The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Results 1 to 5 of 5
  1. #1
    Bradley is offline Senior Member
    Join Date
    Nov 2008
    Posts
    228

    Default Finally figured out what's wrong with my legs. Maybe. How do I fix it?

    This is only a theory, but it makes more sense than anything else.

    My femurs are rotated externally.
    My lower legs are rotated internally relative to the femur such that my feet can still face forward.

    And they are utterly stuck this way.

    When I rotate my femurs internally, it makes the shape of my quads look more like I remember when they felt great. The only problem is that when I rotate my femurs in in this way, my lower legs are splayed out and my toes are pointing in.

    How do I fix it?

  2. #2
    krabapplekid is offline Senior Member
    Join Date
    Nov 2008
    Location
    Pittsburgh, PA
    Posts
    114

    Default

    How do I fix it?[/QUOTE]

    Stretch what is tight. Strengthen what is loose. Practice unweighted movements with proper alignment or mechanics. Progress to weighted movements.

    If your femur is ER your glut max and ITB need to be lengthened.

    If your tibia is IR you can stretch your medial hams and strengthen your lateral hams i.e. biceps femoris.

    Due to the fact that the biceps femoris short head only crosses the knee, it can be targeted in resisted open chain knee flexion i.e. hamstring curls.

    Fix the hips first, you may need to contact a PT or PT who is also a FMS to lead you through this. The tibial rotation will be easier to fix. Once the glut max is loose you can sit in a chair feet off the ground and voluntarily ER the tibias with your BF to make the mind muscle connection. Then it is a matter or slowly returning to all your previous squats, lunges, swings maintaining proper alignment.

    Not an easy fix. Not a complete answer. Just a push in the right direction.

  3. #3
    Bradley is offline Senior Member
    Join Date
    Nov 2008
    Posts
    228

    Default

    Quote Originally Posted by krabapplekid View Post
    How do I fix it?
    Stretch what is tight. Strengthen what is loose. Practice unweighted movements with proper alignment or mechanics. Progress to weighted movements.

    If your femur is ER your glut max and ITB need to be lengthened.

    If your tibia is IR you can stretch your medial hams and strengthen your lateral hams i.e. biceps femoris.

    Due to the fact that the biceps femoris short head only crosses the knee, it can be targeted in resisted open chain knee flexion i.e. hamstring curls.

    Fix the hips first, you may need to contact a PT or PT who is also a FMS to lead you through this. The tibial rotation will be easier to fix. Once the glut max is loose you can sit in a chair feet off the ground and voluntarily ER the tibias with your BF to make the mind muscle connection. Then it is a matter or slowly returning to all your previous squats, lunges, swings maintaining proper alignment.

    Not an easy fix. Not a complete answer. Just a push in the right direction.[/QUOTE]

    Any specific stretches and/or strengthening exercises to work on? Aside from the ham curls.

    What if this misalignment has affected the bones? Couldn't it have changed the shape of them due to the continual stress?

  4. #4
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
    Posts
    4,607

    Default

    Maybe you should confirm your theory with an x-ray and a doc or fms. Havin all the facts puts you ahead of the game ...Dennis

  5. #5
    Bradley is offline Senior Member
    Join Date
    Nov 2008
    Posts
    228

    Default

    Quote Originally Posted by ad5ly View Post
    Maybe you should confirm your theory with an x-ray and a doc or fms. Havin all the facts puts you ahead of the game ...Dennis
    Well that's what I've been doing for 8 years and that's basically proven that my theories are as good as theirs.

    When I tell them there is other stuff going on than what they have diagnosed they DO NOT LISTEN.

  6. #6
    schnieder is offline Senior Member
    Join Date
    Nov 2008
    Location
    St. Paul
    Posts
    1,382
    Blog Entries
    121

    Default

    I would try a good toes pointed out internal rotation movement.

    There is an easy seated one that really helped me that is in this book. Amazon.com: Injury-Free Running Simple Exercises for Runners (Simple Strength) eBook: Sean Schniederjan: Kindle Store

    If you don't have a kindle and want to try it, email me sean at strengthproductionsllc dot com and I can send you that section
    Sean Schniederjan RKC

    Can you open your thoracic spine while you brush your teeth? Free ebook "Cure Tight Shoulders Anywhere" here:

    www.yourstrengthsource.com

    Tight Hips? Cure Tight Hips Anywhere

    http://www.amazon.com/gp/product/B00M4WJGOS

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close