#Feet point outward how to#

#Feet point outward how to#

This is an activation drill, which means that it’s mainly about teaching the nervous system how to use the target muscles. You’re better off practicing this every day than going for maximum reps twice per week.Īnd finally the side-lying clam. Don’t go into exhaustion, but take ample time to recover between sets, before you do another one. While this is a strengthening drill you’re doing yourself no service if you try to exhaust yourself here. If you have limited range of motion in the beginning that’s fine, just keep working on it and eventually you’ll get better. Keep your core tight and only move the leg. In this drill you don’t move from the lower back, but solely from the hip. I recommend doing it barefoot (unless you need orthotics).Īnother good drill to mobilize and strengthen your hip is the simple leg raise while lying on your side: This drill will also help you develop stability in the opposite foot as there is quite a lot of balance involved.

Think of bringing the foot up to grab it, not reaching down to pull it up. Three drills that will help fix internal rotation of femur are the following:Īs with the other drills: don’t allow your lower back to round and keep your chest up. The internal rotation of your femurs is caused by short adductors, short tensor fascia latae and short semitendinosis as well as short semimembranosis. The good news is that if you fix your anterior pelvic tilt with the drills described in the previous post, you’re also well on your way to fixing internal rotation of your femurs. How to fix internal rotation of the femur If your result pointed towards a short tensor fascia latae you have one more clue towards internally rotated femurs. If all this sounds familiar to you and you also determined that you have anterior pelvic tilt, chances are you have internally rotated femurs.īy now you have also done the Thomas Test as described in the previous post. Walking with my feet pointed straight ahead felt unnatural to me and it was only through tensing the gluteals that I could manage to point my knees straight ahead. My personal experience with this is that if you’re not used to pointing your feet straight ahead and then change this one variable in the system, everything will feel strange. If your knees point inward you have internally rotated femurs. Do I have an internally rotated femur?īasically, if you place your feet under your hips and point them straight ahead your knees should also be pointing forward. Are your legs straight or do they cave in towards the middle somewhat?Ĭompare to the picture on the right: (A) shows a normal knee alignment and (B) shows a valgus alignment of the knees (i.e. Take a picture of your legs while you’re standing straight up. So how do you know if you have internally rotated femurs? If you have excessive anterior pelvic tilt, which most people do, your femurs are likely to be internally rotated and since we have already examined anterior pelvic tilt it makes sense to now look at internally rotated femurs. The femur is a big bone in your thigh and it connects your hip with your knee.ĭepending on the length and tension relationships of the thigh and hip muscles the femur could deviate from its normal degree of rotation, which can either manifest itself in internal rotation or external rotation. If you haven’t yet read the article on anterior pelvic tilt you may want to do so now, because the knowledge will come in handy. The topic of this post is the rotation of the femur and specifically you will read about internal rotation of the femur, since this is a usual side-effect of anterior pelvic tilt.