KNEE COUNTER ROTATION

This is an exercise that uses a band to assist you in tibial internal rotation. Start by placing a 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. Activate your glutes to drive your knee outwards into hip abduction while keeping your foot planted. 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

• Gluteus Maximus

• Gluteus Medius

• Piriformis

Related Conditions:

• Squat Warm Up

• Medial Meniscus Irritation

• Ankle Impingement

• Pes Planus

• Plantar Fasciitis

• Squat Hip Shift

Exercise Equipment:

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