How To Move More: Hip Internal Rotation

Read Time: 3 minutes
Time to perform exercises: 10 minutes

Hey there!

This week, we’re tackling hip internal rotation. A key movement that impacts everything from walking and squatting to rotational sports like golf and tennis. You should be able to rotate your thigh inward about 45 degrees without pain or restriction. However, many people experience stiffness, discomfort, or even pain with this motion.

Why should you care?

Limited hip internal rotation isn’t just a mobility issue. It can lead to poor movement patterns and increased strain on other joints. It can also increase our chances of needing surgery in the future if we don’t keep it mobile.

Short-Term Effects:

• Stiffness or discomfort in your hips, especially when sitting cross-legged or turning your body [1].

• Pain or tightness in your knees and lower back as your body tries to make up for the lack of movement [2].

• Harder to keep good posture when standing or moving around.

• Tougher time moving properly in sports like golf, tennis, and running [3].

Long-Term Effects:

• Higher chance of hip joint problems like impingement, tears, and arthritis [4].

• Ongoing lower back pain due to bad movement habits [5].

• Walking or running may feel unsteady, leading to knee pain [6].

• Harder to squat, lunge, or do everyday movements without discomfort.

• Less power and rotation in sports that need good hip movement, like golf and baseball [3].

• Greater risk of herniated discs in your lower back because your spine is working too hard to compensate [7].

Addressing hip internal rotation limitations now can prevent long-term issues and improve overall movement quality!

Self assessment:

How to Perform:

1. With your shoes off, stand in the corner of a room, facing a 90-degree angle where two walls meet.

2. Stand on one leg and position your toes so they point toward the middle of the corner.

3. Rotate your body toward the standing leg while using the opposite foot lightly for balance if needed.

4. Repeat with the other leg.

Goal:

You should be able to twist your hips so they face (at least) parallel to the wall, without bending your knee or lifting your foot.

Watch Out For:

• Pain or discomfort in the hip joint.

• Avoid bending your knee, sticking your butt back, or lifting your foot off the ground.

• Asymmetry between the left and right hip.

• Leaning, bending, or shifting to compensate for lack of rotation.

Daily at-home exercises:

Even if you can pass the above test, these exercises will be helpful to maintain mobility. Click the blue links for demonstration videos.

Mobility: 90/90 Hip Internal Rotation Stretch (4 sets of 30 seconds per side)

• Sit in a 90/90 position with your front leg bent at 90 degrees and your back leg bent at 90 degrees.

• Lean backwards slightly onto your hands while keeping your back straight.

• You should feel a stretch in your back hip. Hold the stretch and breathe deeply.

• *If you can't get into the hip 90/90, you can sit on pillows or a yoga block to make the movement easier. 

Stability: 90/90 Hip Internal Rotation End Range Isometric (4 sets of 10 seconds per side)

• Sit in a 90/90 position with your front leg bent at 90 degrees and your back leg bent at 90 degrees.

• Keep your torso tall and try to lift your back foot off the ground while keeping your knee down.

• Hold the lift at your highest point for 10 seconds, engaging the muscles around your hip.

• Slowly lower your foot back down with control, avoiding momentum.

• *If you can't get into the hip 90/90, you can sit on pillows or a yoga block to make the movement easier. 

• **You will most likely cramp performing this the first few times. Consistent practice will fix this.

Soft Tissue Quality: Foam Rolling TFL & Glutes (4 spots until pain decreases or 30 seconds per spot per side)

• Use a foam roller to target the tensor fasciae latae (TFL) and glutes (muscles on the side and back of your hip).

• Spend extra time on any tight or tender areas, applying gentle pressure.

• Hold each spot, without rolling, until discomfort decreases, then move to the next.

*If you feel pain, discomfort, or anything that worries you while doing these exercises (like numbness, dizziness, or more pain), stop right away. Reach out to me or another healthcare professional so we can help you progress safely.

I hope this helps you in your movement journey. As always, don’t be afraid to reach out if you have any questions.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.

Sources:

1. _{Orthopedic Reviews: Correlation between hip range of motion and lower extremity injuries in athletes. tigerortho.com}

2. _{Journal of Orthopaedic & Sports Physical Therapy: Relationship between hip mobility and knee injuries. jospt.org}

3. _{Brookbush Institute: Hip rotation limitations in golfers and impact on performance. brookbushinstitute.com}

4. _{PubMed: Hip impingement and limited hip mobility leading to osteoarthritis. pmc.ncbi.nlm.nih.gov}

5. _{ResearchGate: Hip internal rotation restriction and compensatory lumbar spine stress. researchgate.net}

6. _{Orthopaedic Journal of Sports Medicine: Hip mobility restrictions and ACL injury risk. pmc.ncbi.nlm.nih.gov}

7. _{PubMed: Correlation between hip internal rotation limitations and lumbar disc herniation risk. pmc.ncbi.nlm.nih.gov}