Excessive internal hip rotation can cause joint and muscle problems, such as arthritis, muscle spasms and bursitis, in your ankles, knees, hips and back, according to Anthony Carey, co-founder of Function First in San Diego, California. You can perform specific daily corrective exercises that address the source of excessive internal hip rotation to correct and prevent this problem. This exercise method strengthens external hip rotators and stretches muscles and connective tissues that are tight in the hips and spine.
Functional Anatomy
Your hip rotators control both external and internal hip rotation in the femoral joint and the deepest layers of the hips beneath your buttocks. These rotators are the external and internal obturators, superior and inferior gemellus, piriformis and quadratus femoris. They all work together with adjacent muscles to produce movement and stabilize your hip joints to prevent injury.
Causes
According to Justin Price, owner of The BioMechanics in San Diego, California, excessive internal hip rotation is often caused by poor posture in your hips and spine when you stand or sit, such as sitting with your knees turned in. Your body adapts to this posture over time, causing the connective tissues in your hips and inner thighs to pull toward the midline of your body.
Benefits
Exercises that correct hip and leg positions allow you to prevent uneven wear and tear in your hip and knee joints, which can lead to pain and injury. They also improve your running and jumping skills as well as your muscular endurance. With your body in better alignment, you body uses less energy to move.
Sample Exercise
Carey suggests performing the wall internal-external hip rotation to help improve hip and leg alignment as well as strengthening your external hip rotation. Lie on the ground with your buttocks, legs and heels against the wall. Place your arms out to your sides, and put your feet about 2 feet apart.
Turn your legs out as much as you can so that your toes are pointing out. Hold the position for one deep breath, and then turn them in so your toes are pointing toward your face. Do 10 to 20 rotations for two sets. If one hip joint is tighter than the other, do the exercise for the tighter hip only for an extra set.
Warning
If you experience pain when exercising, seek treatment from a qualified medical professional before continuing to exercise. Do not ignore the pain or symptoms. Once you have the source of pain treated, seek out a fitness or medical professional with a background in corrective exercise to prevent reoccurring pain.
References
- "Pain-Free Program"; Anthony Carey; 2005
- PTontheNet; Corrective Exercise: The Lumbo-Pelvic Hip Girdle; Justin Price; July 2008
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