Wall Tibial External Rotation RAIL

WALL TIBIAL EXTERNAL ROTATION RAIL

The wall tibial external rotation rail is regressive angular isometric loading exercise used to increase your end ranges through mobility training. Start by placing the inner aspect of your foot and knee against a wall with an attached doorway. Bend the target knee so that it is not locked straight. Rotate the shin into external rotation by rotating the body towards the wall. Complete a contraction by attempting to rotate the shin outwards into external rotation.Hold this contraction for 4-8 seconds at max strength.

Muscles involved:

• Biceps femoris

• TFL / tensor fascia latae

Related conditions:

• ITB syndrome

• knee bursitis

• lateral meniscus tear

• LCL sprain

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

• patellofemoral pain syndrome

Exercise videos