How to stretch if your hips are stuck in external rotation
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- čas přidán 16. 02. 2016
- Matt answers Ekam's question about his externally rotated hips. If you have trouble with hips that are stuck in external rotation (e.g. lying down in bed, your feet point strongly away from one another), these are some ideas that may help you.
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Hi Matt! I appreciate the stretches, but what exercises will help strengthen the internal rotation (at the femur/hip socket) to keep the legs straight? (I have seen your videos on stretching, but am seeking strengthening exercises to hold the legs more straight.) Thank you!
Thanks Matt! Great video! I really needed this... as someone who has really tight hips and groin because of my office job... this will be great to do at work before my workout!
Very very helpful!!! You deserve all the success in your channel!
Awesome! I've got a slight case of this on my right foot. I sit a ton at work so this will come in handy!
Thanks alot, I am definitely going to start incorporating these stretches before bed.
Thanks for the video. I am learning how to train myself out of the same problem with my legs.
Thank you so much! This video helped me alot. Its hard to find help that explains how it works simply instead of just 50 this = that sort of a thing. I hope you keep making these simple diy vids for people like me. ❤
Thanks for this, it was a big help!
Omg you're still talking about his name.
This happened to me as well, they wanted me to do clams. By then I already knew better and got rid of that PT. I switched to a different one and she was good. However, as I went to more visits, I was observing what that collective of PTs were doing with their clients. I noticed that it really didn't matter who came in with low back problems. Whoever had low back problems had to do clams. WTF. Anyway, I then had a program by a PT out of state and was just doing the PT for the paper for work (was on sick leave due to this). This is how it goes: nowadays you learn more on CZcams and find qualified people who help you over internet. Thank you for your videos.
DidiNYC thanks for sharing your experience. Did your health improve? I’ve been watching a lot on CZcams also and then show it to my PT. I’m on my third one and still haven’t seen any improvement. They’re all focused on strengthening the side butt muscle.
I was lying on a bed with my legs externally rotated so much the entire outside of my right foot was in the bed. The torque on my leg subluxed my right hip and tore my gluteus medius. That injury has now messed up the biomechanics of my whole leg. Thanks for this vid I think it's going to really help in my attempts to get everything balanced.
Tela Mere exactly my situation
It’s definitely concerning when the hip is this far rotated.
You angel, I was assaulted and this first small stretch has saved my hips, the past month was torture thank you!!!
Thanks. I have this similar problem and have pain from the front of my hip (hip flexor) to my back. I sit a lot for school and work and think it’s contributed to a lot of health issues. I’ve also been given strengthening exercises for the sides of my hip and hamstring stretches. I think I need to focus more on hamstring stretches because the way you showed yourself sitting and sleeping is how I am. Thanks. I’m going to show this to my PT also and hopefully something can help. I really want to be pain free again. I miss not noticing my body in those ways.
Did you ever get this fixed?
Thank you a lot! Seems like 99% of the content online is about getting more external rotation in your hips. This one is way more interesting to me.
True
HUGE help! I have the same problem with my toes pointing out when I lay down.
I did the first stretch you said to do (cross leg, & bring chest down) felt the tightness INSTANTLY!
God Bless; keep em comin!
Thanks Matt, I've been a follower for ages and used some of your products and they've helped me a lot!
Super helpful!
This helped release my tight groin thanks!
Hi Matt! QUESTION...I resonate with your story. I had an FAI with impingement surgery in Dec. 2017. I have had problems ever since. Just had a neurotomy 2 weeks ago. Groin pain has decreased by 50%. Going to PT twice a week, and swimming 3 days a week. Would you be willing to address how or what to do in a swimming pool to get better with these hip issues? I would be so grateful to you!!
this guy has a calming swagger
I have Hip Internal Rotation Deficiency , when do some streches with internal rotation later i have low back pain , should i strech more ?
Olso my glutes and obliques dont fire properly! Thanks for any answer and advice!
Can you do this after a hip replacement surgery {3 years ago}? Hips cant internally rotate at all. they can externally rotate with ease. Gluteus muscles and hamstrings are not tight. ITB is tight on left leg. Please can you share what exercises to do?
Thank you so much for great exercises. USA
Our pleasure!
I'm working on a movement program to work on my hip which had thrown my posture off due to a knee injury. Lots of research. I have been watching your videos. QUESTION: this glute exercise I should do to correct external leg rotation before foam rolling muscles in the inner thighs????? This is the problem not knowing what to do first to accomplish success. Thank you for any advice you can share with me.
I need help, whenever I do the sitting chair stretch, I dont feel it in the glute,I feel something through my hip,it band I think and its pulling on my knee, I'm triyng to get rid of this imbalance because my right side has no problem at all, anyone help?
Before I go into detail, is anyone so answering questions about these stretches?
Is there video for strengthing to prevent all this
omg this sounds similar to whats going on wit me; it hurts when I sit down and my leg is outwards when i am walking (left leg)
My feet turn out when I run so I'm gonna give this a try I hope it works
My hips have been like this my whole life. When I sit in a chair I sit cross legged otherwise it’s extremely hard to sit for very long. My job has me on my feet for about 6 to 7 hours a day lots of walking. I do yoga 2 times a week and stretch the hamstring and calf muscle everyday before work. Could you recommend and exercise that might strengthen the muscles for internal rotation? I feel like I’m stretching enough but my hips and ankles still ache at the end of my work day.
I saw a new traumatologist recently who said than the bone growth in my femur (I have a cam type of FAI) it is not bothering the articulation (he says it is considered still a FAI, but not syntomatic). That should not believe any doctor who says the FAI is my problem. And that what I have is Hip Snapping Syndrome..., for which it is prescribed: strengthen the quads and stretching the hamstrings (just what I put in my previus comment O.O ). I thought you will be interested in this diagnosis.
I know a physical therapist that can successfully treat this if you happen to be in the Boston/providence area...
Does running with excessive external rotation leads to pain in the butt crack ?
I notice my running form has right feet point outward at landings and my right butt crack( more pain at bottom of the butt crack) is pain when running
I would think the piriformis muscles could also be tight and pulling the leg outwards.. but the exercise where you adjust and pull knee in and across would help piriformis.
Hi I cannot cross my right leg over left to attach my hip kills me pain in my growing
I have this problem on one side. Long story short I had a spinal cord problem that caused muscles on the left side of my back to get very weak. Caused me to get twisted. Spinal cord problem was taken care of with surgery and my strength has come a long way. But I can really relate to the physical therapists wanting to go that way. I just hadn't found a PT that even listens. My left hip is internally rotated and my right is externally. Even despite my doctor's explaining why, the therapists hadn't addressed what the doctors were asking of them. They kept working my external rotators and doing nothing with my internal or hip flexors. Love be the video. Thanks
Hey man, know this is an old comment but I feel like I have exactly the same thing and haven’t heard anyone else describe it. What kind of doctor did you go to for the diagnosis about your spinal problem? Would be a huge help
to even know where to start.
After abductor strengthening why not strengthen the hip ‘adductors’ to create hip muscle balance?
What about a hip on one side stuck in internal rotation
Stretching internal rotators means externally rotating hips, while hips are already externally rotated too much?
Aren't the external rotators overactive as a compensation for something else going on? Do you have any strengthening exercise recommendations to help fix the imbalance?
I'm posting from my friend's account ...seated hamstring curls with slight internal rotation at the hip joint. If done in a controlled manner and with pelvis in a correct position (as much as possible anyways if you're dealing with "angry" tissues holding you in certain ways) can be helpful. Of course this may not apply to you but if you're an active person who does most of the 'right things' you probably don't fall into the category of generalization of 'abductors are weak, weak glutes, train posterior chain because i assume you don't and that's all weak...'. I love the logic of this video that does align with a scientific perspective as well. Just like hip flexors are tight (compared to what because the assessment wasn't appropriate) and maybe the exact things being recommended to stretch out are actually (often in athletic ppl) in need of strength not stretch.
Hi mat
Ive been told by a few hip specialist. They dont know why im in pain as my hip is fine.
All around my hip is so painful. It spasms as well as up my back.
I cant sit for long. Laying in bed hurts as well.
I dont know what to do.
Did you ever get sorted...I know I'mm 3 years late...
i got this same advice from other videos but what happens if iv become flexible and these stretches dont work anymore? meaning iv returned to this problem and these stretches do not offer relief anymore
Once you become flexible enough, you still have to perfome this stretches. However the more flexible you are, less chances of an injury. Thats the point of stretching
there is such thing as to much flexibility.
Hey, I hope you still check this account. Stretching is good but in order to get long term benefits you have to strengthen. I believe that strengthening glute medius was good advice as often the outward rotation is caused by overactive tfl/maybe quads. Also strengthening the Adducters as they are likely not activating properly due to the excessive outward stretch. Furthermore I belive right hamstrings can contribute to the situation, preventing the pelicans from being properly poisoned beneath the spine (it may be pulled forward), so stretching/strengthening would help. Also just general glute strengthening, including one legged excercises with proper form would likely help.
@@Terry-bl2xs You are correct. Once the muscle is loose enough to stop pulling that direction, you need to add in strength training, or ALL the pressure ends up on your joints. Find a good trainer (or more videos) to help strengthen the area correctly.
Question!? When I fall asleep on my back my knee goes out to the side & my hip gets “stuck” by the time I wake up rather it’s a few hours of sleep or a whole night. It’s really painful to move & my husband watched a PT years ago work on my hips bc I have OA, so he remembered that she would rotate your hip. So he slowly brings my knee up & begins to rotate until I’m “unstuck” tho it’s really painful while he’s doing it , I eventually feel better. Sometimes he’s not awake to help & than I’m just stuck & it’s much harder to do on my own! That’s the best way I know how to explain it. Why is this going on? If I sleep on my sides my hips are sore so I tend to just do that, but for some reason lately I’ve been falling asleep on my back, which I don’t like to do because of this issue & my neck pain. It’s so painful & any help would be so great! Thanks ❤️
If you're going to sleep on your back, try putting a bolster type pillow under your knees... it'll help keep your leg (and therefore hip) in alignment
Hey Matt I have externally rotated legs but I also got anterior pelvic tilt. I was told not to stretch my gluteus maximus (and hams) because of the pelvic tilt. Should I not stretch my gluteus medius either?
Bram R I'm all late lol, but look man. You must strengthen your abs, back, and overall legs! You can stretch your glutes but you better work your legs out twice or three times a week depending how your legs are. If they really twisted *like mine* then workout your legs two or three times a week. I have a atp and mild bow legs. A therapist told me this.
That last lateral hamstring stretch makes me feel somewhat more of a nerve stretch down my leg. Is this normal?
How to fix externally rotated knees
I’m extremely flexible, especially my hips, glutes, and hamstrings, but my hips still always revert to external rotation! Sitting with my feet flat on the ground for more than 20 min or so feels so unnatural and uncomfortable
It's likely weak muscles instead of a flexibility issue in your situation. Look into exercises for gluteus medius/minimus and your adductors!
Mike 🙂
Plz can you make a video on "how to stretch your hips stuck in internal rotation"
Is it possible or to have one foot/leg turn outward more than the other? I had hip issues from pregnancy almost 2 years ago, which is generally not that bad anymore, the only thing that remains is random left side hip/SI pain with possibly piriformis tightness, and super rare and short lasting sciatica. Oh I’ve had random bad calf pain on that side as well!
Anyway, I’m like 5’1” and I’ve been working on my posture but I can’t seem to stop myself from sitting “crisscross applesauce” (the way little kids sit during story time on the floor you know? lol) but I notice anytime I sit like this, I start to get a little sore or crampy in my lower left pelvic area, hips.. even stomach on that side. So in bed recently laying on my back, I noticed that both my ankles/feet turn outward slightly, but my left femur feels like it’s turning out too or like a feeling of looseness, turning outward more than my other leg or hip (right hip feels normal, not loose, no soreness like the other side.) wondering if those symptoms could have to do with the other? Or totally separate issue? What are symptoms associated with Externally rotated leg on one side? Could this have implications for lower spine or SI? Thanks for any insight!!
Love you❤️and Thankyou from Pakistan.🇵🇰
70 % pain gone after doing these exercises for 30mins
My left hip is externaly rotated with pain in gluteus.improved with muscle relaxant and theses excercises.
Advice: strech excercise take time give them proper time thy ll give you relief.
There are certain movements by right hip cannot do because it will just lock up
I have this in the leg I have the FAI! If I lay down, for example to sleep, my rigth knee just fall to the side, if I sit, same leg tends to go to the side and it is very difficult to keep it in the front.
Do you also walk with your feet in external rotation? Do your shoe treads wear out on the outside? You would need to work on fixing your walking patters and strengthen the deep core line of muscles, which includes your adductors (inner thighs).
My adductors are overstretched and I have a tendency to develope adductor tendinitis in the rigth leg. And yes, I stand with the leg rotated
Strengthen the quads and stretching the hamstrings and the posterior muscles in general seems to help. (sorry about my english)
Hey Matt
I have chronic pelvic pain syndrome
It’s tension from the prime movers
Abs,hips,adductors,glutes and quads
Most people get better from contracting and relax stretching
Have you ever heard of this?
Any ideas
Thanks
Thanks Matt but how about if your hips cannot externally rotate. My problem is my right hip cannot open up! It is difficult to move outwards.
It is impossible for me to sit Indian style or even open up my thighs without feeling an enormous amount of pain. I got the FAI FIX and started stretching but i don't know if there are any specific exercises that address that particular problem
+ayimpoka Atubga Lots of adductor tissue work and stretching, ayimpoka! It should be a big part of your program if you just started with the FAI Fix!
Hurry up!
Balloa Adonia health machine
It's really bad if you're trying to be athletic. IT band is overly stretched so when you try to put power in your legs, it'll hurt.
omg my hip is bahhhh it kinda worked?
Lol I open up this video to you sitting the worst way for your hips that cause the muscles to weaken and issues, my doctor who specializes in Upper Cervical specific chiropractic and Applied Kinesiology manual muscle testing and much more who is treating me for a major car accident injury told me this the other day. Don't cross your leg like that, it will cause more pain!
Yoga will help a lot but go at your own pace. Yoga can put a lot of chiropractors and BAD physical therapists out of business.
Annoying. I dont care what HE SAYS. just get to the point