How To FIX Tibial External Rotation | Knee Pain
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- Опубліковано 1 жов 2024
- Tibial external rotation is a misalignment occurring in the lower leg. Often times the tibia rotates outwards away from what is considered neutral. This misalignment is a VERY common cause of knee pain, and here is how you can address it.
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Hey Blake, I was wondering if you had a good test to determine if you needed this exercise. I feel tension medially on my tibia almost where it meets the femur and my right foot always seems to point externally if I am not paying attention. I believe I've addressed any tightness in my hips(TFL, glute med, etc.) that might make it point externally. Love your content man, keep killin it!
Your channel is like a gold mine! You're doing good stuff man
+Jackson Meade Haha, thanks for the positive words bro. Will do!
How do you differentiate external tibial rotation with an actual torsion of the tibias? I know the latter requires surgery to correct, so in the case of torsion, could doing an exercise like this cause further issues by throwing off the tibia's natural position in relation to the knee joint?
This stretch is extremely effective. I've had tibia external torsion since I was a child but, after doing this stretch once a day my foot now points forward with my knee and I'm only on week 2. It has incease basketball shot accuracy now that I point forward with my foot and punching power now that my feet are planted correctly instead of it losing power to turned out foot. This does work just keep at it and do it correctly. It also helps to stretch hips and calves.
Roger Palmiano Did you experience any new knee pain during this time?
pls give us an update
any update?
@@JordannGeorge He's probably dead now.. Death by internal rotation of the tibia.
@@alfredbryngelsson9052 lmao
I cant get any kind of motion doing that. How much force do i need to apply?
Hi! Been struggling with my left leg for about 6-7 years. Had a few injurys playing sport. Most physio threated me for “duck feet”. Nothing worked. Quick question: how often should I do this and how many reps of 60 sec would you reccomend?
Are your tibia straight now ? After doing this method?
Wow! 6 years of knees pointing inward, flexible flat feet hip and back pain, knee chondromalation. After 2 days of this... total f@cking realease... omg man. Thank you for your effort keep it up. I can now sit straight with my foot directly under my knee cap. Keep up the good work!
+TheGarry1212 Wow man, that makes me really happy to hear bro!
Wow I have same issue, must to try this exercise...
Is your tibia straight ? Or only felt relieve?
@@RajnishKumar-hf8iw I was just joking to cheer him up so he does mor videos
@@TheGarry1212 LMAO
Thanks for this! My athletic therapist pretty much did this technique with his hands, it's nice to know how I can do it on my own. Very helpful
+Dani Bolton Yes!
Hey Blake, your videos are awesome- thank you!! I have internally rotated Femurs and externally rotated Tibia. Can you do a video on internally rotated femurs/knees? :)
Is this the same as external tibial torsion? I am 31 and both my feet point outwards when I keep my legs straight, about 45 degrees. I was diagnosed during childhood for having varus knee. My parents forced me to keep my feet pointing forward as a child so I kept rotating the whole leg inward while walking, and I think this contributed to some level of anterior pelvic tilt. I am very conscious about the shape of my legs. If I keep my feet straight the calves move outwards.
After some research on the internet I think my condition is more likely to be tibial torsion with some femur retroversion, and not varus knee.
What happens to the shin muscles with this kind of treatment? Do they adapt to the new joint rotation or do they rotate with the tibia? Is there a similar treatment for ankle torsion/mobilization?
Sorry I can't be more detailed than this. Thanks for the video.
It’s the same. “Torsion” just means “being twisted”. In this case he’s referring to “External” Tibial Torsion/Rotation.
About how often should a person perform this before seeing results?
Did you have results ?
I guess not
Dmell Branch lol
Thank you so much I’m a triple jumper and used this method and now my phases are so much smoother as my feet now point forwards great video👍
what band did you use? what length or color
I wish there was a 3D/XRay type video to show how this movement
I didn't realize there was even a name for this condition, but it is extremely prevalent in the dance world. As a student ballet teacher, I see this a lot and even used to suffer from it (I reversed it using a similar technique.) Many dance teachers neglect to teach their youngest students that the knees must be in line with the toes at all times. I am now making tibia external rotation the subject of a case study for my teaching qualification. It is going to be my pet hate as a qualified teacher. Thank you for this video.
How do I know what type of tibia rotation I have? I have a labrum tear in my hip too. The angle of my left tibia is 5 degrees and the right is 3. My PT said it won’t get worse since I’m 37. I don’t remember it being this way or problematic until 2 years ago. Thanks for any help you can offer.
Blake, thanks for this. After months of knee pain, I can finally squat without pain, go on a longer drives without stopping every 30min and not waking up in the middle of the night due to knee pain.
Well this help weak glute medius on left side that won't strengthen and left foot that turns more outwards vs my right foot?
Do you actively dorsiflex in this position? I feel like the band just drags my foot down and slips
I have a question. My tibial Torsion causes my legs to appear bow legged. Will this exercise correct that?
Okay I'm definitely gonna try this method because i have some right knee issues with a little pain and discomfort and it definitely goes outwards.. helps when i bring the toe inwards-so internally rotating the knee.. i realize that often when standing - my right foot really goes off outwards
Hi, any info on this. I have this issue and it really bothers me. I'm afraid of osteothomy.
@@superskateboardingentertai9228 whatever you can do to prevent cutting into you, try it. Hope that helps, if not go to a gonstead, that knee problem is 99% caused by either sacrum subluxation (rotation) or pelvis misalignment or both
perfect instructional vídeo, i like the no bull approach, quick effective technique
is this a permanent fix? Do you have to keep doing it? For how long? I have only read that surgery fixes it, and now it seems ike a simple fix on this video, so who is right?
I'd love to know this
yeah dude surgery is the only way so go give the doc 10 grand lmao how dumb can you be?
Blake, for internal rotation of the tibia, should I do the same exercise but with rotation towards the exterior ?
How many sets should I do and how often? Thank you!
Are your tibia straight now?
So, here is what happened to me. I got bone bruises in the back of my left knee because of squats. Not that my form was bad, but I already had pain in both of my knees in hyperflexion so for example in the bottom of a ATG squat. I had the same thing in both knees but only one got injured (I did an RMI but my sports doctor didn't tell me about a root cause that lead to that injury, he just told me to rest and not hyperflex the knees until it heals)
The thing is, I'm scared that if I start to squat again after I'm healed, it may happen again, because the root cause wouldn't be treated.
Basically, since I started weightlifting and ATG squats, I noticed that I have been missing range of motion in my knees, so I'v been missing knee flexion so that I can't "sit on my heels" completely. So when I started doing squats, I felt some cracking in my knees, some pain and a feeling like my knees are going to give up at the bottom of a squat even with no weights.
So I think I probably miss tibial internal rotation and that causes my bones to rub against each other and a missing of ROM. I was looking at those weightlifters receiving +100kg in the bottom of a clean and I was thinking oh shit that should feel so bad if I did that. But on them it looks so smooth haha I feel like my knees aren't miss some oil in there!
So you think a missing of tibial internal rotation can be the root cause? Thanks !
+byReZio Same problem here dude except that I have external tibial rotation. So, this is what I've learned after months of seeking for information and diagnosis, all by myself because doctors don't give a shit about the root of the problems. Just pay attention to this, lie down on your back straight, relax your legs, if the tip of your toes are pointing in the same direction that the knee you're ok, if not you have a problem, It could be external tibial rotation of internal (it depends of you foot and where you toes are pointing at, if your toes are pointing out it's an external if the toes are pointing in it's and internal rotation). So, if you femur and you hip are ok and simetric the problem is in your tibia (wich it also cause weakness in the gluteus medius and if you have an internal rotation your vastus internus may be stronger and bigger because the increse of the tension in that area, the opposite can also happen with an external, like my case, my vastus externus is stronger and bigger than the rest of the cuadriceps muscle). And I think that what you can see in this video is pretty much all the treatment available for this problem. Elsewhere there's nothing that we can do, we're pretty much fucked up.
In the past, I had both legs with tibial external rotation until one day I was in a kickboxing class and I throw a low kick with my right foot and my lef foot got stuck in the tatami, it's supposed to raise your heel and rotate you feet with the movement, but my whole feet got stuck and my heel didn't rise, so I rotated all my bodyweight on my knee and tibia, I had a tremendous pain in my knee during that and I fell to the ground, I thought that I'd broken something I was in such a pain and I coun't walk well, so I limped and I limped for moths! when the pain left the knee I couldn't stretch my leg very well, it was a little difficult because of the shortening of the muscles, tendons and ligaments but my external rotation was cure (just in the left leg that was the injuried one) due to the limp (I let my bodyweight rest on my ankle) my dorsiflexion increase, so my knee got corrected thanks to an injury. Nowadays I'm squating more than 150 kg, without a problem after two years of my miraculous recovery, but my right knee it started to pay the consequences of this problem.
If you ever find some exercise that works or treatmeant please let me know some how, maybe answering this comment, thanks.
Well that's all, I hope you read it all and helps you. And Excuse my bad english. Bye!
Agustín Alem Thanks for your comment! I did this test in addition to the tests I found here: traylbodywork.com/video/knee-pain-tibial-external-rotation-syndrome/
I didn't find that I had a lot of tibial external rotation, but I will still do the mobilisation showed by GuerrillaZen, in adition to some voodoo floss band around the knees and ankles. Because we know joints below and above the knee can cause some disfunction, either a lack of flexibility, stability, mobility in joints or even a lack of strength in certain muscles.
I hope this can work and I hope you will heal too! I definitely don't want to injur myself again!
Hi Blake, I have this issue with my right tibia. Would you say this can also lead to lateral pelvic tilt? My pelvis is dipped quite a bit on the same right side
+maxfaxmax1 Could potentially relate to that yes
Hi, where is the video for duck feet? Thwnk you
What about Tibial Anteversion?
Can you have both duck feet and this?
How to differentiate between hip rotation issue and tibial misplacement?
difficult, one could actually lead to another. but generally if you have a good hip rom for both er and ir it is probably only the tibia problem
I have been trying to fix this for what seems like ever. It happened after I had surgery on that foot. I only have it on right leg. I will try this exercise along with Brent Brushbrook's tibial internal rotation activator exercise. Do you have any other actual exercises for this dysfunction that you would recommend? Do you think this could also contribute to a forward right hip on same side or are these two different issues to address then?
+Lisa B Unfortunately I don't Lisa, but Brent Brookbrush is an excellent resource to consult. I am sure he has content on this!
Hey mate, thanks to you I am fixing my rounded upper back among other things such as tibial ext rotation. As far as I know, sometimes this happens when the joint (femur-tibia) cannot lock and unlock when they are vertically aligned (too much sitting) so the tibia rotates to find the space. I don't think only rotating does as much as rotating and locking the knee. What do you think?
Many thanks.
I m hockey player and I m having pain just Bellow the patella tendon between tibia joint
How many times per day should i be doing this on each leg?
Id say twice a day and 2 or 3 sets of 15 depends on the difficulty of the exercise
Isnt this internal rotation exercise?
I developed this on my right side after my ACL surgery. Now I have pain and limited knee flexion.
Gonna give this a go!
Thanks for the video. I have been told I have tibial torsion, but it gets worse at times. Maybe a mix of torsion and external rotation. How do you know the difference? I had been doing a version of this in a lunging stretch as well as a hip distraction using a band like this, as I have femoral anteversion on that side too (which eventually tore my labrum)! No one can tell me why I would have both dysfunctions in only the same leg, but I guess that is how they play together.
+marathonnh Yeah, thats real complicated. A good physio or my friend ryan debell would probably be able to help you out better!
Thanks! Will check him out at The Movement Fix, I was following him on FB, but not subscribed on UA-cam,
Instant relief!! Thank you!!
What's this exercise is called?
how about slight bow legs? I think that's what I have.illustration here
l l l l. thigh
l l. l l. shin
its like if foot shin thigh were 3 sticks stacked straight in each other, shin is moved horizontally do only half the shin is where it's supposed to be, other half is sticking out
+Min Young Kim Hey there, yeah I see this alot. Unfortunately much of this is due to congenital structural variations. Many times bones are just set that way and are not caused my muscle imbalances. I would see a physio in your area though and see what he thinks.
Ok. Thanks for the reply
Post double knee replacement and just found out today this is what's causing my pain. Ty for the exercises
I think I have a duck feet and external tibial rotation as well. I experience some mild knee pain after leg workouts especially on my right knee joint. How do I ascertain what problem I have? I am really confused if I have both issues or just one. my feet are also rotated outward.
Same problem here, is your knee pain on the right leg on the inside? Because mine is, I’m going to start doing this daily to see if it helps, I figured since I can’t do too much running when this is happening I can switch to swimming so I don’t put pressure on my joint while maintaining muscle, would suggest you to do this too in the mean time
Any results?
@@sahraouisidahmed4250 so many people say they will try it but never provide an update, so annoying, really want to know if this'll help lol
Excellent information. One question. Tibial torsion is different case from duck feet. My right leg is external rotated. I had an injury there (ITBS). My right glute is weak and stiff so I suppose I have duck feet and not tibial torsion ?
I didn’t read through comments to see if this was asked yet, but is this something I can have my 12 year old son start doing? If so, how often?
Backstory: i dislocated my kneecap and tore a ligament in my left leg. My problem is when i bend it under pressure like squat or lunges it moves outward is this because its rotating or is it a seperate problem
feel like this had took the pinch off my meniscus tear, is that correct? i will keep doing daily
well, this didn't do anything for me... yet? anything else i can do besides a chiropractor, which fixes it for like, a day?
Do you keep the knee as straight as possible or do you need a slight bend. I'm afraid if I bend it and twist it to not tear something in the knee? Because I know twisting is not good for ACL and meniscus. Correct me if I'm wrong, please. Thanks
So, if one suffers from Pronation Distortion Syndrome, the Bicep Femoris (short head) becomes overactive, therefore, causing tibial EXTERNAL rotation. However, isn't foot over-pronation accompanied by tibial INTERNAL rotation and adduction?
Is tibial rotation different from tibial torsion? As in, I don’t think this would be useful for an actual twist in the tibial bone that causes the rotation, right?
i've heard surgery is the only way to fix this. Does anyone know if this can help?
Does this technique work the same if you have the opposite? Internal rotation of the tibia? Many thanks!
Hello, Ive had this problem for like 6 or 7 years now. The first time it happened its because I was taking off my right boot but I was sitting and just like swing the shin up outwards and it got stucklike I couldn’t strectch it and it hurted in the back of the knee it felt like a little pinch, another time when i was in my swimming class doing like frogs and it happend again. I thought it was something with my column because I have esclerosis in my right side ( if im not wrong is that my column is more curved than normal, correct me if im wrong) could that be a cause, Thanks for the video
Love the channel. Can I ask though, i've fixed my duck feet with glute stretch & glute med strengthening and also some vmo exercises. Knee pain is gone now but I noticed my tibia is a little out. There's no pain, should i still attend to this?
+jctai100 I wouldn't do it if there is no pain man.
@@GuerrillazenFitness my tibia is externally torsioned , but no pain, but have doubt of having pain in future.. any results?
Hey bro
This exercise fixes the excessive external rotation right ?
I have tibial internal rotation. Would Do the same exercise but turn the tibia externally?
keep up the great information right on👍
+michael Fleming Will do Michael. Thanks!
Hello can u pls help me with this tibia pain,
im playin basketball that day and then i rebounded a ball and hit my knee to another one's knee , its so painful it doesnt have a fracture but its painful when running sitting and moving my legs
Is your knee supposed to hurt after this? I had someone do it to me and I think they did it too hard
merci de Paris c'est formidable thank of lot of Paris is great, have you some writing information daniel
Thanks bro.
This has worked for me. Cheers!
It is only my right tibia and I only just saw this so I will be trying the exercise for a few weeks then I'll will let you know.
I've been dealing with pain due to this issue my entire life! hope this Helps!
The Power Chronicles Did this help?
Awesome 👌
I did this exercise once and got up to 60℅ relief in in pain. do I need to repeat this exercise? Do I need to visit professional Physiotherapist?
How do you know if your tibia is shifting in or out?
Hey, can this work for knocked knees? Or is there anyway i can shift the positioms of my femur and tibia so that my knee is positioned correctly? Thank you!
Hi, thanks so much for the video. I was born with this issue and have lived with it for 34 years without knowing (or any professional being able to tell me) what it is. I only recently found information about it online and have been looking for a non-surgical way to fix it. I’m definitely going to do this, but I’m just wondering if you think it might be a much harder road for me as its congenital (rather than from an injury or a recent issue)? So happy to have some answers though so thank you.
Hello do you have a video on tibial internal rotation ? Should I do these exercises but opposite way, such as turning my tibia outwards with the band?
Can you do the opposite direction for internal tibial rotation? My tibia is too internally rotated
Where’s this duck feet video? I couldn’t find it
umm..... I just recently had a surgery for this at my lower leg closer to my ankle last year to remove the hardware from the year before of having the actual surgery and I'm getting the same pain and stuff before I even had the surgery now but it's the same leg as before but had it in both legs but my left was worse then the right
im 14 and im a athlete and i have external tibial rotation i get discomfort when doing squats and i was wondering how long will it take to correct this condition by using this method?
+Luis Ornelad Hard to say man. Depends on too many factors. Just start working on it regularaly and find out for yourself.
hey i have a question when it comes to rotation of the tibia and fibula. so when your knees cave in during a lunge they say your fibular rotation is bad. if i lunge and force my knee outward during the lunge does that force my tibia into internal rotation making it a good exercise to get the fibula rotating properly again? also does internal rotation move the fibular head on outside of the ankle back if its moved forward from constant spraining ? please please help ive been studying and trying to fix this for years . greatly appreciate your insight !
I have the opposite, my tibia rotates internally, is there anyway to fix that? If so can you please post a video? I've tried strengthening my abductors but that only helps with my femur, my tibia continue to rotate internally
It was really informative video. Can u tell me muscular imbalance associated with it ?
My Femur turn inward but tibia out.
Should you twist the opposite direction for internal rotation? If the tibial is rotated internally?
Hello Sir, im having TER and flat foot at the same time, so what should i fix first ? Flat foot or the TER? please help me out. Im depressed😩
flat foot could maybe cause tibial ER for more balance/stability. you should focus on being able to pronate and supinate full rom
Hey great video, I'll try this immediately, but am also wondering if you know of any exercises to prevent this from happening again in the future (assuming this technique can help put it back in place!).
Thanks a bunch! just started experiencing pain in the knee from this yesterday!
duck foot was not in the description. I'm sure it's probably just me not being able to find it
How often do you recommend to do this stretch?
Has this worked for anyone ?
Is it possible that this could cause foot pain too. I run and my knees and feet hurt most of the time and at school all day and it kills me.
Yes my PT told me it could cause foot pain because it had something to do with the foot having a weak arch
Are stabilizing you ankle or your letting it go ?
Thank you how much sets we do
I think about the thousands of biking miles, running in soccer games, pickup basketball games that got me into the spot I'm in now. Then look at some activity like this which is applying a few pounds of force for a minute. I say "NO friggin way will this do anything at all." But I've been shocked by some of the simple release techniques before. I'll try it....
Has it helped ?
Can this exercise put the shin back in the correct position?
Hi Blake.....can a similar method adjust an externally rotated femur in my right leg........caused by a chronic gluteus medius? Thanks.
+Ray Kirton Glute med is an internal rotator. There are other tight butt muscles like the piriformis that can externally rotate the leg like this though. Email me ray Blake@guerrillazen.com
Wow! I have this problem. Thanks for the info.
Hey Blake, if only one foot is turned out is it safe to rule out duck feet?
How do I make sure I'm rotating my tibia inwards this exercise? I apply pressure but my tibia doesnt seems to rotate.
Make sure there something thats preventing your ankle from rotation try sitting on the ground with your knee bent out in front of you and the heel of your foot on the ground while pushing down and forward
i can move mine in and out
Isn't this meant more for congenital external rotation? It doesn't really address any of the muscle imbalances that cause this.
+Hairy Pixels Not necessarily. But you are right, I chose not to address the muscle imbalances that may cause it.
Great video. Do you have a recommended exercise for curved tibia? Would it be possible to straighten it?
Could you please tell me some of the symptoms that a person with this problem may have besides knee pain?
Thank you for posting this. Can you post any information about voodoo taping the leg/tibia option that you mentioned?
How does this fix anything? Seems like just a temporary solution.
respeezy This exercise is for realignment. You would need to do it several times to retrain it. Also you would want to strengthen the muscles around it.
thanks A LOT I hope this helps
Did it work?
@@ZRAA1703 did it worked, any of you??