Tibial Internal Rotation PAIL
TIBIAL INTERNAL ROTATION PAIL
The tibial internal rotation pail is an exercise used to increase 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 hand. Place the other hand on the outside of the target foot. Use your hand to rotate the shin into internal rotation. Once at your end range, press outwards with your foot to try and rotate the shin into external 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
