How Your Poor Tibial Rotation TRASHES Your Knees (esp. Meniscus & ACL)
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- čas přidán 8. 06. 2024
- 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.
If you found this helpful, tap the like, subscribe, and notify buttons. You'll be the first to know about routines that can keep you moving freely and without pain for life.
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
How to Wake Up Dead Feet (AKA How to do the Short & Skinny Foot): h • How to Wake Up Your DE...
3 Exercises for Knee Pain Relief (Simple. Effective.): • 3 Exercises for Knee P...
Knee Pain Solution: www.precisionmovement.coach/k... - our improved course is 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
Video highlights:
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
Is there a coupon code for your program? I’m stretching every dollar as I got laid off recently.
Coach E I swear I don’t know how you’re not bigger in the physical therapy/rehab/prehab community. You’ve helped resolve so many imbalances and issues I’ve had. I’m subscribed to your mix martial media and your ROM coach. I’ve helped myself and countless others from your expertise. You are greatly appreciated.
Wow!
Thanks so much for that.
We really appreciate the validation :)
- Coach Joshua, Team PM
This is exactly what i needed! I've been having a bit of crunchyness when getting into a deep squat in my right knee. I noticed my internal rotation and foot arch was a lot worse than in my left leg. Going to try out everything here + the short and skinny foot exercises. Thanks!
You are welcome and thanks so much for trying it out and commenting :)
Love that last exercise!!! You've helped my shoulder, my hips, and now my knees, thx for you videos :))))))
You are so welcome and thanks for trying it out :)
Aaah so this is what my problem is that I've been trying to figure out for months. Thank you dude, as always very helpful and well explained.
Happy to help!
@@PrecisionMovementCoach You definetely did I even sent the video to my father because we know we have a knee problem genetically and I think we're figuring out it's a weakness in the tibia rotation.
Tried the exercises and it immediately released the pressure in my knees.
Amazing content!
Glad you think so!
This video is thorough and has excellent content. Thank you
Wooooow!
Thanks for that :)
- Coach Joshua, Team PM
Thank you
You're welcome :)
Such a🙏🏻🙏🏻🙏🏻Thk you❤❤❤❤
:)
Ugh, you're so right. This and over probation of my right foot has set me up for OA. Thanks for this video, about to get on this ASAP
You got this!
Hey this is awesome, love your content.....about what time after a ACL reconstruction could I start doing these exercises?
Thanks for sharing that!
You can start these as soon as you are cleared by your surgeon or primary care physician.
Keep us posted on your progress :)
- Coach Joshua, Team PM
More outstanding advice!
With all the exercises I need to do for my disintegrating 75-year-old musculoskeletal system, it would be full-time rehab!
I'm trying to help save democracy here in the USA so unfortunately not a lot of extra time. Will try to focus on a couple exercises for the hips and a couple for the knees for now.
Glad that you appreciate it!
Thanks for following along and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I used to sub to your amazing app and I've still been doing things I learned from it every day for a year! Is it still supported?
The ROM Coach app is:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
This is a great video. I obtained a subchondral tibial plateau fracture last year when I was only trying to stand up on a surf board. Interestingly my ACL wasn't torn. I think I twisted quickly whilst standing up. Do you think poor tibial rotation could have caused this? The physio is surprised I managed to get this injury without impact
Glad that you like it.
Tibial rotation can definitely be one issue however it's hard to say from our vantage point.
Consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Thanks Coach E! Do you think shoulder hangs can help shoulder pain? Take care 😊
You are welcome and it depends.
The Shoulder Pain Solution program is a better place to start:
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
Love your videos!
I have a specific question:
After my ACL reconstruction I have times that my tibia is lateral shiften. I know how to manipulate the tibia to "get in allignment".
But i was wondering what exercises I should do to prevent this from happening that often.
This will help but what muscle groups should i train?
Looking forward to your response.
Best regards,
Rik
Rik!
Thanks for writing to us. We really appreciate you trusting us to ask.
These exercises are the best places to start.
Work on them 2 - 3 times weekly for at least 4 weeks and let us know how it goes.
Talk to you soon :)
- Coach Joshua, Team PM
Yo can you do a video for what runners should do after running? Static stretching…. Or what do you suggest?
Jack!
I responded to you at the desk and my personal email but the messages bounced. Do you have a different email address to try from?
There is no need for your team to do any static stretching ever again.
Instead, do the ROM Coach Post Run Restoration I and II routines. You can find them in the app by tapping Train on the bottom menu and Library. After that, tap Routines, Search, and start typing Run. Scroll down, and you will find the routines.
I also recommend the pre-run preparation and mobility routines.
I hope that helps. Let me know if you need any more assistance with programming the content. I can even help you assess your athletes' capabilities and needs.
Talk to you soon :)
Coach Joshua
Thank you Eric. You have been responsible for healing my 3 year long meniscus injury with the LLC programme....avoiding surgery!
i suspect i’m having this exact thing!!😮
You are in the right place.
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
Hi Eric.
A long time ago, I purchased your shoulder flexibility solution program. I went to log in to the old website and it’s no longer there. Is there any way I can get access to the pdf’s for the various exercises from that?
You sure can!
Just email us at vip@pmcoach.pro and we'll help you out :)
Talk to you soon :)
- Coach Joshua, Team PM
Were MCL and LCL mentioned in the study? I had a grade 2 MCL sprain while skiing over 10 yrs ago, and swear that knee is still weaker and more prone to aches & pains. Another question: do (or should) people with re-built knees do this type of exercise?
Hey!
MCL sprains can be addressed using our content.
Start with these exericses and then consider doing the Knee Pain Solution program. You can learn more about it in the video description.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I was wondering If it may be the cause of valgus and duck feet, I was working on ankle dorsiflexion and hip rotation for about a year and I see no progress. Thanks in advance.
It's entirely possible.
If you've been working on it for that long with no improvements then you need our Knee Pain Solution program.
It contains the investigative framework and exercise progressions to help you address the root cause of your issue once and for all.
Read more about it in the video description and let us know if you have any questions :)
- Coach Joshua, Team PM
I HAVE A SCREW IN MY KNEE FROM A CHIPPED TIBIA INJURY 10-12 YEARS AGO. BONE IS HEALED. BUT SCREW STILL INSERTED. STRUGGLING WITH RANGE OF MOTION BENDING KNEE FROM HEEL TO BUTT. SHOULD I GET SCREW REMOVED?
Sorry that is a question for your primary care professional.
These exercises are good to do. Try them out and let us know how it goes :)
- Coach Joshua, Team PM
How long do you continue this excercise for?
Hey!
Try 2 - 3 times weekly for 4 weeks and let us know how it goes.
Thanks for stopping by :)
- Coach Joshua, Team PM
Seated tibial rotation - can I hold a yoga block between knees to hold knee position? Wondering if that bit of adductor activation is a problem w/ this movement
Go for it and let us know how it goes :)
- Coach Joshua, Team PM
can the 4 way seated mtp slide be added to this routine?
Yup!
Are these daily exercises?
2 - 3 times weekly is sufficient :)
Is this for people who want to solve their external foot posture with their tibial externally rotated ?
Yup and many other people as well :)
Knee CARs functional anatomy seminars
Full marks :)