Tibial External Rotation RAIL

TIBIAL EXTERNAL ROTATION RAIL

The tibial external rotation rail is an exercise used to strengthen your end ranges through mobility training. Start by sitting on a padded surface like a yoga mat or exercise mat. Bend the target knee so that it is not locked straight, and stabilize the inner thigh with the same side’s hand. Place the opposite hand on the outside of the target foot. Rotate the shin into external rotation. Once at your end range, press inwards with your hand to try and rotate the shin into internal rotation. Resist this force and hold a maximal contraction for 4-8 seconds. Rest for 4-8 seconds before repeating.

Muscles involved:

• Biceps femoris

• Vastus lateralis

• Tensor fascia latae

• Lateral gastrocnemius

Related conditions:

• ITB syndrome

• knee bursitis

• lateral meniscus tear

• LCL sprain

• Hoffa’s fat pad impingement / Hoffa’s syndrome

Exercise videos