How Your Poor Tibial Rotation TRASHES Your Knees (esp. Meniscus & ACL)

[@PrecisionMovementCoach]

Video highlights: 01:30 - Study 1 03:28 - Study 2 05:16 - Tib-Fib Mobilization 07:12 - Seated Tibial Rotationn 09:15 - Supine Tibial Rotationn 11:11 - 1-leg Tibial Rotation Squat 14:05 - Routine summary 14:45 - Next steps

[@AyeBeeG]

Is there a coupon code for your program? I’m stretching every dollar as I got laid off recently.

[@yungandunluckyonoe]

Coach E I swear I don’t know how you’re not bigger in the physical therapy/rehab/prehab community. You’ve helped resolve so many imbalances and issues I’ve had. I’m subscribed to your mix martial media and your ROM coach. I’ve helped myself and countless others from your expertise. You are greatly appreciated.

[@PrecisionMovementCoach]

Wow! Thanks so much for that. We really appreciate the validation :) - Coach Joshua, Team PM

[@BIGFATPEACHES]

This is exactly what i needed! I've been having a bit of crunchyness when getting into a deep squat in my right knee. I noticed my internal rotation and foot arch was a lot worse than in my left leg. Going to try out everything here + the short and skinny foot exercises. Thanks!

[@PrecisionMovementCoach]

You are welcome and thanks so much for trying it out and commenting :)

[@payamux8933]

Did it work ?

[@ArturGlass.C]

Aaah so this is what my problem is that I've been trying to figure out for months. Thank you dude, as always very helpful and well explained.

[@PrecisionMovementCoach]

Happy to help!

[@ArturGlass.C]

@@PrecisionMovementCoach You definetely did I even sent the video to my father because we know we have a knee problem genetically and I think we're figuring out it's a weakness in the tibia rotation. Tried the exercises and it immediately released the pressure in my knees.

[@irenekoshy]

Very Helpful exercises. Got great relief from pain and stiffness on my left side. Thank you so much

[@PrecisionMovementCoach]

That's great to read. We appreciate you stopping by to tell us :)

[@MrPianoMatt12]

Love that last exercise!!! You've helped my shoulder, my hips, and now my knees, thx for you videos :))))))

[@PrecisionMovementCoach]

You are so welcome and thanks for trying it out :)

[@thatguypapi109]

This is one of the best videos I have ever seen 😭😭 THANK YOU

[@PrecisionMovementCoach]

You are welcome and thanks so much!

[@kamakshyaprasadjena6964]

Thank you very much. God bless you 🙏

[@PrecisionMovementCoach]

Most welcome 😊

[@WynwoodChamber]

Amazing video! Very well explained and loved the fact that you add the summary at the end.

[@PrecisionMovementCoach]

Thanks for watching :)

[@New-York-Attitude]

Great video. For about two weeks. I’ve been trying different exercises thinking I had bursitis of the knee. My knee would feel better and then get worse. After watching a few videos on tibial rotation including this one and following your exercises, my knee feels better immediately! I think I was injured using poorly adjusted clipless pedals while cycling.

[@PrecisionMovementCoach]

Amazing! We are so happy that you figured it out. Thanks for trying it out and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@Lilpiy229]

Thank you so much Eric! Just discovered your site.. Great info and exercises..rehab &/ strengthening. Great job!

[@PrecisionMovementCoach]

You are welcome! We are happy that you found us. Let us know if you need more support :) - Coach Joshua, Team PM

[@sallyadly9826]

I watch your channel to study anatomy and biomechanics from Coach E...also I I'm subscribed to ROM and I love it...thank you for all the explanation and free knowledge that you share

[@PrecisionMovementCoach]

Awesome! Thank you! We appreciate you validating our efforts and trusting our knowledge. Make sure to save your spot for the upcoming CPMC course: www.precisionmovement.coach/certified/coach1/waitlist/ Let us know if you have any more questions :) - Coach Joshua, Team PM

[@CharlesMurphree-iu7si]

Everything that I have practiced from Precision Movement has helped, more so than anything. It’s helped me heal so I can perform.

[@PrecisionMovementCoach]

Yusss! Thanks for that testimonial. We really appreciate you taking the time to follow our content and comment. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@cjwinter9711]

This video is thorough and has excellent content. Thank you

[@PrecisionMovementCoach]

Wooooow! Thanks for that :) - Coach Joshua, Team PM

[@timdunk7278]

No knee issues here, but still much appreciate your guidance on the topic. Thank you

[@PrecisionMovementCoach]

Thanks for watching! The exercises are still useful even if you do not have any pain. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@StainlessMindset]

Thanks brother for the information.

[@PrecisionMovementCoach]

Always welcome! Thanks for following along and commenting :) - Coach Joshua, Team PM

[@AnaSequoia]

Amazing content!

[@PrecisionMovementCoach]

Glad you think so!

[@ggram0551]

Ugh, you're so right. This and over probation of my right foot has set me up for OA. Thanks for this video, about to get on this ASAP

[@PrecisionMovementCoach]

You got this!

[@jackheideman3939]

Yo can you do a video for what runners should do after running? Static stretching…. Or what do you suggest?

[@PrecisionMovementCoach]

Jack! I responded to you at the desk and my personal email but the messages bounced. Do you have a different email address to try from? There is no need for your team to do any static stretching ever again. Instead, do the ROM Coach Post Run Restoration I and II routines. You can find them in the app by tapping Train on the bottom menu and Library. After that, tap Routines, Search, and start typing Run. Scroll down, and you will find the routines. I also recommend the pre-run preparation and mobility routines. I hope that helps. Let me know if you need any more assistance with programming the content. I can even help you assess your athletes' capabilities and needs. Talk to you soon :) Coach Joshua

[@kelvinpell4571]

Thank you Eric. You have been responsible for healing my 3 year long meniscus injury with the LLC programme....avoiding surgery!

[@alvaromunozestrada1643]

Thank you

[@PrecisionMovementCoach]

You're welcome :)

[@MohitSingh-kt8vu]

I got this pain after running... Your exercise worked and it redused the pain instantly but it pains again when i run .. can you please tell how much time will these exercises take to completely Remove pain ?

[@PrecisionMovementCoach]

Hi and thanks for asking. It's likely that your running technique is provocative and needs to be addressed. We can't know more unless we see you run. However, people normally notice changes after about 4 weeks. How are you now? - Coach Joshua, Team PM

[@isa.8888]

Such a🙏🏻🙏🏻🙏🏻Thk you❤❤❤❤

[@PrecisionMovementCoach]

:)

[@jeckles]

I used to sub to your amazing app and I've still been doing things I learned from it every day for a year! Is it still supported?

[@PrecisionMovementCoach]

The ROM Coach app is: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

[@drmtwr]

Thanks Coach E! Do you think shoulder hangs can help shoulder pain? Take care 😊

[@PrecisionMovementCoach]

You are welcome and it depends. The Shoulder Pain Solution program is a better place to start: www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM

[@David-pq1jc]

This is a great video. I obtained a subchondral tibial plateau fracture last year when I was only trying to stand up on a surf board. Interestingly my ACL wasn't torn. I think I twisted quickly whilst standing up. Do you think poor tibial rotation could have caused this? The physio is surprised I managed to get this injury without impact

[@PrecisionMovementCoach]

Glad that you like it. Tibial rotation can definitely be one issue however it's hard to say from our vantage point. Consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues: www.precisionmovement.coach/knee-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM

[@mcborov_]

I was wondering If it may be the cause of valgus and duck feet, I was working on ankle dorsiflexion and hip rotation for about a year and I see no progress. Thanks in advance.

[@PrecisionMovementCoach]

It's entirely possible. If you've been working on it for that long with no improvements then you need our Knee Pain Solution program. It contains the investigative framework and exercise progressions to help you address the root cause of your issue once and for all. Read more about it in the video description and let us know if you have any questions :) - Coach Joshua, Team PM

[@rasherth9324]

It's the reverse to me. When I focus on tibial IR during squating I find my duck feet finally have a little arch

[@i701]

Hey this is awesome, love your content.....about what time after a ACL reconstruction could I start doing these exercises?

[@PrecisionMovementCoach]

Thanks for sharing that! You can start these as soon as you are cleared by your surgeon or primary care physician. Keep us posted on your progress :) - Coach Joshua, Team PM

[@malcolmhavens2283]

Hi Eric. A long time ago, I purchased your shoulder flexibility solution program. I went to log in to the old website and it’s no longer there. Is there any way I can get access to the pdf’s for the various exercises from that?

[@PrecisionMovementCoach]

You sure can! Just email us at [e-mail] and we'll help you out :) Talk to you soon :) - Coach Joshua, Team PM

[@stonedunce595]

I suffered a tibial spine fracture when I was 9 years old. Any recommendations for how I can keep my knees healthy as I grow older other than these exercises?

[@PrecisionMovementCoach]

Hi and thanks for sharing your story. These exercises are the best place to start. Do them 2 - 3 times weekly for at least 4 - 6 weeks. If you are looking for something more comprehensive and progressive then check out the Knee Pain Solution program: www.precisionmovement.coach/knee-pain-solution-yt Let us know if you have any more questions :) - Coach Joshua, Team PM

[@obieee4311]

Love your videos! I have a specific question: After my ACL reconstruction I have times that my tibia is lateral shiften. I know how to manipulate the tibia to "get in allignment". But i was wondering what exercises I should do to prevent this from happening that often. This will help but what muscle groups should i train? Looking forward to your response. Best regards, Rik

[@PrecisionMovementCoach]

Rik! Thanks for writing to us. We really appreciate you trusting us to ask. These exercises are the best places to start. Work on them 2 - 3 times weekly for at least 4 weeks and let us know how it goes. Talk to you soon :) - Coach Joshua, Team PM

[@torispeaks2718]

I don’t have an ACL or meniscus issue but my PTFJ pushes outward a little after having maltracking patellas and flat feet, would these be good to do to properly align my lower legs again and how often?

[@PrecisionMovementCoach]

Hi, and thanks for stopping by to ask. These exercises are a good start. Do them two to three times weekly for at least four weeks, and you should notice some changes. However, if you want to make significant progress, check out the Knee Pain Solution program. The link is in the video description. It's better than our free content. In any case, we would love to hear about your progress with the exercises, so make sure to keep us posted :) - Coach Joshua, Team PM

[@VickiKech]

Were MCL and LCL mentioned in the study? I had a grade 2 MCL sprain while skiing over 10 yrs ago, and swear that knee is still weaker and more prone to aches & pains. Another question: do (or should) people with re-built knees do this type of exercise?

[@PrecisionMovementCoach]

Hey! MCL sprains can be addressed using our content. Start with these exericses and then consider doing the Knee Pain Solution program. You can learn more about it in the video description. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@VampChris]

I have sciatica, which mostly manifests as foot pain when walking for more than an hour. My feet are slightly externally rotated, and in that position, my knees are straightened. If I try to align my feet, my knees turn inward. Could this be one of the reasons for my heel pain? And would the exercises you showed be suitable considering my sciatica issue?

[@PrecisionMovementCoach]

Hi, and thanks for asking! You are on to something, and we hope you try the exercises. Do them 2 - 3 times weekly for at least 4 weeks, and work on controlling your kneecap-toe alignment at all times. Please keep us posted on your progress :) - Coach Joshua, Team PM

[@bobydagurjaat6834]

Sir is it helpful in bow leg . Please reply it😔🙏

[@PrecisionMovementCoach]

Yup! Try it out and let us know how it goes :) - Coach Joshua, Team PM

[@pabita07]

i suspect i’m having this exact thing!!😮

[@PrecisionMovementCoach]

You are in the right place. Try it out and let us know how it goes :) - Coach Joshua, Team PM

[@treezmatt]

I HAVE A SCREW IN MY KNEE FROM A CHIPPED TIBIA INJURY 10-12 YEARS AGO. BONE IS HEALED. BUT SCREW STILL INSERTED. STRUGGLING WITH RANGE OF MOTION BENDING KNEE FROM HEEL TO BUTT. SHOULD I GET SCREW REMOVED?

[@PrecisionMovementCoach]

Sorry that is a question for your primary care professional. These exercises are good to do. Try them out and let us know how it goes :) - Coach Joshua, Team PM

[@Abigel78]

Is it good for pes anserine pain?

[@PrecisionMovementCoach]

Yup! Try them out and keep us posted on your progress :) - Coach Joshua, Team PM

[@janethall3272]

Seated tibial rotation - can I hold a yoga block between knees to hold knee position? Wondering if that bit of adductor activation is a problem w/ this movement

[@PrecisionMovementCoach]

Go for it and let us know how it goes :) - Coach Joshua, Team PM

[@carmensalome]

Would these work for a total knee replacement?

[@PrecisionMovementCoach]

Hi, and thanks for asking. Do you mean to ask if they are safe for someone who has had TKR, or would they benefit that person? If so, the answer is yes in both cases, ensuring they do them once the operating surgeon clears them. We are here if you have any more questions :) - Coach Joshua, Team PM

[@carmensalome]

Yes i am 4 mos post op TKR. I will add these to my daily exercises. ​@PrecisionMovementCoach

[@carmensalome]

@@PrecisionMovementCoach Thank you for responding. I am 4 mos TKR on Right. I did the first three exercises. I will add this daily and will let you know my results.

[@jesusbernal9494]

I have a friend who's left knee always gets irritated after squats. Doesn't go bowlegged or have much hip shift. Now I wonder if tibial rotation might be an issue? She told me she also has flat feet idk if that affects tibial rotation though...

[@PrecisionMovementCoach]

Hi, and sorry for the late reply. How is she now? Did she watch this video and try out the exercises? Let us know if we can be of more assistance :) - Coach Joshua, Team PM

[@justpassingthrough3410]

can the 4 way seated mtp slide be added to this routine?

[@PrecisionMovementCoach]

Yup!

[@farhanalafi738]

My right knee locked when I do internal rotation hip. Any advices doc?

[@PrecisionMovementCoach]

Hi! It's hard to say precisely what is going on from our vantage point. However, you may have exceeded your capabilities for that movement. Try it again, but move slower, smaller, and stay in complete control. Don't approach the range when the locking occurs. Please keep us posted on your progress, and thanks for stopping by :) - Coach Joshua, Team PM

[@herrjingjing]

Would these excersices work to fix if you have one leg with external rotation, the foot not in line with knee but the other leg being normal?

[@PrecisionMovementCoach]

Yes, and they are worth trying. Also, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues: www.precisionmovement.coach/knee-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM

[@herrjingjing]

@@PrecisionMovementCoach Thank you for answering!

[@Bryan-ov1nk]

I feel this in my hips not hamstrings during the supine, can you please help

[@PrecisionMovementCoach]

That is okay. Keep working on the exericses and you will improve with time and practice. 2 - 3 times weekly for at least 4 weeks will yield changes :) - Coach Joshua, Team PM

[@hikma789]

While doing the supine tibial rotation drill (internally rotated) my hip cramps up, is there a reason as to why this happens?

[@PrecisionMovementCoach]

Hi! That indicates that the muscle is weak at that range of motion and can't handle the neurological demand that you are applying. it's actually a good sign. Increasing your tolerance to the cramping will lead to strength gains. Try backing off a bit and let us know how it goes :) - Coach Joshua, Team PM

[@readwithrahma]

How long do you continue this excercise for?

[@PrecisionMovementCoach]

Hey! Try 2 - 3 times weekly for 4 weeks and let us know how it goes. Thanks for stopping by :) - Coach Joshua, Team PM

[@sisutoska4910]

Are these daily exercises?

[@PrecisionMovementCoach]

2 - 3 times weekly is sufficient :)

[@DifferentMotivations]

Is this for people who want to solve their external foot posture with their tibial externally rotated ?

[@PrecisionMovementCoach]

Yup and many other people as well :)

[@Tauzent]

Can I do it daily? I know it is sufficent to do it 2-3 times per week but I’m just curious

[@PrecisionMovementCoach]

Stick with 2 - 3 times weekly for optimal results :) Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@Tauzent]

@@PrecisionMovementCoach of course! I’m dealing with radial lateral meniscus tear. My physiotherapist and doctor said „no” to surgery. Also my doctor injected my knee with Synolis VA. I have poor internal and external tibia rotations and I think it could be one of the reasons why I got this injury. My physio said that I had to do proprioception exercises for my knee. What do you think about this in terms of meniscus injuries?

[@PrecisionMovementCoach]

The injection may or may not do anything. Your physio's advice is solid but only one piece of the puzzle. Our Knee Pain Solution program can help you make even more progress: www.precisionmovement.coach/knee-pain-solution-yt It's comprehensive and progressive and can help you to address the root cause of your issue once and for all. Check it out and let us know if you have any more questions :) - Coach Joshua, Team PM

[@alantrujillo7695]

Knee CARs functional anatomy seminars

[@PrecisionMovementCoach]

Full marks :)

[@josie1130]

Neat

[@PrecisionMovementCoach]

Glad you think so!

[@amytincan4637]

You’re good but use simple language!!!!

[@PrecisionMovementCoach]

Hi, and thanks for the comment. We appreciate your support and taking the time to watch our content. Thanks for the trust. If you want to learn to play a musical instrument, you need to learn the language of music. We use the language of body movement. To move your body better, you must learn and use the language. This is a good idea because having the words gets everyone on the same page, whether you are watching videos here or discussing these techniques with your doctor or sports coach. We don't want people to be confused, so we are available to clarify any terms and definitions. All you need to do is ask. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM