股骨内旋的矫正式训练

jacky

Internal Rotation At Femur

Feet turning in or "knock knees."
Muscle Imbalances:
Tight: lumbar erectors, hamstrings, hip flexors, illiotibial band, adductors, quadriceps, psoas
Weak: gluteus maximus, gluteus medius, gluteus minimus, transverse abdominis, internal obliques
Possible Indicators:
- Feet turning in during gait
- Shoes showing excessive wear on inside area of the sole
- Calluses developing right underneath the big toe.
- History of knee pain (patella femoral syndrome, illiotibial band syndrome) “runner’s knee”
- Toes pointed in on lead foot with lateral lunges
- Tightness or pain in the hips when stretching
- Foot on lead leg turning in when doing forward reaches, trail leg drops inward towards midline of the body.
- Look for “flat feet” with a lack of an arch being a primary culprit to patella femoral syndrome. If found refer to a foot specialist for assistance with arch supports.
Protocol for correction:
1. Dynamic Flexibility Exercises
2. Motor Control Exercises
3. Strength Training Exercises
4. Static Flexibilty/Self Myofascial Release
Dynamic Flexibility Exercises:
Walking Toe Touches
Walking Reaches
Squat to Stand
Walking Knee To Chest Stretch
Walking Lunge w/ Overhead Reach
Lateral Lunge
Drop Squat

Motor Control Exercises:
Scorpions
Reverse Scorpions
Mini Band Monster Walks
Elevated Step Single Leg Reaches
Elevated Step Single Leg Squats
Floor Bridges
SB Hip Bridges
Quadraped (Birddog’s)
Single Leg Cone Reaches
Hyperextensions
Bodyweight Squats (90 degree)
2x4 Squats
Split Squats
MB Forward Reaches
Bulgarian Squats
Box Step Up’s
Box Step Up’s w/ Single Leg Stabilization
Box Step Up’s w/ External Rotation
Box Step Up’s w/ Internal Rotation
Single Leg Squat variations
Band Glute/Ham Kickbacks
Mini Band Side Steps
Pelvic Tilts
Pelvic Figure Eights On SB
Facing Wall Squats
Supine Vertical Leg Raises
Squat w/ Band at Knees
Single Leg Hop w/ Band Abduction
Resisted Walking w/ Band at Feet
Glute Raise on Stability Ball
Frog Press Over Stability Ball
Single Leg Hops
Strength Training Exercises:
Squats Lunge (static, dynamic, walking, 6” box)
Bulgarian Squats
Glute/Ham Raise
Box Step Up’s
1 Leg Romanian Deadlifts
Cable Pull Throughs
Deadlifts
Static Stretching:
Kneeling Hip Flexor Stretches
Bulgarian Hip Flexor Stretches
90/90 Seated Hip Flexor Stretches
Seated Groin Stretch
Lateral Step w/ Forearm to Foot Stretch
Standing Adductor Stretch
Standing Hamstring Stretch (foot raised)
SB Psoas Stretch
Prone Butterfly Stretch
Sumo Adductor Stretch
Supine V Legs Split Against Wall Stretch
Self Myofascial Release:
Foam Roller Stretch (Psoas)
Foam Roller Stretch (Hamstrings)
Foam Roller Stretch (Hip Flexors)
Foam Roller Stretch (Lumbar Erectors)
Foam Roller Stretch (Quadriceps)
Foam Roller Stretch (Adductors)
Foam Roller Stretch (Illiotibial Band)


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