Assisted Knee Counter Rotation

KneeKnee MobilityAnkleAnkle Mobility
Written By David Song

ASSISTED KNEE COUNTER ROTATION

This is an exercise that uses bands to assist you in tibial internal rotation. Start by placing one band under the ball of your big toe. This band is used to cue the foot to be stable and to prevent over supination of the medial longitudinal arch of the foot. Loop a second band around the inner knee and anchor it beside you. Allow this band to pull your knee outwards to cause lateral tilting of the tibia. While in a half kneel position, lean forwards with the knee as tolerated and hold for up to 10 seconds. Slowly back off and repeat as needed.

Structures Involved:

  • Tibiotalar Joint

  • Femorotibial Joint

Related Conditions:

  • Squat Warm Up

  • Medial Meniscus Irritation

  • Ankle Impingement

  • Pes Planus

  • Plantar Fasciitis

  • Squat Hip Shift

Exercise Equipment:

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Tibial Internal Rotations