :)
Thank you for referencing that paper. It's really cool to see the physics of the body. I also really love these exercises.
Glad that you like it :)
Thank you - very well explained and well spoken. Appreciate the video
Thanks for watching :)
Always excellent info!! 🔥🔥
Glad you think so!
This is great. As an athlete I can say that these exercises are golden for us and anybody experiencing lack of mobility or knee/ankle/hip pain.
Most of these are even taught by strength coaches for profesional teams. You don’t need to reinvent the wheel (sketchy TikTok/CZcams exercises) thank you for this video.
Much, much, sooooooo much appreciated.
This is 100% why we do this stuff.
Your comment validates our efforts :)
- Coach Joshua, Team PM
Just tried 1 set in my weak side and man does it work it like no other experience I’ve tried doing. I’ll give you another update in a week or 2. Thank you again so much 😊
You are welcome and thanks for trying it out :)
We're waiting on this 2 week update. 2 more days!
@@The_Bri_Cli thanks for your patience :)
I have knee pain and I will certainly try this excersise.
@@juliejohnson8284 Let us know how it goes ;)
You just helped me detect the reason for my knee pain of the last three years! After surgery and countless physical therapists thank you so much man I’m about to get to work
So happy to help!
Your thumbnail caught my attention. That’s the exact pain point on my hip when I do 90-90. I did the first exercise and it fired my TLF and hip flexor. Huge difference between my left weak and right strong hip. After one round, it made a huge difference when I did 90-90 again. No more tightness. Thank you!
Same that’s why I clicked! I cannot even get into 9090, not even slightly. Feels like a bone where the thumbnail shows is literally blocking me from internally rotating.
Amazing!
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
An aspect of motion I did not know of, and now understand. Thank you!
So happy that you found us and that you appreciate the material.
Let us know if you have any more questions :)
Thank you so much for making this video 👍
You are welcome!
I have hypermobility and this has helped immensely ! Thank you for sharing.
Great to hear!
You are so welcome. We really appreciate you trying it out and commenting.
Check this out next:
czcams.com/users/liveBRHQMM9UZZs?si=3K0p1qKqcVqb1yCk
Let us know if you ever need more support :)
- Coach Joshua, Team PM
This video helped me a lot more than any other video i watched so far thanks
Glad to hear it!
Thank you, Coach E
I'm gonna try these because you helped my shoulder twice! 👏👏
Perfect!
Thanks for putting this out for free, you are doing a Gods work. God bless you ❤️💪
:)
Looking forward to these 3 exercises. Last evening went on a 5k fast paced walk and noticed by the end of walk a pull along right outer thigh to back of calf. All kinds of possibilities came to mind. Hope you can help.
Let us know how they go :)
That's what I needed. Thank you so much😊 Love from Poland!
So glad!
I can tell this is what I need to work on. I wrecked my right hamstring months ago and I'm actually having to learn how to walk normally again. The right leg exercise immediately strained my hamstring and the left leg exercise made my left hip all wonky. :) It will be a slow start for me but it is a very simple exercise to remember. Thank you!
You are welcome and let us know how it goes :)
These exercises are excellent.
Thanks for posting a video that clearly shows and explains what to do and why.
As a runner I need to balance out all the saggital plane movement with exercises that strengthen the smaller muscles that stabilize the hip and pelvis.
You are welcome!
Is it necessary for a runner to include the Cable Hip Internal Rotations? Thanks, Michael
Yo! I dont know how the algorithm knew that i needed this video, but this just changed my life! I always had trouble with my knees but my biggest problem was the pain i had while i was sitting. At work i was constantly moving aorund in my chair because i couldnt handle the uncomfortable feeling. I was never able to pin down the problem until just now...After the second excercise i had an ecstasy like feeling in my legs, hip and lower back. I feel like a ton of weight got lifted of my shoulders! Thank you so much! I will keep doing the excercises and keep you posted.
Yussssss!
That is so great to read.
For sure keep us posted on your progress :)
- Coach Joshua, Team PM
Going to start these this weekend! Thanks brother!
You are welcome and how are you now?
- Coach Joshua, Team PM
For someone with fibromyalgia these exercises are great. With so many stiff muscles causing snaps and pain and cramps it is really hard to figure out what muscle/s are the ones causing discomfort. Your videos are clear and easy to follow.
Thanks for sharing!
Very good video and excellent info. I'm going to try all three of these. Thanks a bunch, Steve
Have fun!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
Holy shit. I did these sets of exercises after my run today and I'm completely blown away by how I feel already, after only doing it ONCE. It felt like a massive clog had been cleared from my hips. Afterwards I couldn't stop rotating and swaying my hips because of how natural and easy it felt. I knew my hips were stiff, but I didn't know they were THIS stiff.
I've done yoga on-and-off over the last year, and usually the instructor will direct us to do a move that they "say" is supposed to be good for the hip muscles. But compared to THESE exercises? It did jack all.
I'm definitely going to keep this up. I don't have any knee issues with my running currently, but I certainly want to prevent that as much as possible! Thank you so much for this video!
That is so great to read!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
Good video. Good correction exercises and great summarization through the video
Glad that you liked it and thanks for following along :)
You are a God send Co Chief! You're my healer. I've got knee and I think itb tightness and I know partly because my sleeping weak hips since I'm always sitting. I feel it extremely when doing this exercise and with you teaching it I know It will improve and is correct!
Glad to help :)
One week in and it's helping me a lot.
Thank you
Glad to hear that!
Great video. Love the detailed approach!
:)
Love your channel. As an r.m.t. with 30 + years of practical experience, this is good review as well as teaches me different approaches. Techniques are explained well. You are an invaluable source. I love that you use a lot of p.n.f. Thankyou!
As an RMT with 30+ years of practical experience, I'd love to one day meet you and talk movement. Experience is so valuable.
Grateful I've been able to share something with you. Let's keep going!
excellent stuff, as always!
Glad that you think so :)
Great video, very well explained and excellent exercise choice. Very informative for a very common issue.
Thanks for that :)
Excellent! Thank you!
You are welcome!
Great video! Thanks 🙏
My pleasure!
This is what I need to do. Thank you!
Thanks for trying it out!
This is what I need ! Thank you !
So glad that you found it!
Great excercises! Thank you 😊
Glad you like them!
4:40 first exercise: hip axial rotation (2-4 sets 5-10 sec hold each of three knee in wall positions)
7:07 second exercise: 90 90 lift off (2 sets 3-6 reps 10-15 sec hold)
10:01 third exercise: cable hip internal rotation (need band) (2-3 sets -6 reps 5 sec hold)
Thanks for the summary!
We appreciate you stopping by but while it's great (and free!), it's still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Knee Pain Solution program at:
www.precisionmovement.coach/knee-pain-solution/
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Great video thanks! I need this for my knee as a goalie. It's a problem for me that's getting worsen I'm 37 and I really appreciate videos like these where he has an actual education.
Happy to help!
I like your hip mobility program Eric!
Thanks!
Excellent information, thanks.
Our pleasure!
You may not have intended this, but VERY helpful for us equestrians trying to keep our toes pointed forward in the saddle (forward toes come from properly rotated hips). Thanks!
Cool!
Thank You. Very useful.
Glad to hear that!
thank you
Wonderful. I was sore in the areas mentioned by you the next day but I hope that this can alleviate the sliding issue of my kneecap, which takes me from full functionality to ten per cent.
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
Can’t wait to try the 90/90 lifts and the hip internal rotation. Been having pain and tightness on right hip only. Been trying psoas stretch but still have tightness and pain.
Let us know how it goes :)
Thank you! So sensible! I'm 67, and I have exactly the effects of many years of not enough use of my hips. Very limited interior range of motion. I know I have weak and tight muscles around my hips. I can't get down into position for some of the exercises, such as the seated 90-90. Attempting to focus on the hip I feel over-use/pain in knees.
Hi!
Thanks for watching.
Try the floor exercises in your bed and let us know how it goes :)
- Coach Johsua, Team PM
OMG, I’ve been waiting for these exercises to fix my screwed up knees for decades!
Great timing!
Very strategic exercises for every sport!
So true!
Thank you for this wonderful message. And for all viewers "Wish you all my Dear Brothers and Sisters A Happy , Healthy, Successful, and a Infinitely Prosperous Life. May our future generations to come sing your story for illuminating this world with your love and light".
*standing ovation*
Wow 🤩 I couldn’t walk last night, and after doing these last night and twice throughout today, I went for a walk with my family tonight! Thank you!!!🙌🏻
Amazing!
Thanks from us and your fam :)
- Coach Joshua, Team PM
❤️ BIG THANK YOU
My pleasure :)
I've had a hip and knee issue for over a year. That 90 / 90 hit the spot! Plenty work to do, I can't get my feet off the ground yet.
Keep at it :)
thanks, great explanation and advice!
You are welcome!
I've been having pain on the medial side of my left knee especially at night when lying down. I also knew that I have poor hip mobility, especially internal rotation. Thank you for making this connection! I just tried the first exercise and immediately my hips were cramping up. I can't even do the 90/90 lift offs on the left side. I love the feeling of figuring out exactly what is wrong, thank you for this video and very easy to understand explanation and exercises!
Thanks for sharing!
It's great that you found us and know have some weak links to work on.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Great video, very informative and helpful thx
Glad it was helpful!
Thank you!😊
You're welcome 😊
Gracias, lo haré!
Tengo una de mis rodillas en valgo , y ne han dicho que el problema está en la cadera ,
Debo ejercitarme y comer lo mas sano posible
Gracias nuevamente
De nada. Gracias por intentarlo.
Mira esto a continuación:
czcams.com/video/T7sqcX_B0Cg/video.htmlsi=nNYoDIn9Dq9fZSB2
Háganos saber si tiene más preguntas :)
- Entrenador Joshua (y Google Translate)
Omg thank you soo much... I can already see how loose my hips feel....
Hands down best video on Internet!
Glad that you think so!
Thanks for watching and let us know if you ever need more support :)
- Coach Joshua, Team PM
Thank you!!
Anytime!
i have not been dealing with knee pain, instead it was pain at the front of the groin, where you can feel a muscle/ligament/tendon. it was locking up, stiffening, and bothering me so much primarily when moving up from sitting or standing one way for a bit. eventually soreness developed around the gluteus medius area. all i knew was walking and warming up the muscles helped, but only temporarily, and sometimes it still did nothing.
went to physical therapy, some relief but it kept coming back. i overworked myself at the evaluation and suddenly had the beginnings of what i think was nerve pain down the back of my leg. i knew i was still very very weak in my internal rotation range, so i ended up watching this video. THANK YOU LORD. it fired something no other exercises had. i guess my femur was locked into too much internal rotation and forgot how to work properly.
doing a few sessions of aquatic therapy and i've put my heel lift back in, which is also helping. i'd started having pain while using the lift so i didn't think wearing it mattered, but since my leg is shorter after hip pinning surgery i had done well before this, i really need it.
thank you again man i'm only 21 i was seriously worried about my ability to work if i was gonna be stuck like that
Whoa...that's crazy. So happy that you found us.
Let us know if you have any more questions and keep us posted on your progress :)
- Coach Joshua, Team PM
I recently found out I have hip dysplasia and have been in PT for years due to knee pain. Since my diagnosis I’ve been focusing on hip mobility and this video is super helpful! One thing is with the 90 90 lifts, on my left side I can’t lift up my foot or rotate that hip at all! I’m going to keep working on it and hope it’s a mind muscle connection I need to work on.
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
By watching this video I can finally say this is the one 🥺. I will try all the exercises. Thanks ♥!!!
Thanks for trying it out...we really appreciate it :)
- Coach Joshua, Team PM
Really good stuff here
Thanks for the great work
:)
thanks for your exercises!
You're welcome!
Great video!! I already feel my hip muscles being engaged. Hopefully these help relieve my hip pain
It will surely help you :)
Imagine, having driven a forklift for 20 years.
My hips are soooo tight. My outer right hip has been painful this winter.
These exercises really hit the tightness.
Thanks!
Nice!
so incredibly helpful!! Thank you :D
You are welcome! In what way(s)?
- Coach Joshua, Team PM
Instantly helpful for pain in my outer lower kneecap area
Nice!
Thanks for trying it out and letting us know :)
- Coach Joshua, Team PM
Great exercises thanks for sharing your knowledge!!!
Thanks for watching :)