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" https://pubmed.ncbi.nlm.nih.gov/25142267/
Study 2 - "Revisiting the Role of Knee External Rotation in Non-Contact ACL Mechanism of Injury
" https://www.mdpi.com/2076-3417/13/6/3802
How to Wake Up Dead Feet (AKA How to do the Short & Skinny Foot): hhttps://youtu.be/hdMolpygXGg?si=pDCN00xf5jPzFmHZ
3 Exercises for Knee Pain Relief (Simple. Effective.): https://youtu.be/imyIAUIjkMg?si=F-FOZTCoSEi9eHDK
Knee Pain Solution: https://www.precisionmovement.coach/knee-pain-solution/ - 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!): https://www.precisionmovement.coach/rom-yt - 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.
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" https://pubmed.ncbi.nlm.nih.gov/25142267/
Study 2 - "Revisiting the Role of Knee External Rotation in Non-Contact ACL Mechanism of Injury
" https://www.mdpi.com/2076-3417/13/6/3802
How to Wake Up Dead Feet (AKA How to do the Short & Skinny Foot): hhttps://youtu.be/hdMolpygXGg?si=pDCN00xf5jPzFmHZ
3 Exercises for Knee Pain Relief (Simple. Effective.): https://youtu.be/imyIAUIjkMg?si=F-FOZTCoSEi9eHDK
Knee Pain Solution: https://www.precisionmovement.coach/knee-pain-solution/ - 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!): https://www.precisionmovement.coach/rom-yt - 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.
