How To FIX Tibial External Rotation | Knee Pain

Tibial external rotation is a misalignment occurring in the lower leg. Often times the tibia rotates outwards away from what is considered neutral. This misalignment is a VERY common cause of knee pain, and here is how you can address it.

===============

[rogerpalmiano]

This stretch is extremely effective. I've had tibia external torsion since I was a child but, after doing this stretch once a day my foot now points forward with my knee and I'm only on week 2. It has incease basketball shot accuracy now that I point forward with my foot and punching power now that my feet are planted correctly instead of it losing power to turned out foot. This does work just keep at it and do it correctly. It also helps to stretch hips and calves.

[Jack-rkjc]

Your channel is like a gold mine! You're doing good stuff man

[matej.mlakar]

Blake, thanks for this. After months of knee pain, I can finally squat without pain, go on a longer drives without stopping every 30min and not waking up in the middle of the night due to knee pain.

[harrietbrown]

I didn't realize there was even a name for this condition, but it is extremely prevalent in the dance world. As a student ballet teacher, I see this a lot and even used to suffer from it (I reversed it using a similar technique.) Many dance teachers neglect to teach their youngest students that the knees must be in line with the toes at all times. I am now making tibia external rotation the subject of a case study for my teaching qualification. It is going to be my pet hate as a qualified teacher. Thank you for this video.

[uptopshop]

Thanks for this! My athletic therapist pretty much did this technique with his hands, it's nice to know how I can do it on my own. Very helpful

[diagonals]

I developed this on my right side after my ACL surgery. Now I have pain and limited knee flexion.
Gonna give this a go!

[amandabama]

Post double knee replacement and just found out today this is what's causing my pain. Ty for the exercises

[nzcam]

How do you differentiate external tibial rotation with an actual torsion of the tibias? I know the latter requires surgery to correct, so in the case of torsion, could doing an exercise like this cause further issues by throwing off the tibia's natural position in relation to the knee joint?

[SupImJoeDaMan]

Hey Blake, I was wondering if you had a good test to determine if you needed this exercise. I feel tension medially on my tibia almost where it meets the femur and my right foot always seems to point externally if I am not paying attention. I believe I've addressed any tightness in my hips(TFL, glute med, etc.) that might make it point externally. Love your content man, keep killin it!

[KenanJHS]

Thank you so much I’m a triple jumper and used this method and now my phases are so much smoother as my feet now point forwards great video👍

[gugu]

perfect instructional vídeo, i like the no bull approach, quick effective technique

[heinz-peterwolfgangmarcelg]

I cant get any kind of motion doing that. How much force do i need to apply?

[Darthvaporapex]

I've been dealing with pain due to this issue my entire life! hope this Helps!

[DanaShymanski]

About how often should a person perform this before seeing results?

[overtone]

Is this the same as external tibial torsion? I am 31 and both my feet point outwards when I keep my legs straight, about 45 degrees. I was diagnosed during childhood for having varus knee. My parents forced me to keep my feet pointing forward as a child so I kept rotating the whole leg inward while walking, and I think this contributed to some level of anterior pelvic tilt. I am very conscious about the shape of my legs. If I keep my feet straight the calves move outwards.
After some research on the internet I think my condition is more likely to be tibial torsion with some femur retroversion, and not varus knee.
What happens to the shin muscles with this kind of treatment? Do they adapt to the new joint rotation or do they rotate with the tibia? Is there a similar treatment for ankle torsion/mobilization?

Sorry I can't be more detailed than this. Thanks for the video.

[lateef]

Thanks a bunch! just started experiencing pain in the knee from this yesterday!

[paveljelinek]

Okay I'm definitely gonna try this method because i have some right knee issues with a little pain and discomfort and it definitely goes outwards.. helps when i bring the toe inwards-so internally rotating the knee.. i realize that often when standing - my right foot really goes off outwards

[johandevilliers]

Hi! Been struggling with my left leg for about 6-7 years. Had a few injurys playing sport. Most physio threated me for “duck feet”. Nothing worked. Quick question: how often should I do this and how many reps of 60 sec would you reccomend?

[udaffka]

How many sets should I do and how often? Thank you!

[nishashokeen]

It was really informative video. Can u tell me muscular imbalance associated with it ?