股骨外旋的矫正式训练

jacky

External Rotation At Femur

Feet turning out, knees turning out.
Muscle Imbalances:
Tight: soleus, piriformis, biceps femoris
Weak: gluteus maximus, gluteus medius, adductors
Possible Indicators:
- Feet turning out when squatting or reaching
- Knees turning out when squatting
- Poor single leg balance
- Leaning forward when walking
- Falling forward when squatting (back bending over)
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
Single Leg Balancing Balance w/ Reach
Single Leg Squat Cable Adduction
Band Internal Rotation (at toes)
Squats w/ Soft Ball between Knees (squeeze)
Stability Ball Adductor Squeeze w/ Hip Bridge
Lying Soft Ball Squeeze w/ Hip Bridge

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:
Standing Hamstring Stretch (foot raised)
Self Myofascial Release:
Foam Roller Stretch (Hamstrings)
Foam Roller Stretch (Piriformis)
Foam Roller Stretch (Illiotibial Band)


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