Continuing on with our topic from yesterday, let’s take an even deeper dive into tibial internal rotation and how you can start working on it.

The knee itself can get strained because of what is happening above and below it. Most people know the knee needs to be able to bend and straighten, but did you know the tibia has (and needs!) the ability to turn in and out? If you have ever noticed that your knee points straight but your foot is turned out, or when your feet are pointed straight ahead your knees turn in, this is an example of limited tibial internal rotation. Just like any other joint, the tibia needs its full range of motion (both internally and externally) to move from a better place. This allows the knee to be locked and unlocked with bending and straightening to promote stability and make sure pinching and excessive movement aren’t happening elsewhere in compensation.

I have seen clients who complained of knee pain, ITB pain, outside shin discomfort, and difficulty with finding glutes while squatting. We performed a simple range of motion test and identified the need for tibial internal rotation, and after mobilizing to correct it, their squat immediately felt better. That being said, by addressing tibial internal rotation you’re in essence mopping up the water on the floor, but not fixing the leak. You still need to address what is happening at the hip and the foot to help the positive changes stick. Cleaning up the “twist” that is happening at the tibia can help act as a “palate cleanser” to improve how the hip and foot function as you continue to peel back these layers.

Give this assessment a shot to see if you could benefit from the mobilization! If you found out you needed the mobilization, how did it go?

Stay tuned for more on this topic on Friday. We’re going to take a step toward “fixing the leak” with an exercise that I think you will find helpful!

Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartumcorrectiveexercisespecialist/

Comprehensive online program to help women correct pelvic floor issues, diastasis recti, and more
www.coreexercisesolutions.com
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