Pain with hip internal rotation? Here’s what to do about it.
Posted on Jul 22, 2024
You figured it out. The reason your hip hurts is because you have limited hip internal rotation. But nothing that you do seems to improve it.
How are you supposed to improve hip internal rotation when this movement causes pain? By attacking it through multiple methods.
What muscles internally rotate the hip?
The main muscles that internally rotate the hips include the tensor fascia latae (“TFL”), gluteus medius and gluteus minimus. The adductors also assist in internal rotation but I recommend focusing on the muscles on the side of the hip first.
Why do you feel hip pain with internal rotation?
Restriction and pain in hip internal rotation seems to be an epidemic in today’s hips. The reason for the pain is usually that the hips cannot access internal rotation safely and efficiently. The nervous system does not feel safe and sends pain signals into our awareness.
How to improve hip internal rotation
To improve hip internal rotation, we need to build strength and/or flexibility in this movement pattern. But we have to do it in a way that allows the body to feel safe.
- The exercise should not cause too much pain.
- You want to be improving range or strength with every set.
- You must understand the intention behind the movement.
Hip Internal Rotation Exercises
Step 1 - Build basic strength
Muscles need to be strong in order to be flexible. Choose a few tried and true lower body strength exercises and perform them once a week.