This is life altering stuff. I literaly did not know my shin could rotate like that and thought I was misaligned at the ankles. I’ve started moving and exercising internally rotated now and already feeling more efficient and stable. Phenomenal stuff. Deserves way more views.

Thank you soooooo much, I have discomfort on my left knee while squatting because of this and the movement feels so much better after doing this internal rotation exercises.

@erenix3909

3 жыл бұрын

agreeed. i tried it too and it works so far. tyty

@ahmirmekhi4415

3 жыл бұрын

Sorry to be off topic but does anyone know of a method to log back into an instagram account..? I was dumb lost my login password. I love any tricks you can give me

I've had a large twist for some time and most of the time couldn't keep up with physical therapy ended up unable to walk but most of the attention was on knee ligaments and exercises this worked wonders my knee feels less unstable after a pop in my ankle and boom not as prominent at all will definitely keep watching

Terrific! Great explanation... my “duck feet” position on 1 side is not the hip but tibial externally rotated...this has given me hope to improve my squats and running! 🙏

@JoaquinCorreaDrums

3 жыл бұрын

I have the same problem. I find these exercises help strengthen the tibia but it sends the problem to the foot which gets lopsided as I try to correct the tibia's external rotation.

Thank you so much for this video! I have had pain on the outside of my knee for a while. Doing these exercises made it go away!!!!

Excellent tips. They were easy and not restrictive to clothing, footwear, location, machinery/ equipment, etc. Love this and most impotent I learned where to put my finger to feel correction!😃 THANK YOU!!!

Thanks for the video. I had a knee replacement 9 months ago and feels at times something is misaligned in that area. I believe this is what I need to help with that feeling.

Why is it always this dude helping me with my pain. Thanks alot man

Thank you so much. You gave me hope to fix my weird looking legs.

@deeznutz1156

3 жыл бұрын

a year later did it work and if it did how long did it take

@PandaJackk

2 жыл бұрын

Works and doesnt take long to notice a Difference. Hat some acute patellar tendon pain because of tibial torsion, did these and some clamshells and its already feeling way better. For Looks maybe a few weeks until you can see a difference. You will feel it first

@beginnerskitchen7618

Жыл бұрын

This is for knock knees?

@jjjjjjjj228

Жыл бұрын

ну как, Никита, спустя 3 года исправили ноги?

@MarlonOwnsYourCake

Жыл бұрын

@@beginnerskitchen7618 partially, yes

One thing to note. I do that internal rotation test all the time throughout the week when I’m on the bus or my desk or whatever, and FOR ME I find doing that test lying down gives me better internal rotations results. Secondly, part of internal rotation comes from tibial rotation(shin rotation from the knee) so that’s maybe why peoples knees get irritated after internal rotation drills

@robk9330

Жыл бұрын

Do you think lack of tibial internal rotation can cause patella to constantly click going up the stairs?

@PPGC1998

Жыл бұрын

I feel like that irritation may come from ACL and PCL ligaments getting stretched. I still have to investigate further, but i think if you lacked tibial IR for a long time, those ones probably lost some extensibility that you have to work up to as well.

@PPGC1998

Жыл бұрын

​@@robk9330 yes, i confirm that. If you lack tibial IR, knees will click because patella will kinda be dislocating to the side. Tibial IR matches hip ER pull force direction on the patella but in reverse, so that quad action keeps it centered and avoids lateral or medial stress. So does tibial ER to hip IR. Tibial IR deficiency will cause patella to get pushed to the side when pushing "knees out" like squats or walking up stairs. Tibial ER deficiency will cause patella to get pushed medially when in hip internal rotation. Anyways id reccomend look at foot arch control since tibial, ankle and foot are always linked and problems may be need to get adressed simultaneously.

Both my feet have been turned out like 30 degrees all the time. This helps.

FYI the title is a bit confusing, these exercises are for people who *have* external tibial rotation and *want to* internally rotate the tibia. It's not correcting internal tibial rotation, it's correcting external tibial rotation. love the video and your article that brought me here.

@patricklimon827

5 ай бұрын

The title is correct. It is correcting internal tibial rotation since that is the issue. The dysfunction is external tibial rotation corrected by these exercises. You would also title another video external tibial rotation STRETCHES and show stretches to improve int tibial rotation since it usually isn't just one issue.

I have a hint this may be my issue and looks it up. So I found this video and subbed. What you said about life putting us in positions for our lower bodies not being ideal is 💯 true. I resonate with driving (been doing more the past few years) and also sitting jobs. It’s horrible for health so corrections like these are needed. Looking forward to see what other videos of yours can help me make corrections. Thanks!

Thanks for this! I'm a runner and have been dealing with ITBS since November and my physio recently pointed out to me I have to work on tibial rotation on my affected side as part of my rehab. I plan to add your exercises to address this annoying ITBS!

Excellent exercises. Thank you!

super! very hard to find good exercises on tibial rotation. Thanks!

I had a TitTar whole body realignment with a Sifu. I then restarted my resistance training and stretching. I observed that that my right foot was veering to the right. I think this exercise will get my foot realigned. Thank you Matt Hsu. Now I can name the dysfunction😂

As a kid they told me to "just walk inward". Didn't take long for my to give up, as that only created internal rotation of the thigh, not the tibia. Fixed nothing. Now 15 years after a meniscus operation I'm finally finding the exercises that fix my knees and lower back.

this exercise helped me a lot. Thank you

The tibia should only rotate in relation to the femur as a result of knee flexion due to the differences in radii of the medial and lateral condyles. Twisting the tibia like this can damage the lateral ligaments and tendons resulting in, you guessed it pain. I know all this because I have a 47degree external tibial TORSION so to have a nominal foot progression angle my body rotates my tibia internally by displacing my proximal fibula anterolaterally by over an inch and dislocating the lateral condyles off each other. The main muscle involved in this movement is the popliteus muscle which runs laterally underneath the major lateral tendons and ligaments. The only reason the tendons and ligaments haven't exploded over time and the meniscus hasn't been ground to dust is I have a degree hypermobility which allows it. The pushing and rubbing of the soft tissue every time that muscle gets activated (every single step) means my knees hurt everyday. I can't run or do high impact sports due to the knee instability. Miserable misalignment syndrome is a real thing and your dismissal of it as a marketing gimmick smacks of the same I know everything ego you smash orthopedics for. I'm not a doctor. I'm not a clinician or physician. I'm an engineer who's done his own critical research into what causes my issues.

Thank you! ❤

I really enjoyed this video, very clear and easy to follow, I’ve been looking for someone who could explain it well so thank you 🙏🏻

Could you make a series for people who've had trauma to the tibia , along with tibial nailing for a broken bone / excess callus build up. Please help for a rehab program

Thanks from France !

Very helpful I tried it thanks

Ohhh mann, this video is boom to valgus knee. Thankyou so much mannn

Thanks man very helpful video

Knowledge bombs! Thank you!!!

#Upright Health, you the man bro,👊🏽 Respect your videos and channel. Help me a lot with hip impingement FAI and so many other things

@Uprighthealth

3 жыл бұрын

Happy to help, brother man!

Good job, needed this information

Just in the right time , thx.

Can you post about falling arches?... Thanks

Thank you! This is a godsend🙏

Thank you!!

Thank you so much

thank you so much

Thank you

One time I held my tibia in place and yanked my foot into external rotation. There was loud pop where my tibia meets my knee. Ever since my knee has felt looser and my foot/ankle is less stable.

@DenalPvP

4 жыл бұрын

That sounds painful though

@PPGC1998

Жыл бұрын

Cruciate ligament issues come to my mind. Consider getting those in check, mate 😬

2:50 minute . So is it correct to state that the tibia must be internally rotated and the hip externally rotated?

You da man.

thnx a lot I gonna try that I have external Tibia rotation for a long time . hopefully with your exercises it will be fix

@RajnishKumar-hf8iw

3 жыл бұрын

Hey Lee, did you had the problem of tibial externally rotated when your legs.. means when you stand with your foot together then do your knees point inwards?? "TIBIAL EXTERNAL TORSION" ??

@leeyahav4754

3 жыл бұрын

My knees face forward, just the feet is rotated externally

@RajnishKumar-hf8iw

3 жыл бұрын

@@leeyahav4754 since you're trying these exercises 7 months ago.. got any results ??

@RajnishKumar-hf8iw

3 жыл бұрын

@@leeyahav4754 hey got u any results ?

@leeyahav4754

3 жыл бұрын

@@RajnishKumar-hf8iw I tried for one month and I did not see any changes.. so I stopped

I think I have external tibial rotation in my right leg. My right knee has had consistent pain as long as I can remember. If I try to squat, it starts to hurt immediately. If I do a full set of squats, it'll be sore after. I can do heavy leg press, but can't do body weight squats. My right foot supinates too (only the outside of the foot touches the ground. While my left foot has neither supination or pronation. Making it very difficult to balance during any sort of lunge. Because of these workout issues, it makes leg day very difficult, and I've always had weak legs and glutes. I'm going to try your exercises for a while and see if it helps.

@merdullah

3 жыл бұрын

i have the exact same issues at the same side. Though i had ACL surgery on that side. Have you ever managed to solve this problem?

@badmonkey91

3 жыл бұрын

@@merdullah yeah, I pretty much have no more trouble. I didn't do these exercises though. After feeling out how to rotate my tibia inward (by rotating the foot in the beginning), I eventually figured out how to move the tibia independently. I focused on keeping the tibia rotated inward to the proper position while sitting for long periods of time. Once I got to the point where I was keeping it in the right place all the time while sitting (without having to think about it) I then focused on walking around with it rotated properly. Eventually I worked on running with it rotated properly. Then squatting and weighted squats with it rotated properly. I can run around with the dog with no pain. Go on walks. Work outside for extended periods of time. Squat. No pain. My outer calf muscle started developing and it's much bigger now (it was basically non-existent before). And the imbalances in my quads are being corrected overtime.

@badmonkey91

3 жыл бұрын

Oh, but one note. I don't push myself with squatting. I _can_ squat now. But I haven't done tons of it, because I haven't wanted to press my luck. I'm just happy being able to play with the dog, and use the stairs without pain. For leg day lifts, I focus on calf raises, barbell hip thrust, and dead lifts.

@erenix3909

2 жыл бұрын

@@badmonkey91 did you have knee pain around quad tendon or patellar tendon when your tib wasnt internally rotated? im trying to figure this out still. thanks

@PPGC1998

Жыл бұрын

​@@erenix3909 i had a similar problem and my pain was in the middle - the actual knee joint, just lateral to the patellar tendon. Malalignment and muscle imbalances (caused by the former one - snake who eats its own tail) made patella to rub agaisnt lateral femoral condyle (pain location), wear cartilage out and cause chondromallacia.

lol the subtle I never use brake

@PPGC1998

Жыл бұрын

Lmaooo, i actually just have it on left leg because of that 😂

Matt, if I can do the Frog Pose will this be useful and when in that pose - would it be beneficial to drive the inside of the foot into the ground more?

Wait I’am confused. The title says “Tibial Internal Rotation Corrective Exercises,” but the exercises are to correct External Tibial Torsion.

@x_x-dm2lk

4 жыл бұрын

To help correct the existing external tibial torsion, these exercises are rotating the tibia internally.

My tibia is bowed, is it can be fix .please show how to straight tibia sir

Hi. Thanks for sharing these tips. I will try your exercises to see if I can have my feet pointing less outward. I don't have problems during a normal day, and I have very strong legs, but when skiing, where the feet are forced to point forward, my knees moves together during the "squat", I have a very "locked" positure, and can't cave alot or take impacts from jumps, becoarse the knees hit each other, or restricts. And my knees "burn" during longer runs, but they always recover in the up-lift. I never had this problem in shoes. Everything from my kneecaps and up are tracked correctly when standing relaxed (with feet pointing out) but my feet and tibial bone are pointing outward, as you show. I can feel the bone under the knee move with the foot flexed, and can see it's not aligned with the kneecap as yours and my wifes is. I hope it will help, and I will tell you if this was the solution. Thanks in advance.

@erenix3909

2 жыл бұрын

@El CUCUY BOOGEYMAN howd this go for you?

Do you have a video for internal femur rotation?

Hi Matt Hsu, I am treating a patient with both tibia and fibula fracture. She also had fracture at her ischium bone. Now the problem is in supine position while she drags her to flex the knee, her foot is going laterally rotated automatically. Could you please tell me what exercises will help her to fix this problem?

Matt: Have you ever seen or heard about a person with Miserable Malalignment Syndrome with an extra inward rotation of the foot at the ankle? My wife has this and we're having a really difficult time getting help for it. Her femurs rotate internally and her tibias rotate externally like typical MMS, but her feet also rotate internally. And instead of the typical overpronating flat feet, she has pes cavus high-arched supinating feet. Basically, she has to walk on the outer edges of her feet in order to keep her knees pointed forward. Difficult to explain so you'd have to see it. She's had this her whole life and been dysfunctionally compensating with the supinating and now it's causing a lot more problems for her. I'm really hoping she can correct or at least improve this through PT exercises. Do you have any advice? Could you help with this? Thanks.

Why do I feel a little bit of burn on the outter side of my calf while rotating my tibia inwards?

@andrewrae8064

3 жыл бұрын

saaaame

@PandaJackk

3 жыл бұрын

Probably stretching the outside

I went through therapy for my labrum hip fray but I still have pain why?

How about external tibial rotation?

Good point, I know exactly what you mean because I'm kind of bow legged/slue footed, but could this also be a hamstring issue in tightness and strength to dealing with the rotation of the low leg?

Brilliant! This may be really helpful! What are some consequences of compensation of tibial external rotation? Looking for some stretches that will create some relief for overworked muscles

knee caps inwardly rotated when legs are extended

Can you confirm if these are good exercises to assist in correcting handout overpronation that can possibly lead to flat foot?

Would these strategies helps in pain in tibia ???

What if when your feet are facing forward and straight, your tibia is rotated inwards and knee cap is facing inwards as well? Do you have a vide for this?

@v.vasileva126

3 жыл бұрын

This is the same as said in the video. Your tibia is still externally rotated. Try to align your knee with your hips and you will see your feet sticking out.

@RobertLaTuso

2 жыл бұрын

@@v.vasileva126 If your hip/pelvis is internally rotated on the right side, what should be done to correct it?

What are some symptoms of this problem that a person may have

What would be the indication for this?

Do you have a video if you have internal tibial rotation that you are trying to correct and turn out so it’s aligned?

Hey man, Can you do one for external exercises to correct INTERNAL torsion (pigeon toes). There is alot of duck footed mofos out there with alot of videos on how to correct that issue not so much with internal torsion Cheers (:

awsome!!!

@Ou_dembele

Жыл бұрын

Did it work for you? Pls ans

from Paris

from merci beaucouo thank of lot for genrosity and faithfully that you are giving some explanation i search for long time daniel

My left tibia is hurting where the tendons are connected from the knee due to a lot of skiing. I go giant slalom. Could this be a good exercise for me to relieve the pain and to build it stronger?

How do i know if my tibia is externally or internally rotated??

I thought tibial internal rotation is when the feet turn inwards, and tibial external rotation is where the feet point outwards when the knees are aligned straight. I have tibial external rotation, will these exercises help?

Does the tibialis assist with internal rotation in addition to dorsi flexion?

I have pain in hip joint when I do tibial external rotation

I’m confused. I have internal tibial rotation. I want to move it inward to help it?

What if it feels like the right muscles aren't firing when rotating internally? It seems like the gracilis muscle in my left leg doesn't activate.

This is for knock knees? Cuz my tibia bone is rotate out and i have knock knees?

Just wondering if you could reverse these exercises to help with internal tibial torsion or do these sorts of exercises only work for external tibial torsion?

@stealthgamer428

3 жыл бұрын

Yeah , u can reverse it!

I think that this has been the missing link in fixing my knee pain.

@robk9330

Жыл бұрын

Did you get clicking in your knees with the pain such as when you walk up the stairs?

It is so difficult to do this in straight leg position. The femur always rotate with the tibia.

Can you do it for external rotation ?

@stealthgamer428

3 жыл бұрын

This is the video for external

Would this work if my tibial malalignment is caused by a tibial shaft fracture and subsequent incorrectly aligned fixation? I.e., the tibia as a whole isn't malaligned, if that makes sense. After the fracture I believe they misaligned it and now my foot points outward. If I point my foot straight (as it should be) then the knee looks like it's pointing inward. Please let me know, I'm starting to get inflammatory pain in my knee..... :( It's only gotten worse over the past year.

Hello Matt, are these exercises helpful for feet flat ? Thank you

I have experience some pain in my knee after doing the second exercise. What does it mean exactly? Did I tera something in my knee?

@PPGC1998

Жыл бұрын

Id say it can be related to cruciate ligaments. Consider that when rotating tibia internally relative to femur, you are basically stretching ACL and PCL. After several months/years of compensation patterns for deficient IR, they may have gotten shorter because of not receiving traction stimulus. Just take it easy, progress slowly on controlled, purposedful and compensation free reps and dont push too hard - every tissue adapts at different paces. Noone is gonna ask about your tibial IR personal records hahahah. Hope its going well 😊

are you moving the quads when rotating?

Why do this excercise sitting rather than standing with a good hip extension ?

@oldgrendel

5 жыл бұрын

to prevent hip rotation

I have capital K legs. My journey starts today, into having normal feet 👣

I’ve been running recently, and developed a strange issue. My knee never hurts while running or lifting weights or anything else really. But, if I bend my knee (so my foot is up to my butt) and I’m sitting with my body leaning on that same hip or have it externally rotated, I have knee pain, but only once I go to straighten my leg back out. And the pain only lasts for a 30 seconds or so. It’s about a level 7 pain though while it lasts. I’ve worked to strengthen and stretch my Tibialis but nothing changes. I don’t have the externally rotated foot either. Any idea what would be causing the issue??

@PPGC1998

Жыл бұрын

Tibial rotations and hip rotations are matched on opposite directions. That means, when you push hip into ER, tibia should IR (and vice versa, but former example is your case). When spending a lot of time on end range hip ER with not matched tibial IR (not that comfortable to hold for long periods), patella kinda gets stuck on outer side of its groove because theres no inner counter force (tibia) for the outer one (hip) pulling from it. If you inmediately try to get up from that position, knee might pop and cause some pain, which can be related to things (patella) getting back into place (mid of groove) by the quad action, plus that lateral patellar groove receiving more stress than its supposed to. Now on how to avoid it: improving tibial IR will be helpful, but since its hard to hold tibial IR with the same ease as hip ER during extended periods, avoiding sitting for too long or reducing hip ER at your sitting posture might be helpful to reduce ER/IR unbalance leading to lateral pull. Also, keeping knees on deep flexion may accentuate the quad muscular tension, which on top of the aforementioned deviations your patella might be conducted into, might not be the best idea. Consider sitting with a bit less of knee flexion so that quad passive tension doesnt make the patella get so close to the grooves surface - hence diminishing clicking and pain. When getting up, dont jump straight from that ER position. Try diminishing ER grade by kinda bringing them to a slight ER state; then IR the tibia by pronating (with foot arch proper control) and try to get up then. Also, before getting up, massaging for 5 seconds the outer-upper aspect of the knee, right where quad gets close to patelar groove may work at reducing spot tenderness and allow for proper alignment. Many times you can see if knee is going to get catched before getting up, by simply slowly extending them while seated. Incorporate some of this strategies and test them on the floor before getting up (since a knee catching with no load will always be less painful - if at all). Take care and hope this helps!

@ambercollinsfitness

Жыл бұрын

@@PPGC1998 Thanks for the info

is thi a reason for overpronated foot? thanks

@kedigiller111

4 жыл бұрын

Mostly, fix your foot same time

What happen to tibia if acl is complete tear

@PPGC1998

Жыл бұрын

IR range of motion will be increased since it limits (gets tense) that motion, but knee will be less stable overall

What are the exercises good for?

When doing my middle split i feel my knee in my left leg instead of my adductor, i can feel my adductor in my right though, do you know how i can solve this?

So essentially this fixes duckfoot.

@michaeldesanta9411

4 жыл бұрын

no

@user-qf6hk1ui5u

3 жыл бұрын

@@michaeldesanta9411 yes it does

Can’t bend leg😡

like a feeble flipper - lol

:3

You can’t correct this without surgery, please can we be realistic about this? You’re giving people hope when there is little that can be done without surgery.

@sirhoopalot1125

Жыл бұрын

What’s the surgery called

Very helpful I tried it thanks

Very helpful I tried it thanks