I went to see an Orthopedic for hip pain and found out I have retroverted hips. This video makes complete sense why I was feeling pain when squatting. Never let a personal trainer tell you to get over the pain and that there’s one way to stand. Do what makes you feel comfortable, and if you’re in pain, get a professional to help.

@fitnesspainfree

2 жыл бұрын

Great advice thanks for sharing!

I had a weight lifting coach in high school that tried to argue with me that I had to point my toes forward no matter what, even though I explained to him that I have retroversion. It was very frustrating, because it causes immense discomfort while doing squats and it limits my range of motion and my ability to lift

@fitnesspainfree

7 ай бұрын

Ya I agree a little toe out can be good for a lot of folks! Tough to get through to all coaches

Great vid coach🙌🏻

@fitnesspainfree

2 жыл бұрын

Thank you!

If we have a retroverted hip and do better with toes out, does this just really apply for squats? Or would you also want to keep toes out for things like RDLs, standing lateral raises, etc., or better to keep toes pointed more forward for movements like that? What about seated good mornings?

@fitnesspainfree

Ай бұрын

Depends a lot on the individual, squats yes and other movements approaching end range of motion at the hip. I think you can make the argument toes ahead may be better for other movements but depends on the movement.

Hey Dan, I have very retroverted hips and just feel that no exercise is designed for me! Do you have any general recommendations? In particular, I don't suppose you have any advice on how I should go about doing single leg RDLs? Everyone says how your hips shouldn't 'open out', yet I feel my bone structure forces me to do this.

@fitnesspainfree

Жыл бұрын

I think allowing toe out and some hip opening is perfectly reasonable. I wouldn’t worry about being strict there. Like Christian said I’d be curious how you came to this conclusion also.

@fitnesspainfree

Жыл бұрын

Cool, Connor has some good hip info?

@fitnesspainfree

Жыл бұрын

Thanks for the info! Yes Craig’s. I also just go into end range ER and IR. The amount of range can also help give you an idea of version / torsion.

@TheGram73

Жыл бұрын

Thanks guys for the advice and responding so quickly! I had a physio do an internal/external femoral rotation test (so laying supine) - I had masses of external rotation but barely any internal. An MRI later confirmed that I'm 5 degrees in retroversion as opposed to the normal 8-15 of anteversion. I'll check out Conor Harris material - thanks!

@TheGram73

Жыл бұрын

It's causing me a lot of grief from the knee down - I overpronate a lot when walking/running due to out toeing and so get shin splints, plantar fasciitis etc (despite good trainers and orthotics). I have mild arthritis in my big toes too (functional hallux limitus)

Hello Dan :) Can you have only one hip retroverted? My pelvis seems level and both sides seem the same when looking from above, but my femur sits further in the back on one side?

@fitnesspainfree

2 жыл бұрын

Good question! Yes, you can have one sided issues for sure.

@Nboy1000

2 жыл бұрын

@@fitnesspainfree In this case, would you recommend squatting with one foot more angled out, or should I angle them both (even though just one is retroverted)?

I once tried a yoga pose and my hip got externally rotated instantly. I haven’t had problem immediately but in a couple of months, my knee is clicking when I am doing squats. I am getting mild knee pain if I do a leg day now. What can I do to avoid that pain? Thanks in advance.

@fitnesspainfree

7 ай бұрын

What pose was it? Best bet is to see a Physio to get an in person eval

@pradyumnanunna6533

7 ай бұрын

@@fitnesspainfree It is called Brahmacharyasana. In that pose, I sit on legs folded and form inverse V shape. When I stood up, I immediately noticed my left foot was externally rotated a bit. It is only getting worse slowly.

Jake Gyllenhaal?

@fitnesspainfree

6 ай бұрын

Haha, I’ll take it.

You are making a VERY, VERY serious mistake. You are using half LEFT pelvis, with a RIGHT femur ....

@fitnesspainfree

4 жыл бұрын

Sal Mer hmm how do you figure? I’ve got the pubic symphysis facing forward. Is there a landmark that looks off?