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  • 07/08/2015 at 8:44 pm in reply to: Hip – Internal rotation #76081
    AvatarSimon Hook
    Participant

    Roeller,

    Interesting video on the link you sent. I shall try this and let you know if it works for me. 
    09/09/2014 at 12:58 am in reply to: Hip – Internal rotation #75204
    AvatarSimon Hook
    Participant

    Thanks Robyn. I had assumed this much. Without having done a CT scan I do believe that I may have a slight degree of retroversion. I say slight because I don’t ‘naturally’ fall into an externally rotated position when standing and my walking gait is pretty much dead straight apart from some external rotation in hip hyperextension. Other than that I’ve come to agree with your recommendations (this post is over a year old). I think aggressive mobilisation would not be beneficial but gradual consistent mobilisation is probably a good idea. 

    08/05/2014 at 7:15 pm in reply to: Hip – Internal rotation #75053
    AvatarSimon Hook
    Participant

    Yeah i was actually thinking I may be slightly retroverted given that I have increased external rotation. Thanks for that. 

    06/30/2014 at 10:17 pm in reply to: Hip – Internal rotation #74890
    AvatarSimon Hook
    Participant

    re 1: As I understand it when testing hip range of motion passively you go to the point where the joint is restricted, not to the point where you can force the joint to. In other words when testing ROM in the hips you do so with fairly light manipulation on a relaxed patient to see where the joints are restricted. There is no pain at the point where the physio stops, and there is no pain when I actively rotate the joint. If the joint is forced into more IR than it’s capable of I feel impingement in the front of the hip. 

    re 2: It’s a movement complexity thing. I feel that given more internal rotation I could have more movement options open to me in my chosen field (Brazilian JiuJitsu). So it’s not just about higher quality movement and working on what I lack. 
    Here a question I’d really like an answer to:
    Wolff’s law is a theory that states that bone in a healthy person or animal will adapt to the loads under which it is placed. Given the nature of impingement in the hip joint, if a healthy person (or animal) starts to use a range that was previously blocked by boney impingement is there a point to which the the impingement has gone too far and attempting to go against it will only damage the joint? 

    06/29/2014 at 9:25 pm in reply to: Hip – Internal rotation #74882
    AvatarSimon Hook
    Participant

    I’ve done pretty much every test for IR that I was able to find.

    My preference was the one you suggested: lying supine, test leg hip flexed to 90, other leg in extension. Interestingly the result was if I did this with a partner (usually a trained physio as I know a few) was about 10 degrees because they would stop at the point of impingement. But if I conduct the test with active flexibility (I.e myself) I can sometimes get 20-30.

    If I conduct the test actively sitting on a bench with hips in flexion 90 I found I can usually get to 10-20
    If I conduct the test actively lying prone with hips in extension I found I can usually get to 20-25
    I’ll take some pictures if that helps. 
    06/27/2014 at 2:55 am in reply to: Hip – Internal rotation #74876
    AvatarSimon Hook
    Participant

    Yeah I’ve often done the banded distraction capsule mobilisation, I’ve done it in both external and internal rotation. I went through a period where I did it for a few months every day 2 min each side and as you noted I did the couch with the band before I did this mobilisation so as not to wreak what I had fixed…
    What I found was:
    _It helped the bottom position of the squat
    _It did slightly increase the range of internal rotation
    _It increased my range in the pike

    _It increased my range in the side splits
    How ever the impact on Internal rotation was not sufficient to justify the time
    06/25/2014 at 8:31 pm in reply to: Hip – Internal rotation #74869
    AvatarSimon Hook
    Participant

    I’ve found that if done wrong IR stretching can put a lot of strain on the MCL. The main thing with stretching internal rotation in flexion is to ensure the leg does not abduct. This will give you a false sense of your range and puts more strain on the MCL in my experience

    06/25/2014 at 8:11 pm in reply to: Hip – Internal rotation #74867
    AvatarSimon Hook
    Participant

    iron_tiger, Almost completely convinced. 

    I don’t think my over all movement quality is an issue as I’ve addressed many of the area’s suggested above and in terms of my mobility. I’ve got good capacity in my hips in all other ranges of motion. Without being a complete asshole I can achieve the front splits on both sides (this means extension and flexion are good enough) and am working on the side splits (abduction) which is pretty close to the floor at this stage. I am capable of holding long duration L-sits and press handstands, which lets you know that my range isn’t just passive but I am strong there as well. I can achieve the full squat and I’m comfortable there for long periods of time – up to 10 minutes. I can achieve the full squat with a bar over head. I can achieve the full squat with feet together. The only range I’m having difficulty with is INTERNAL ROTATION. And I’m constantly working on it but results are not coming.  

    If you go back you will see I did respond to Kaitlin.

    As for your last paragraph I’m constantly looking at my own movement. Specifically what movement would be useful for me to film as a diagnostic? 


    06/24/2014 at 7:33 pm in reply to: Hip – Internal rotation #74856
    AvatarSimon Hook
    Participant

    The TFL is the prime mover for internal rotation. But if the joint capsule is impinged it’s an issue that goes beyond mobilising the soft tissue around the joint. 

    Here’s a good mobilisation http://youtu.be/W4ghw_AEuNM
    07/19/2013 at 1:52 am in reply to: Hip – Internal rotation #72464
    AvatarSimon Hook
    Participant

    Dr Wikipedia seems to think that tensor fasciae latae, gluteus medius and gluteus minimus do the internal rotation of the hip. So I’ll take his word for it.
    The two man IR stretch involves lying on your back and a partner putting your leg into flexion (about 90) and then internal rotation for as much range as is comfortable. You can then try and pull the leg back (externally rotation) while the partner resists the motion. This is a PNF of sorts. I’ve also had some success recently using a partner to strength both IR and ER. This gets a little complex to explain via writing

    What I really don’t understand is if these capsular issues are resolvable or not.

    07/03/2013 at 7:34 pm in reply to: Hip – Internal rotation #72347
    AvatarSimon Hook
    Participant

    Hey Ryan, thanks for that mate. I think I may have a similar joint dis-function to you. I’m just not sure how much all this stuff is going to improve if the issue is in the joint capsule. I think that flossing the hamstring is defiantly worth a shot – I already couch stretch everyday and my hamstrings are quite long. I think the capsular issues are harder to deal with. I’d really like to know if anyone has managed to reset capsular issues or is the best we can hope for just to improve mechanics a little bit?

    07/03/2013 at 12:39 am in reply to: Hip – Internal rotation #72344
    AvatarSimon Hook
    Participant

    I’m just looking to clean up some of the missing pieces of my mobility. If anything I think a lack or IR might make it a bit more difficult than it should be to push the knee out in the bottom of my squat. I also find that it hinders my kneeling position. I want to be able to kneel and put my butt completely on the floor. This obviously requires a lot of knee flexion but I believe there is an internal rotation component.
    Still doing the two man IR stretch almost daily 2 minutes each side. Been doing this particular one for a few months. The CNS recognizes the new range but the next day it resets itself.

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