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@sebastianjakobsen548Ай бұрын
Hello. Do you have more videos like this?.
@Sakinavlogs7864 ай бұрын
😮😮😮😅
@SamuelAlli6 ай бұрын
Any pointers on where someone should dig their thumb? I’m trying to get someone to do this for me at home
@sleepingrogue41307 ай бұрын
Damn! Wish this was something I could do by myself.
@2am5618 ай бұрын
Hey Neal, can you make a video on how to fix abducted tibia
@godschildable9 ай бұрын
Hi I’m in Atlanta,do you know anyone here that can help with this? I saw you comment about knowing therapists across country.Thank you in advance!
@andio997 күн бұрын
A PT named Kent Osborne is in your area and has taken classes from me and others
@Giselle_391 Жыл бұрын
Can you use this technique to fix over internal rotation on one side too? Great video
@nealoneal476911 ай бұрын
Yes, the psoas needs to be woken up so to speak. Sometimes the pelvic floor and hip capsule are a part of this specific problem
@tyleranderson1955 Жыл бұрын
Just want to say I’ve started doing this and I think this is the key to fixing costochondritis for anyone who has it. If you’re also a side sleeper I would recommend switching to sleeping on your back because side sleeping in an improper way can cause you to jam up the rib hinges on whichever side you sleep on over time
@peggme2930 Жыл бұрын
👍
@wiktoria9000 Жыл бұрын
Hello, I got a hip pain since 2 yeras. When i pull my knee up then some kind of noise come out, its not cracking it,s more like a muscle going thru something. When i make my both feet straight together and straight my upper body then i feel like something would tear my muscles off (only on the left side). Only my left foot is like a "duck foot" when i walk What should i do? What shoud i do?
@andio997 күн бұрын
It may be your iliacus or psoas muscles but is the sound in the front or back it inside of the hip? Can you feel where the noise is when it happens (put your fingers into the hip area)? Look for a manual therapist in your area.
@wiktoria90007 күн бұрын
@@andio99 Hi! Thanks for your answer. I am over this pain now. This was caused by tightened muscles in the hip area. I was doing martial arts at that period of time, I wasn't warming myself up long enough before i started training. That was very important. Stay safe!
@rainynight02 Жыл бұрын
And if the problem isn't the damn hip?!
@andio997 күн бұрын
This is one possibility but if your hip is externally rotated then your hip is externally rotated. Pelvic floor muscles, reflexes out of your neck, and your hip capsule are other possibilities.
@brahmoone2 жыл бұрын
stop it, that will make it worse. do external rotation on the affected side instead
@nealoneal47692 жыл бұрын
Hips lose External Rotation when they have already lost internal rotation for so long that it is destroying the hip joint. I doubt in a 13 yo that’s what we would see unless he had a serious problem. Also, note how the treatment fixes the lack of internal rotation. Hard to fix the wrong side if it is not a problem, and we know that was the externally rotated side because it got better with treatment. If the other side were externally rotated then the treatment to the “wrong side” would have failed. Maybe you missed that.
@artspark76972 жыл бұрын
Thank you so much! I had so many problems with this muscle my foot was numb had trouble walking. I tried every exercise on KZread, I went to Chiropractor. This is the only exercise that worked. Thank you so much! You have no idea how much this helped me. Also helps getting a seat pad for worn out desk chairs to relieve the pressure. But that alone is not enough. I had to do this exercise too.
@carefulconsumer86822 жыл бұрын
What if you are not flexible enough to get your left foot under your right buttock?
@andio992 жыл бұрын
Just cross your leg in front of you as best you are able.
@dh8y3gd6hd3jd2 жыл бұрын
Hi
@eatandexercise12 жыл бұрын
I use this regularly, thank you!
@cherylvillamor6122 жыл бұрын
For how many minutes should I do this a day? Thank you!
@andio992 жыл бұрын
You shouldn’t do this too much, it can make you really sore. You can do it multiple times throughout the day so that you get more treatment but for more than 10-15 minutes at a time may be too much.
@shervondunn11172 жыл бұрын
Are you able to address fallen arches in the foot as well?
@andio992 жыл бұрын
Shervon, fallen arches if ligamentous are natural so no fixing. However, if muscular it is due to the deep calf musculature such as the posterior tibialis. I have another video on KZread to address that problem. Neal
@paveljelinek7722 жыл бұрын
Externally rotated leg OR externally rotated knee (tibia)??
@andio992 жыл бұрын
ER’d femur. Otherwise the femur would be IR’d and only the foot ER’d as you see more in women than men. Watch for the anterior glide of the hip as you attempt to IR it. That’s the femur. In the case you mention the femur drops posteriorly in the acetabulum as you IR the leg and the Tibia locks and glides anteriorly. That’s the clue on how to treat those differently
@carenejoy3 жыл бұрын
Oh wow, thank you so much
@mayankify3 жыл бұрын
Its he dead ?
@lilysslimefest3 жыл бұрын
Can i ask!!! Ru a chiropractor x
@nealoneal47693 жыл бұрын
I am an osteopathic physical therapist so I try to change the underlying problems in the body instead of focusing on pain
@andio997 күн бұрын
No, Osteopathic Manual Physical Therapist
@beefwell35664 жыл бұрын
It's important to point out the difference with external rotation and external tibial torsion. External tibial torsion can only be fixed by surgery, because the tibia bone is deformed and unable to align the knee and foot correctly. Physio therapy on people with duck feet (external tibial torsion) won't work.
@entitiessoul6 ай бұрын
Lol
@andio997 күн бұрын
Not true. The popliteus muscle controls external rotation of the tibia as well as the talar and sub-talar joints.
@joshcap42754 жыл бұрын
can i use this for lower rib pain, that pops from time to time.
@andio992 жыл бұрын
Yes, you have to be careful though towards the front and ends of the lower ribs. The ends of the ribs are cartilage and the joint in the rib where the bone and cartilage come together can pop and become painful if you’re not careful. Very effective, however.
@autumnmayberry1785 жыл бұрын
Thanks! I've been using this on my legs - it's helping way better than a foam roller or a stick. And it's helping way up in my hip, too!
@shervondunn24325 жыл бұрын
Neal O'Neal, I would like to fly to Washington for some treatments for my externally rotated hip. Would 3-4 days of treatment be sufficient to correct the problem?
@WindWipper5 жыл бұрын
If you don't correct what is _causing_ it, then it will just wind up rotated again within probably a day or two and your money would be wasted; best to find someone local to you. Chiro or phys. therapist.
@nealoneal476911 ай бұрын
Where do you live? I may know someone in your area that can do this treatment.
@jasonsholinАй бұрын
Seattle area? @@nealoneal4769
@HelloWorld-sx8qi5 жыл бұрын
I can’t tell if I have this same problem or not, each leg seems to internally rotate about the same as one another. However, my right leg naturally externally rotates when I rest (laying down on my back) like crazy, I feel discomfort at the inside of my knee. When laying down my feet basically look like this I / , could anyone give me any insight?
@andio995 жыл бұрын
Do you have pain or dysfunction (such as lack of gluteus strength or poor balance on that side)? Then you have an actual problem.
@jont73184 жыл бұрын
@@andio99Hi, I also do find my right leg more externally rotated and I notice poor balance and lack of gluteus strenght on that side. The problem is a very painful hip pinch while walking longer than 30min on the opposite left side. I can simulate the pain when I stand both feet or only left foot externally rotated while I tilt my pelvis forward. I notice small amount of pronation on the left foot compared to the right one. I have been very desperate for over 5 years since I can't do sports anymore not even cycling. I could not be happier If you had an idea and give me a hint what should I do to fix this issue.
@andio994 жыл бұрын
@@jont7318 The problem is corrected as a regional approach to getting muscles, ligaments, and joint capsules to lengthen to restore appropriate hip joint function. This approach requires foot / ankle, knee, hip , lumbopelvic, and all the muscles and ligaments involved to function together. In other words, someone trained to see the whole problem not just the 6 inch box of pain. I may know of someone close to you but I take it you have already tried traditional physical therapy to no avail?
@jont73184 жыл бұрын
@@andio99 Thank you for your thought respond. Here in Finland I have been trough few physical therapist which they all seemed to have a similar view and approach of the problem and the their help basically includes stretching leg muscles and strentghtening the muscles around the box. Couple months ago I saw a man who does traditional finnish "Bonesetting" and he was able to fix an 1,5cm leg lenght difference and adjusted the patella location and this was a instant relieve for my left knee pain under stress conditions. After this treatment the already existing slight hip pinch came up very pronounced and after another visit his view of the problem was a possibly tight piriformis muscle. Yet not much relieve. I can locate the pain area with my thumb and It's next to the femur head and the pain is like pressing a nerve. I will continue to find the person who has the experience to see these imperfections and give me a hand. Meanwhile I've found b-reddy writing couple interesting articles about hip retroversion and structural adaptation limitations of the hip.
@Jstella526 жыл бұрын
Hey Neal. I have had hip pain for the last two years. The one PT said I only had 10 degree internal rotation in my right hip but over 45 degrees of external rotation. The problem has been very frustrating, is there any way to increase internal rotation of the hip?
@andio996 жыл бұрын
Jordan Stella yes, as you see in the video, working on the psoas and related structures allows the hip to internally rotate. There can be fit - able dysfunction that goes with it and continues to drive the problem. Strangely enough, old ankle sprains are the biggest culprit of this problem.
@Jstella526 жыл бұрын
Thanks Neal. I have been trying to do stretches and exercises, but my right hip flexor is very tight and my glute is pretty weak on that side. Do you know of physical therapists, that deal with hands on approaches and exercises to increase internal hip rotation? Thanks
@andio996 жыл бұрын
Jordan Stella where are you located? I know some therapists across the country
@Jstella526 жыл бұрын
Hey Neal, I live in Wilkes Barre PA about two hours from philly
@andio996 жыл бұрын
Jordan Stella I know Perry Tallman, PT in York, PA. Maybe a call to him and he might know someone closer to you but that's a big maybe
@zeusthecat996 жыл бұрын
I have struggled for 5 years with right pelvis turning out. Seeing this video is amazing and give me hope, but, I have no idea who or where I can get this done. My chiropractor does not do this. Any suggestions??? I was told by a PT that people do not ask someone to do this procedure, they have to figure out what you need done.
@andio996 жыл бұрын
CJ Smit as I say in the video, working the psoas, the inguinal ligament, and the ankle really make this go away. If your whole half pelvis is turned out you may require work on the obturator internus between the hip and the ischial tuberosity.
@nopenopenope123236 жыл бұрын
Thank you for making this video. I paid tons to a physical therapist who had me doing the other stretches, which helped a tiny bit but not this much
@bonniemoore39836 жыл бұрын
bonnie moore 1 day ago Neal O'Neal, I was wondering if you could make a video to show us exactly how & where to place our fingers on the inguinal ligament & also about how much pressure, your also saying that it takes more than one time to fix it, so if we did it three times a day will it pull or pop every time, or just the first time? Thanks Bonnie
@andio997 күн бұрын
It is advisable to have someone locally show you where to place your fingers because there is a nerve and artery in the area that cross under the inguinal ligament
@oiyabastard72756 жыл бұрын
I had to go to urgent care for this all they did was give me a steroid shot and pills seriously if they just had a massage therapist there most people that injured their back can at least feel better walking out of there
@user-le5xl3vf2f6 жыл бұрын
This doesnt work if you have developmental dysplasia or scoliosis
@andio996 жыл бұрын
Lewis V There is an interaction between development and function. Your body is developing throughout your life. Arthritis is one aspect of this development. It may surprise you to see the changes in developmental dysplasia that occur as a course of treatment progresses. A long standing patient recently told me about how the glasses she purchased just before her first visit with me that ended up being the incorrect prescription rested all funny on her face after she inadvertently put that pair on.
@user-le5xl3vf2f6 жыл бұрын
Neal O'Neal ive ended up with a labral tear on my good left hip due to problems with right side for many years
@andio996 жыл бұрын
Lewis V sorry to hear that. That is often the case in these situations where the bad side cause the good side to adapt then compensate through frank pathology. Certainly, you want to do this on both sides. What I don't show in the video is how to press the inguinal ligament with your fingers while laying on your back, with your knee bent up, and letting that leg fall inwards and outwards until you feel a twingy pull and a pop. Then the hip will be able to rotate inwards while straight and you laying flat. Do that every day, sometimes 3 times a day. I don't show that but that's what I would tell someone with this problem.
@user-le5xl3vf2f6 жыл бұрын
Neal O'Neal thanks for that, im seeing an orthopedic later this month. A ct scan shows that my bad leg has shortened, not structural but true. Is this possible if you played a lot of football at a young age, that an underlying cause can shorten your bones over time whilst you were in pain? Or are you simply born with one shorter leg which then messes up the rest of the body over time? Ive also injured my right shoulder due to this, it used to "hang" up all the time, still does but i am aware of it now
@andio996 жыл бұрын
Lewis V you may have prematurely closed the growth plate with this problem or another injury especially bad ankle sprain. Football has been hard on a lot of us but so has other parts of our lives. The shoulder opposite the problem usually goes bad because you try to compensate by over swinging that arm to get momentum in a hip when the hip flexor is spasmed / can't fire correctly. So yes, that is usually part of the global pattern. Biceps tendons into the labrum and AC joints go bad and beat up the rotator cuff.
@howardchauvin78556 жыл бұрын
in your exercise, you are stretching more of your adductors than your piriformis, you need ADDuction not ABduction
@andio996 жыл бұрын
Howard Chauvin Adductor stretch would require that my foot go away from my body. Adduction requires me to stretch my abductors.
@andio996 жыл бұрын
If I stretch in that position I'm actually stretching my sciatic nerve through my piriformis.
@andio996 жыл бұрын
If you stretch your foot across your body that stretches the Abductors. If you stretch your foot away from your body that stretches your Adductors.
@whengrapespop57286 жыл бұрын
*Hi, my name's Leon, and I've got some problems with the allignment of my body. I understand if whoever reading this won't be able to solve them, nor explain them, but please consider reading if you've got the time.* *Feet:* I'm missing arches under my feet, but I'm trying to build up muscle strenght to keep the arches from flattening out, however, I can't seem to find a natural position for my feet except for when I'm straining to lift my arches (which I'm only able to do for under 20 seconds). As long as I can remember, I have balanced my whole bodyweight on my toes instead of the 'ball of the foot', which I am today constantly consious of _not_ doing, since I'm pretty sure this assisted in causing my flat feet and dead arches. *Legs and hips:* My hips seem out of allignment; my whole right leg externally rotates itself pretty strongly compared to my left leg, and I've been forcefully keeping my legs straight while walking for quite a few years now (however, when I was younger, I pretty much let my right leg dangle while walking, for years). This is hard to do combined with trying to find the right spot under my feet to carry my bodyweight. My knees seem fine, and they seem to rotate in line with my hips, so I'm not sure if my 'flat feet' are the cause of the imbalance in my hips. *Glutes and pelvis:* I generally have pretty week glutes, which I know would make things a lot easier for me if I strengthened. I'm working on my glutes, but I am also worried that doing so while my hips aren't alligned might cause future problems. I don't think my pelvis is too bad; I can't seem to determine if it's rotated forward or backwards (which I assume is a good thing), but my hip flexors are very tight. *Chest, shoulder and neck:* My left shoulder and chest seem lower than my right shoulder and chest, but my left side feels a lot smoother and relaxed, while my right side is very stiff and in constant discomfort throughout my back/shoulder/neck, mostly along the spine (upper back). I think my right side is tense, while my left side is in a more natural position - however, my left hip seems contracted towards my left shoulder. *Thoughts:* I have done some research, and I know these symptoms can be caused by my flat feet, but my lower legs contradict this theory. I think most of my problems are coming from my tense externally rotated right hip, years of left leg dominance, dead arches and weak glutes. My ability to internally rotate my hips seem similar on both legs, but my right leg just naturally angles itself 50 degrees outwards. My back is pretty strong, shoulders too, but my abs need some attention. The right side of my neck and mid-upper back need a release, as they constantly feel contracted together, but I suspect that they will quickly contract again if my other imbalances aren't fixed. I do think I might need someone to have a quick look at me, hopefully being able to tell me what I should work on and give me some proper guidance. I am moving to Tacoma, Washington in two days, and I was wondering if there is someone there that you might know and trust? I'm only 21 years old, and I think that's a good thing for being able to recover, and I don't want to wait too many years to get my body working as it should, _but I also don't want to be wrongly diagnosed like so many seem to be._ Also, if something seems obvious from what I've written, please let me know. Blessings, Leon
@andio996 жыл бұрын
When Grapes Pop Leon, I'm Neal O'Neal, PT, a manual physical therapist and I work in Redmond and Renton. Dennis Eaton, PT, in the video, works in Portland. We teach and treat patients who have similar problems to you. I would advise calling one of us and getting treated. 206-856-9305 for me and 503-235-5500 for Dennis. Check out our website ansbalancehrv.com or mine at Pursuitpt.com
@zippersdownvlog6 жыл бұрын
Nice. I'll have to try this. Thanks.
@uchihasasuke74366 жыл бұрын
Neal O'Neal Kneeling watching Shaquille O'Neal while eating a meal
@daniellemccarter57066 жыл бұрын
How to fix this for good
@andio996 жыл бұрын
Danielle Mccarter that depends on the ultimate cause. Leg not working right, ankle, knee, foot? Appendix? Reproductive tract irritation? Colitis? C2 problem?
@daniellemccarter57066 жыл бұрын
Neal O'Neal Omg that's to much I've been searching for answers for 15 years it's taken my life. I have an intense need to position myself to try and rotate it properly myself. I've even asked family to do to me what you've done in this video but it doesnt stay. I'm having an MRI to measure my legs soon, if it's a leg discrepancy or SI Joint dysfunction what's the best course of action. Ugh for years I've been asking doctors what's wrong and not one until now has said to measure my legs. I e been diagnosed with SI Joint Dysfuntion and piriformis syndrome and a few other things by many different doctors. Doesn't seem not one can get it right and yet I can't work anymore cause of it. If it is rotated as it literally feels like it is, I've always described the feelings as I feel crooked. It feels and though I'm walking side ways and my ankle/foot and hip feel the dire need to be twisted outward, when I twist my left food inward it hurts. Twisted outward hurts too but feels like a good stretch and like the right position. Moment I let go and foot is regular I feel crooked again. I also feel intense need to squeeze my legs together 50 times a day and my pubic bone and crevice of pelvis pop and only bring a little relief for a moment. I have pain right under the line of my left buttock, middle of that buttock and pain in inner thigh that feels a pulling to it. It feels as though my left leg starting at the foot needs to be rotated like a T cork screw would be to a wine bottle, that's the only analogy I could say I feel. I'm also surprised you mention appendix that affects rotation?
@daniellemccarter57066 жыл бұрын
Neal O'Neal kzread.info/dash/bejne/e3mqz6eDYKico9Y.html This is also what I feel it needs in conjunction with what you did in your video. How to find someone who can work doing both.
@andio996 жыл бұрын
Danielle Mccarter where do you live? I might know someone in your area
@daniellemccarter57066 жыл бұрын
Neal O'Neal Los Angeles omg that would be awesome you have no idea I've been a mystery case losing life.
@daniellemccarter57066 жыл бұрын
I need this so bad
@Someodd7 жыл бұрын
I've had issues with my piriformis for years, and doing stretches never helped. Except this one! Thanks so much!
@nealoneal47697 жыл бұрын
Someodd Glad to be of help!
@LuxFlowz7 жыл бұрын
It's called "Myofascial Release"
@nealoneal47697 жыл бұрын
LuxFlowz it's called an externally rotated hip, the treatment approach may require Counterstrain, myofascial techniques, PNF, or pin-and-stretch, etc
@daniellemccarter57066 жыл бұрын
Neal O'Neal Where are you located I need help
@markorubenstein7 жыл бұрын
I have the same issue, but rotating towards the outside instead of inside?
@LuxFlowz7 жыл бұрын
If you're rotating towards the outside that means you have a problem with internal rotation. This is for your problem.
@Annettesmusic7 жыл бұрын
Hi Neal, I have had OA for a while but, this just happened about 8 months ago. I noticed my entire right leg turning outwards. One day, in front of the mirror, I turned my good leg inwards and outwards and, just the leg moved. When I did that with the externally rotated right leg, I noticed my hip did the moving along with the leg. Is there a name for this and is there any physical therapy that can correct or, at least help this condition since the pain has been causing me to limp? Thanks for your advice. Annette
@khushikatyal23806 жыл бұрын
Annettesmusic do u find any solution for dis problem mam
@andio996 жыл бұрын
Annettesmusic, This condition is not associated with a diagnosis until the damage is bad enough to warrant a lot of pain. The damage and the pain can manifest in many areas. A number of rehab people physical therapists, chiropractors, etc may have the knowledge to help you counter the effects of this condition.
@mysticalpathmysticalpath60211 ай бұрын
@@andio99can you share where you have your office? I had a fall in february and in april due to my balance not being well and after the second fall that got a bad ankle sprained I noticed the same exact hip problem. Thank you
@nealoneal476911 ай бұрын
Any good therapist should be able to release your ilio-psoas muscle. That should mostly take care of it. Sometimes it is harder than that and the common tendon of the pelvic floor muscles as they cross to the posterior and inferior hip capsule needs to be released as well. Unfortunately, this problem often is part of a bigger whole: the foot and ankle may be involved or even the upper cervical spine (postural reflexes) but start with the ilio psoas and let’s see how that goes.
@izac69887 жыл бұрын
Hi. Where can I find the evidence for scaption being advantageous over the classic exercise and closed/open packed shoulder problems
@chrisweeks87898 жыл бұрын
I don't know if you're addressing the real problem, look how his torso naturally leans to his right. That whole side of the body looks to be contracted.
@andio998 жыл бұрын
Yes, Chris, the whole body does tighten to that side AS A RESULT OF GAIT, therefore the upper body responds to Ground Reaction Forces. Unless the patient had a positive Cervical Bias Test. In this case it was the lower extremity. The torso returns to normal upon treatment. Have you observed this with treatment?
@nealoneal47698 жыл бұрын
The specific muscle is the psoas but other problems feed into that such as the postero-lateral knee, the deep posterior calf muscles, the function of the rearfoot and midfoot, etc. The vastus lateralis and vastus intermedius can also both cause the psoas to be neurologically spasmed. Also, do not discount the role of the piriformis and obturator internus.
@VBH888810 ай бұрын
What combination of movements would I have to do to fix a outter rotated right leg, it’s not extreme but I have also noticed the leg feeling shorter making me do so more than necessary, it wasn’t the case before and physically active with weight training.
@NelsonBiglar8 жыл бұрын
I guess that's good but it doesn't provide details as to what is causing that to happen? What muscles are more than likely tight and what ones aren't activating correctly to keep the hip from wanted to be internally rotate.
@andio998 жыл бұрын
Mitch, That is why you come and take a class from Kinections, Inc. We discuss all of these things especially the connections between different levels and how they are part of the whole of the problem.
@NelsonBiglar5 жыл бұрын
@@andio99 ya I get that but what muscle was being palpated? Was being a jerk just asking. Appreciated you feedback.
@andio995 жыл бұрын
@@NelsonBiglar in this video, the psoas tendon and the anterior hip capsule are being palpated. Those structures tighten and keep the hip from internally rotating. That may seem paradoxical but work with it and you will see. The lack of rotation is the inability to posteriorly glide in the joint. The psoas keeps it rotated externally and anterior in the socket and the hip capsule tightens down over time. This happens first anteriorly then posteriorly so the entire hip capsule becomes a problem.
@ozziekiwi38 жыл бұрын
How can I correct this myself Neal? My gluteus medius appears to be causing this. Thanks
@nealoneal47698 жыл бұрын
+Ray Kirton The distal end of the vastus lateralis gets adhered to the femur- you must introduce motion to it by shearing it perpendicular to its fibers on the outside of the femur- it will be very sore. The other way is to treat the psoas at its insertion, as it goes under the ilioinguinal ligament and in the lateral iliac fossa. You must rule out cervical bias- do the test, observe you have a leg that won't internally rotate and rotate your head to that side- if it gets better it's your neck. Finally, Talus function is paramount so you must restore talar ant-post glide
Пікірлер
Good job 🌹🌹🌹
How are you doing. Are you looking for a professional KZread thumbnail designer? Let me know please Thanks?
Hello. Do you have more videos like this?.
😮😮😮😅
Any pointers on where someone should dig their thumb? I’m trying to get someone to do this for me at home
Damn! Wish this was something I could do by myself.
Hey Neal, can you make a video on how to fix abducted tibia
Hi I’m in Atlanta,do you know anyone here that can help with this? I saw you comment about knowing therapists across country.Thank you in advance!
A PT named Kent Osborne is in your area and has taken classes from me and others
Can you use this technique to fix over internal rotation on one side too? Great video
Yes, the psoas needs to be woken up so to speak. Sometimes the pelvic floor and hip capsule are a part of this specific problem
Just want to say I’ve started doing this and I think this is the key to fixing costochondritis for anyone who has it. If you’re also a side sleeper I would recommend switching to sleeping on your back because side sleeping in an improper way can cause you to jam up the rib hinges on whichever side you sleep on over time
👍
Hello, I got a hip pain since 2 yeras. When i pull my knee up then some kind of noise come out, its not cracking it,s more like a muscle going thru something. When i make my both feet straight together and straight my upper body then i feel like something would tear my muscles off (only on the left side). Only my left foot is like a "duck foot" when i walk What should i do? What shoud i do?
It may be your iliacus or psoas muscles but is the sound in the front or back it inside of the hip? Can you feel where the noise is when it happens (put your fingers into the hip area)? Look for a manual therapist in your area.
@@andio99 Hi! Thanks for your answer. I am over this pain now. This was caused by tightened muscles in the hip area. I was doing martial arts at that period of time, I wasn't warming myself up long enough before i started training. That was very important. Stay safe!
And if the problem isn't the damn hip?!
This is one possibility but if your hip is externally rotated then your hip is externally rotated. Pelvic floor muscles, reflexes out of your neck, and your hip capsule are other possibilities.
stop it, that will make it worse. do external rotation on the affected side instead
Hips lose External Rotation when they have already lost internal rotation for so long that it is destroying the hip joint. I doubt in a 13 yo that’s what we would see unless he had a serious problem. Also, note how the treatment fixes the lack of internal rotation. Hard to fix the wrong side if it is not a problem, and we know that was the externally rotated side because it got better with treatment. If the other side were externally rotated then the treatment to the “wrong side” would have failed. Maybe you missed that.
Thank you so much! I had so many problems with this muscle my foot was numb had trouble walking. I tried every exercise on KZread, I went to Chiropractor. This is the only exercise that worked. Thank you so much! You have no idea how much this helped me. Also helps getting a seat pad for worn out desk chairs to relieve the pressure. But that alone is not enough. I had to do this exercise too.
What if you are not flexible enough to get your left foot under your right buttock?
Just cross your leg in front of you as best you are able.
Hi
I use this regularly, thank you!
For how many minutes should I do this a day? Thank you!
You shouldn’t do this too much, it can make you really sore. You can do it multiple times throughout the day so that you get more treatment but for more than 10-15 minutes at a time may be too much.
Are you able to address fallen arches in the foot as well?
Shervon, fallen arches if ligamentous are natural so no fixing. However, if muscular it is due to the deep calf musculature such as the posterior tibialis. I have another video on KZread to address that problem. Neal
Externally rotated leg OR externally rotated knee (tibia)??
ER’d femur. Otherwise the femur would be IR’d and only the foot ER’d as you see more in women than men. Watch for the anterior glide of the hip as you attempt to IR it. That’s the femur. In the case you mention the femur drops posteriorly in the acetabulum as you IR the leg and the Tibia locks and glides anteriorly. That’s the clue on how to treat those differently
Oh wow, thank you so much
Its he dead ?
Can i ask!!! Ru a chiropractor x
I am an osteopathic physical therapist so I try to change the underlying problems in the body instead of focusing on pain
No, Osteopathic Manual Physical Therapist
It's important to point out the difference with external rotation and external tibial torsion. External tibial torsion can only be fixed by surgery, because the tibia bone is deformed and unable to align the knee and foot correctly. Physio therapy on people with duck feet (external tibial torsion) won't work.
Lol
Not true. The popliteus muscle controls external rotation of the tibia as well as the talar and sub-talar joints.
can i use this for lower rib pain, that pops from time to time.
Yes, you have to be careful though towards the front and ends of the lower ribs. The ends of the ribs are cartilage and the joint in the rib where the bone and cartilage come together can pop and become painful if you’re not careful. Very effective, however.
Thanks! I've been using this on my legs - it's helping way better than a foam roller or a stick. And it's helping way up in my hip, too!
Neal O'Neal, I would like to fly to Washington for some treatments for my externally rotated hip. Would 3-4 days of treatment be sufficient to correct the problem?
If you don't correct what is _causing_ it, then it will just wind up rotated again within probably a day or two and your money would be wasted; best to find someone local to you. Chiro or phys. therapist.
Where do you live? I may know someone in your area that can do this treatment.
Seattle area? @@nealoneal4769
I can’t tell if I have this same problem or not, each leg seems to internally rotate about the same as one another. However, my right leg naturally externally rotates when I rest (laying down on my back) like crazy, I feel discomfort at the inside of my knee. When laying down my feet basically look like this I / , could anyone give me any insight?
Do you have pain or dysfunction (such as lack of gluteus strength or poor balance on that side)? Then you have an actual problem.
@@andio99Hi, I also do find my right leg more externally rotated and I notice poor balance and lack of gluteus strenght on that side. The problem is a very painful hip pinch while walking longer than 30min on the opposite left side. I can simulate the pain when I stand both feet or only left foot externally rotated while I tilt my pelvis forward. I notice small amount of pronation on the left foot compared to the right one. I have been very desperate for over 5 years since I can't do sports anymore not even cycling. I could not be happier If you had an idea and give me a hint what should I do to fix this issue.
@@jont7318 The problem is corrected as a regional approach to getting muscles, ligaments, and joint capsules to lengthen to restore appropriate hip joint function. This approach requires foot / ankle, knee, hip , lumbopelvic, and all the muscles and ligaments involved to function together. In other words, someone trained to see the whole problem not just the 6 inch box of pain. I may know of someone close to you but I take it you have already tried traditional physical therapy to no avail?
@@andio99 Thank you for your thought respond. Here in Finland I have been trough few physical therapist which they all seemed to have a similar view and approach of the problem and the their help basically includes stretching leg muscles and strentghtening the muscles around the box. Couple months ago I saw a man who does traditional finnish "Bonesetting" and he was able to fix an 1,5cm leg lenght difference and adjusted the patella location and this was a instant relieve for my left knee pain under stress conditions. After this treatment the already existing slight hip pinch came up very pronounced and after another visit his view of the problem was a possibly tight piriformis muscle. Yet not much relieve. I can locate the pain area with my thumb and It's next to the femur head and the pain is like pressing a nerve. I will continue to find the person who has the experience to see these imperfections and give me a hand. Meanwhile I've found b-reddy writing couple interesting articles about hip retroversion and structural adaptation limitations of the hip.
Hey Neal. I have had hip pain for the last two years. The one PT said I only had 10 degree internal rotation in my right hip but over 45 degrees of external rotation. The problem has been very frustrating, is there any way to increase internal rotation of the hip?
Jordan Stella yes, as you see in the video, working on the psoas and related structures allows the hip to internally rotate. There can be fit - able dysfunction that goes with it and continues to drive the problem. Strangely enough, old ankle sprains are the biggest culprit of this problem.
Thanks Neal. I have been trying to do stretches and exercises, but my right hip flexor is very tight and my glute is pretty weak on that side. Do you know of physical therapists, that deal with hands on approaches and exercises to increase internal hip rotation? Thanks
Jordan Stella where are you located? I know some therapists across the country
Hey Neal, I live in Wilkes Barre PA about two hours from philly
Jordan Stella I know Perry Tallman, PT in York, PA. Maybe a call to him and he might know someone closer to you but that's a big maybe
I have struggled for 5 years with right pelvis turning out. Seeing this video is amazing and give me hope, but, I have no idea who or where I can get this done. My chiropractor does not do this. Any suggestions??? I was told by a PT that people do not ask someone to do this procedure, they have to figure out what you need done.
CJ Smit as I say in the video, working the psoas, the inguinal ligament, and the ankle really make this go away. If your whole half pelvis is turned out you may require work on the obturator internus between the hip and the ischial tuberosity.
Thank you for making this video. I paid tons to a physical therapist who had me doing the other stretches, which helped a tiny bit but not this much
bonnie moore 1 day ago Neal O'Neal, I was wondering if you could make a video to show us exactly how & where to place our fingers on the inguinal ligament & also about how much pressure, your also saying that it takes more than one time to fix it, so if we did it three times a day will it pull or pop every time, or just the first time? Thanks Bonnie
It is advisable to have someone locally show you where to place your fingers because there is a nerve and artery in the area that cross under the inguinal ligament
I had to go to urgent care for this all they did was give me a steroid shot and pills seriously if they just had a massage therapist there most people that injured their back can at least feel better walking out of there
This doesnt work if you have developmental dysplasia or scoliosis
Lewis V There is an interaction between development and function. Your body is developing throughout your life. Arthritis is one aspect of this development. It may surprise you to see the changes in developmental dysplasia that occur as a course of treatment progresses. A long standing patient recently told me about how the glasses she purchased just before her first visit with me that ended up being the incorrect prescription rested all funny on her face after she inadvertently put that pair on.
Neal O'Neal ive ended up with a labral tear on my good left hip due to problems with right side for many years
Lewis V sorry to hear that. That is often the case in these situations where the bad side cause the good side to adapt then compensate through frank pathology. Certainly, you want to do this on both sides. What I don't show in the video is how to press the inguinal ligament with your fingers while laying on your back, with your knee bent up, and letting that leg fall inwards and outwards until you feel a twingy pull and a pop. Then the hip will be able to rotate inwards while straight and you laying flat. Do that every day, sometimes 3 times a day. I don't show that but that's what I would tell someone with this problem.
Neal O'Neal thanks for that, im seeing an orthopedic later this month. A ct scan shows that my bad leg has shortened, not structural but true. Is this possible if you played a lot of football at a young age, that an underlying cause can shorten your bones over time whilst you were in pain? Or are you simply born with one shorter leg which then messes up the rest of the body over time? Ive also injured my right shoulder due to this, it used to "hang" up all the time, still does but i am aware of it now
Lewis V you may have prematurely closed the growth plate with this problem or another injury especially bad ankle sprain. Football has been hard on a lot of us but so has other parts of our lives. The shoulder opposite the problem usually goes bad because you try to compensate by over swinging that arm to get momentum in a hip when the hip flexor is spasmed / can't fire correctly. So yes, that is usually part of the global pattern. Biceps tendons into the labrum and AC joints go bad and beat up the rotator cuff.
in your exercise, you are stretching more of your adductors than your piriformis, you need ADDuction not ABduction
Howard Chauvin Adductor stretch would require that my foot go away from my body. Adduction requires me to stretch my abductors.
If I stretch in that position I'm actually stretching my sciatic nerve through my piriformis.
If you stretch your foot across your body that stretches the Abductors. If you stretch your foot away from your body that stretches your Adductors.
*Hi, my name's Leon, and I've got some problems with the allignment of my body. I understand if whoever reading this won't be able to solve them, nor explain them, but please consider reading if you've got the time.* *Feet:* I'm missing arches under my feet, but I'm trying to build up muscle strenght to keep the arches from flattening out, however, I can't seem to find a natural position for my feet except for when I'm straining to lift my arches (which I'm only able to do for under 20 seconds). As long as I can remember, I have balanced my whole bodyweight on my toes instead of the 'ball of the foot', which I am today constantly consious of _not_ doing, since I'm pretty sure this assisted in causing my flat feet and dead arches. *Legs and hips:* My hips seem out of allignment; my whole right leg externally rotates itself pretty strongly compared to my left leg, and I've been forcefully keeping my legs straight while walking for quite a few years now (however, when I was younger, I pretty much let my right leg dangle while walking, for years). This is hard to do combined with trying to find the right spot under my feet to carry my bodyweight. My knees seem fine, and they seem to rotate in line with my hips, so I'm not sure if my 'flat feet' are the cause of the imbalance in my hips. *Glutes and pelvis:* I generally have pretty week glutes, which I know would make things a lot easier for me if I strengthened. I'm working on my glutes, but I am also worried that doing so while my hips aren't alligned might cause future problems. I don't think my pelvis is too bad; I can't seem to determine if it's rotated forward or backwards (which I assume is a good thing), but my hip flexors are very tight. *Chest, shoulder and neck:* My left shoulder and chest seem lower than my right shoulder and chest, but my left side feels a lot smoother and relaxed, while my right side is very stiff and in constant discomfort throughout my back/shoulder/neck, mostly along the spine (upper back). I think my right side is tense, while my left side is in a more natural position - however, my left hip seems contracted towards my left shoulder. *Thoughts:* I have done some research, and I know these symptoms can be caused by my flat feet, but my lower legs contradict this theory. I think most of my problems are coming from my tense externally rotated right hip, years of left leg dominance, dead arches and weak glutes. My ability to internally rotate my hips seem similar on both legs, but my right leg just naturally angles itself 50 degrees outwards. My back is pretty strong, shoulders too, but my abs need some attention. The right side of my neck and mid-upper back need a release, as they constantly feel contracted together, but I suspect that they will quickly contract again if my other imbalances aren't fixed. I do think I might need someone to have a quick look at me, hopefully being able to tell me what I should work on and give me some proper guidance. I am moving to Tacoma, Washington in two days, and I was wondering if there is someone there that you might know and trust? I'm only 21 years old, and I think that's a good thing for being able to recover, and I don't want to wait too many years to get my body working as it should, _but I also don't want to be wrongly diagnosed like so many seem to be._ Also, if something seems obvious from what I've written, please let me know. Blessings, Leon
When Grapes Pop Leon, I'm Neal O'Neal, PT, a manual physical therapist and I work in Redmond and Renton. Dennis Eaton, PT, in the video, works in Portland. We teach and treat patients who have similar problems to you. I would advise calling one of us and getting treated. 206-856-9305 for me and 503-235-5500 for Dennis. Check out our website ansbalancehrv.com or mine at Pursuitpt.com
Nice. I'll have to try this. Thanks.
Neal O'Neal Kneeling watching Shaquille O'Neal while eating a meal
How to fix this for good
Danielle Mccarter that depends on the ultimate cause. Leg not working right, ankle, knee, foot? Appendix? Reproductive tract irritation? Colitis? C2 problem?
Neal O'Neal Omg that's to much I've been searching for answers for 15 years it's taken my life. I have an intense need to position myself to try and rotate it properly myself. I've even asked family to do to me what you've done in this video but it doesnt stay. I'm having an MRI to measure my legs soon, if it's a leg discrepancy or SI Joint dysfunction what's the best course of action. Ugh for years I've been asking doctors what's wrong and not one until now has said to measure my legs. I e been diagnosed with SI Joint Dysfuntion and piriformis syndrome and a few other things by many different doctors. Doesn't seem not one can get it right and yet I can't work anymore cause of it. If it is rotated as it literally feels like it is, I've always described the feelings as I feel crooked. It feels and though I'm walking side ways and my ankle/foot and hip feel the dire need to be twisted outward, when I twist my left food inward it hurts. Twisted outward hurts too but feels like a good stretch and like the right position. Moment I let go and foot is regular I feel crooked again. I also feel intense need to squeeze my legs together 50 times a day and my pubic bone and crevice of pelvis pop and only bring a little relief for a moment. I have pain right under the line of my left buttock, middle of that buttock and pain in inner thigh that feels a pulling to it. It feels as though my left leg starting at the foot needs to be rotated like a T cork screw would be to a wine bottle, that's the only analogy I could say I feel. I'm also surprised you mention appendix that affects rotation?
Neal O'Neal kzread.info/dash/bejne/e3mqz6eDYKico9Y.html This is also what I feel it needs in conjunction with what you did in your video. How to find someone who can work doing both.
Danielle Mccarter where do you live? I might know someone in your area
Neal O'Neal Los Angeles omg that would be awesome you have no idea I've been a mystery case losing life.
I need this so bad
I've had issues with my piriformis for years, and doing stretches never helped. Except this one! Thanks so much!
Someodd Glad to be of help!
It's called "Myofascial Release"
LuxFlowz it's called an externally rotated hip, the treatment approach may require Counterstrain, myofascial techniques, PNF, or pin-and-stretch, etc
Neal O'Neal Where are you located I need help
I have the same issue, but rotating towards the outside instead of inside?
If you're rotating towards the outside that means you have a problem with internal rotation. This is for your problem.
Hi Neal, I have had OA for a while but, this just happened about 8 months ago. I noticed my entire right leg turning outwards. One day, in front of the mirror, I turned my good leg inwards and outwards and, just the leg moved. When I did that with the externally rotated right leg, I noticed my hip did the moving along with the leg. Is there a name for this and is there any physical therapy that can correct or, at least help this condition since the pain has been causing me to limp? Thanks for your advice. Annette
Annettesmusic do u find any solution for dis problem mam
Annettesmusic, This condition is not associated with a diagnosis until the damage is bad enough to warrant a lot of pain. The damage and the pain can manifest in many areas. A number of rehab people physical therapists, chiropractors, etc may have the knowledge to help you counter the effects of this condition.
@@andio99can you share where you have your office? I had a fall in february and in april due to my balance not being well and after the second fall that got a bad ankle sprained I noticed the same exact hip problem. Thank you
Any good therapist should be able to release your ilio-psoas muscle. That should mostly take care of it. Sometimes it is harder than that and the common tendon of the pelvic floor muscles as they cross to the posterior and inferior hip capsule needs to be released as well. Unfortunately, this problem often is part of a bigger whole: the foot and ankle may be involved or even the upper cervical spine (postural reflexes) but start with the ilio psoas and let’s see how that goes.
Hi. Where can I find the evidence for scaption being advantageous over the classic exercise and closed/open packed shoulder problems
I don't know if you're addressing the real problem, look how his torso naturally leans to his right. That whole side of the body looks to be contracted.
Yes, Chris, the whole body does tighten to that side AS A RESULT OF GAIT, therefore the upper body responds to Ground Reaction Forces. Unless the patient had a positive Cervical Bias Test. In this case it was the lower extremity. The torso returns to normal upon treatment. Have you observed this with treatment?
The specific muscle is the psoas but other problems feed into that such as the postero-lateral knee, the deep posterior calf muscles, the function of the rearfoot and midfoot, etc. The vastus lateralis and vastus intermedius can also both cause the psoas to be neurologically spasmed. Also, do not discount the role of the piriformis and obturator internus.
What combination of movements would I have to do to fix a outter rotated right leg, it’s not extreme but I have also noticed the leg feeling shorter making me do so more than necessary, it wasn’t the case before and physically active with weight training.
I guess that's good but it doesn't provide details as to what is causing that to happen? What muscles are more than likely tight and what ones aren't activating correctly to keep the hip from wanted to be internally rotate.
Mitch, That is why you come and take a class from Kinections, Inc. We discuss all of these things especially the connections between different levels and how they are part of the whole of the problem.
@@andio99 ya I get that but what muscle was being palpated? Was being a jerk just asking. Appreciated you feedback.
@@NelsonBiglar in this video, the psoas tendon and the anterior hip capsule are being palpated. Those structures tighten and keep the hip from internally rotating. That may seem paradoxical but work with it and you will see. The lack of rotation is the inability to posteriorly glide in the joint. The psoas keeps it rotated externally and anterior in the socket and the hip capsule tightens down over time. This happens first anteriorly then posteriorly so the entire hip capsule becomes a problem.
How can I correct this myself Neal? My gluteus medius appears to be causing this. Thanks
+Ray Kirton The distal end of the vastus lateralis gets adhered to the femur- you must introduce motion to it by shearing it perpendicular to its fibers on the outside of the femur- it will be very sore. The other way is to treat the psoas at its insertion, as it goes under the ilioinguinal ligament and in the lateral iliac fossa. You must rule out cervical bias- do the test, observe you have a leg that won't internally rotate and rotate your head to that side- if it gets better it's your neck. Finally, Talus function is paramount so you must restore talar ant-post glide