Tibial Internal Rotation RAIL
TIBIAL INTERNAL ROTATION RAIL
The tibial internal 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 outer thigh with the opposite hand. Place the other hand on the inside of the target foot. Rotate the shin into internal rotation. Once at your end range, press outwards with your hand 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:
semitendinosus
semimembranosus
sartorius
gracilis
popliteus
Related conditions:
pes anserine bursitis
knee bursitis
medial tibial stress syndrome
lower cross syndrome
ascending syndrome
lower kinetic pain syndrome
genu valgum (knocked knees)
squat related knee pain
Exercise videos
