Wall Tibial Internal Rotation RAIL

WALL TIBIAL INTERNAL ROTATION RAIL

The wall tibial internal rotation rail exercise is a mobility exercise for the knee. Start by placing the outer edge of your foot and knee against a wall. Rotate your torso towards the wall to place your knee into tibial internal rotation. Once at your end range contract your muscles in an attempt to deepen the rotation. Hold this contraction for 4-8 seconds at max strength. Rest for an equal amount of time between repetitions.

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