How to Fix H.I.R.D! (Hip Internal Rotation Deficiency)

[@liamgecsey7715]

This video just saved me from getting 2 hip mri’s. Thank you so much. I have been dealing with hip pain for the last 3 years and most of the pain went away instantly ❤️

[@loyckfiona]

1st time watching yr video….followed yr last 2 stretches on right hip…felt immediate relieve….THANK YOU.

[@brendansaltvick5824]

This is one of the best videos i've watched on internal rotation of the hips! Thank you, bro!

[@MatthewPlayz999]

This is exactly my issue with internal rotation of my right hip! Clear, diagnostic, concise and practical. Subscribed! Thank you

[@Themuscledoc]

Greatly Appreciate the feedback! the next video will be helpful with this issue! If you ever have questions feel free to reach out!

[@fitznesstraining2245]

I love that, "No one cares that you PR'd your prone internal rotation banded cueing exercise"

[@nickbrackett7661]

FITZNESSTRAINING I solely judge a man based on his ability to probe internally rotation banded cue

[@Cloppa2000]

I PR'd it today!! 😄 But it was only my first time doing it!!

[@cellardoor8943]

my lack of internal hip rotation mobility is mind-blowing.

[@BulletproofGOAT]

My lower back is killing me because of it.

[@estetty]

@TheWhoDatWhoady How much is your hip IR degree? Mine is only 10-15

[@reptilesgamers00]

Same. Never knew it was this bad.

[@roninhubbard9059]

Whole reason I’m here

[@no1takethisname]

Anybody here have made some progress?

[@norsered2502]

OMG. The test… I have no movement! Zero internal rotation. This explains so much.

[@biggelaffs7630]

I've been watching a few of your videos. Thanks for not talking to people like they're imbeciles. I learn more watching your videos on the same subjects than most of the others. Thanks for the 1 min videos too. I love a fast learn.

[@Themuscledoc]

BIGGE LAFFS THANK YOU! lol I get a lotta shit from people saying I use to Big of words, lol appreciate the kind words

[@brandonbakhtiar7451]

Second this comment. Perfect blend of assuming we’re not imbeciles yet quickly and efficiently giving us helpful info. I’m a trainer and have been struggling with the exact symptoms you described in the 1st half. My right hip is so seriously bad that I have difficulty putting on my right sock. I can’t get my right knee to my chest and have that pain pinch you described to a severe degree. I have been trying all kinds of stretches and exercises but your opening description of the issue was so close to what I’ve been experiencing that I am very eager to try your recommendations. Definitely subscribed. Thank you

[@turboleggy]

@@Themuscledoc theres a difference being superfluous and using the appropriate technical word to describe things. Def on point 👌.

[@MADAL_OD]

finally someone tackling this head on with real solutions and no bullshit. thank you sir great work.

[@siyamibrahim7986]

I couldn't for the life of me figure out an exercise that would remove the tightness and overuse pain in my knee / hip. But my chiropractor said my hip flexors were weak and I had external rotation. The exercise where you pin your leg to the wall and rotate is amazing. The tightness went away almost immediately. Thank you so much!

[@paulfrancis4989]

I tried the test. My internal rotation is woeful for both legs. After I stood up from the 'bookcase' stretch, my hips felt good. Seems like I need this. Thanks.

[@fredjornson9051]

I can’t thank you enough! I haven’t been able to squat for months due to my extreme tightness and no one has offered this great of advice

[@mohamedsmansour]

Proned-internal-rotation-banded pulls are the only exercise I ever max out.

[@xunap]

hey, I know this is very old but did you manage to fix yours using this exercise? thanks!

[@Cloppa2000]

Love this video!! I'm really suffering with this at the moment, and I think this has hit the nail on the head! I've watched many other videos and tried their exercises, but not improving. These tests - especially the 90 90 - immediately show the problem. The stretches look and feel right and make good sense to me.. Now to start doing them consistently! Many thanks for posting this video. 👍👍

[@TheRealTAKO]

Best video I’ve found for internal hip rotation

[@jimevans860]

I have patella tracking issues due to severe osteoarthritis of the PFJ. Poor internal hip rotation is a strong contributor to the issue, and I've been trying to find an effective stretch. You explained it very well. thank you.

[@lostalbums5444]

I got the exact same problem, did you see progress with your knee pain, practicing these exercises ?

[@PPGC1998]

@@lostalbums5444 i suffer from PFJ pain and i even got a surgery done 3 months ago (arthroscopy + heat sealing of patellas cartilage). After recovery, deep flexion was still an issue till i discovered i was holding a relative external rotation of the hip (caused by my lacking hip internal rotation) on every exercise and many tasks during the day. Tried consciously correcting the knee path to a more "medial" position and pain got much better. After couple weeks of internal rotation exercises i found myself better than before the acute pain that made me desperately get into surgery arrived. I wish i watched this video much before. Hope u got better even though its already been 3 years.

[@xC4Rbonx]

Just came across this...immediately felt better. Going to continue this for a while

[@falanfilan6283]

Finally, "doable" exercises to improve internal rotation of the hip. Anchored hip flexor stretching is amazing! 👍 Thanks for sharing.

[@larsweber4907]

I've been reading a lot on this topic and watched loads of videos but big props to you man. You really nailed it. For anyone having these issues this is the guy to go to! My hips have been stiff for several years from sitting in office work, being unable to properly squat. Run similar routine that you advice on in this video and already after 10 days I'm seeing difference in my squat pattern and range of motion. Best part, I feel stronger and painfree!

[@Themuscledoc]

Awesome man! Ive you ever have any questions let me know!

[@camerongray7767]

I believe my knee pain is coming from this, which I didn’t even realise I had, until I tried to internally rotate my knee and my leg literally didn’t move.

[@camerongray7767]

@YEET my knees are 100% recovered. Improving my internal rotation was the best thing I ever did in the gym.

[@camerongray7767]

@YEET I tried a bunch of different stuff, and honestly they all pretty much do the same thing, but I would have done mostly the ones in this video yeah. It only took a couple weeks and it was fixed

[@robk9330]

@YEET I also have knee pain and clicking knees for 9 years. I also have very bad hip internal rotation on my hips. Is this similar to what you have?

[@mskjj__jj__jj]

​@@camerongray7767wow. Does this improve your pancake. Or deep squat

[@gregorysweeting2512]

Well done,most clear and simple explanation on this subject so far.👍👍💯

[@dasj05]

I developed that pinchin pail that you descriped and I couldnt figure out why. This video hit the nail on the head. No stretch targeted the pain like this rutine. Instant relief. Thanks man!

[@sepuku9]

great video! This is the first time i see what normal internal rotation looks like when seated.The first time i actually see what I should aim for..your left hip is just awesome..

[@dannylifts4414]

WOAH. All this time I just thought my back was screwed. I have great external rotation so I assumed I had good hips. This has been eye opening for me . Thanks

[@Moon_Beach]

I’ve been experiencing inner hip rotation pain for almost 6 months now randomly. It hurts to sit crisscross applesauce which had completely stopped my yoga practice from happening. Just tried these exercises and am feeling less pain already. Thank you. I will keep trying these.

[@mrthegreenapple]

These stretches are gold, noticed an immediate difference in my squat! Thank you Dr Jordan.

[@chrisheraldo3943]

Thanks! I'm a triathlete and my running gait suffered after surgery and after years of not knowing what it was, I found out it was HIRD on my left leg. Thanks!

[@IpsissimusPrime]

😮 Dude, you’re an amazing teacher! …the best explanation of the hip internal rotators with diagnostic and therapeutic measures I’ve EVER heard. Thanks so much! Addendum: subscribed!

[@syahrules]

your internal hip rotation mobility is amazing for someone your size!

[@camerongray7767]

I can’t thank you enough, now I know how to fix this massive problem

[@rachelmoran5072]

Hey, thank you for this. Just got instant relief from *years* of deep tightness at the base of the spine and SI joints that I was trying to fix with . . . External rotation stretches. 🤦🏻‍♀️ gonna keep working on this now! ❣️

[@TheGoodfella2012]

I've been having SI joint issues recently and looks like internal hip rotation was the issue. While hip-hinging (deadlifts, kettlebell swings etc.) the femur is meant to internally rotate (i think) and this was not happening with me on the right hip which caused the issue

[@berndchan6208]

the 90-90 test is my exact problem. ever since. hope I can fix it with your vid. thanks for sharing!

[@andrewfreeman1494]

Great video. Wish I knew this 10 years ago, my HIRD got so bad that I couldn't sit at all really, ended up with CNS fatigue and tension problems from trying to balance all day essentially sitting on my tailbone instead of hips. It was completely debilitating and no doctor could figure out what was wrong with me, I became unemployed for over 2 years. Then one day I released my periformis with a foam roller and did some stretches like the ones in this video and just like that I got my life back.

[@andarangeldesigns]

What For real?

[@jd8226]

I’ve seen two physios in the past three years due to issues regarding my internal hip rotation. Neither of them showed me a stretch anywhere near as effective as the bookcase stretch

[@joshuaitalo1134]

Your a genius 3 years and that pigeon stretch unlocked my lower back and psoas it was a weird feeling they were so tightly woven to compensate weight which is why I guess my leg internally rotated

[@deliap.8456]

Thank you for nailing it. This is just what I needed to learn. I'll be implementing these stretches into my routine. Suddenly almost 2 weeks ago this outter hip discomfort started which is hindering my ability to squat. Thank you again

[@mchammerwp]

this video is pure gold for me, I've had pinching up in the crease of my hip when squatting and deadlifting and no amount of stretching or lacrosse ball mashing seems to keep it at bay. when I did the seated IR test the pinch was so bad on both sides that I couldn't sit anywhere near upright. Going to add the correctives into my routine from now on, looking forward to it! thankyou for this video

[@parisyee]

Super informative. Thanks for the in-depth, science-based information.

[@burger606]

Just found your channel through Brendan Tietz. I must say very impressed with the informational content and value. I've already learnt a lot! Keep up the good work!!!!!

[@rodneypantaleon4710]

Squats feeling soo much better. My chiro told me I lacked activation of my external rotators which is correct but he never gave me something that works to help gain the mobility to enable better glute activation.

[@hamidman6974]

This was a very good video. I definitely lack internal rotation and my external rotators are super tight, especially on the left side.

[@davidleemoveforlife6332]

The smartest video I've seen on the subject.

[@robertoparra9969]

Wow. I tried this and i can feel it all the way up to my thoracic area.

[@Zayaxa]

I've been trying to get to the bottom of the pinching way up at the crease of my leg for over a year now, and I think you might have finally given me the answer! I will try some of the exercises and keep my fingers crossed.

[@Infojunkie-lj1up]

I'm so glad I found this video. I have tried acupuncture, physical therapy, massage, pain medication and it doesn't seem like anything actually is getting to the root of the problem. I do have hip issues but I also have lower back issues that I wonder if could be the cause of this so I'm going to start doing

[@camerongray7767]

Omg I have all the symptoms, I finally discovered my problem, Thankyou

[@readywhen]

Why hip internal rotation is SUPER important? Here's a case study: After a failed max squat attempt where the safety bars were set too low, I hurt my SI joint (one side of the "lower back"). Physio gave me core exercises, and although core may have been part of the issue, my SI joint would still hurt when I returned to (heavier) exercises. The issue disappeared when I trained lighter. 4-5 years later and both of my SI joints started to hurt again. Sometimes one side, sometimes the other. Pain occured in any heavier exercises that require hip stability, but it was especially noticable when sitting. I noticed two major imbalances in my posture: my pelves was rotated in the horizontal plane, and one of my shoulders was hanging lower than the other. I worked the lumborum quadratus and did anti-rotational core and hip strengthening exercises. Although I did manage to fix my posture (yay!), my SI joints still hurt (boo!), especially while sitting. Now I noticed with sitting that one knee tends to move away from my body (my hip externally rotates), while the other stays nicely aligned without effort. Finally I've found the last piece of the puzzle: a lack of hip internal rotation on one side. After performing just a few exercises to improve my HIRD, my SI pain is GONE! You can't imagine how happy I am about this.

[@trev1976]

I've definitely got this on my left hip. Had pain for years but slowly starting to work out what's going on. Thanks

[@jaketillywilliams118]

I can definitely see the lack of internal rotation in my hips at the bottom of a squat. It looks like I’m leaning to one side! Low back always has discomfort as well. Something I need to definitely put more effort into resolving. Thanks Jordan!

[@brxck1004]

Thanks you so much my knee has felt so locked up do to patella problems these stretch all helped my knee instantly

[@AthleticPreparation]

great stuff - loved the pelvis reset before the dirlls

[@LauraVierre_LV]

Last exercise is the one! Ty for sharing

[@cryptodondada]

This video just changed my life! I think this should fix my patellofemoral pain syndrome

[@lostalbums5444]

Hey, how are your knees after those months ?

[@IvanDjuric300]

Found this very helpful! Appreciate it man.

[@ShranalCuzzz]

This was an awesome video! Very valuable and educational content!

[@riccarrasquilla379]

thanks for the tips and stretches

[@dwightciampoli]

Best video I’ve seen on subject.

[@alex8480]

Bro what are you talking about? I am going for the world record for prone hip IR band exercises! Great video

[@ericzondo3]

Great stuff you’ve saved me a lot of pain

[@cerchian4160]

thank you for the detail and comprehensiveness

[@briandoyle4939]

Thanks for the video. I came to play ball overseas and have torn my groin twice in three months. Come to find out my right hip internal rotation is pretty much none. I'll definitely be using these tips to help me get back to 100%

[@Taskerofpuppets]

I’m gonna try this out and hope it aids in correcting my tight hips. Thanks for the consult. \MM/

[@jackiebernardo1]

This is my problem on left hip, think it's caused by painful left foot. 90 90 causes pain on left IR and when I kneel back on heels my left foot won't straighten up, also suffer from piriformis, gona give these exercises a try. Thanks.

[@OneNationUnderPunkWM]

This is next level information, thank you so much!

[@vilnisrusins7551]

Amazing video. Best I've seen on the subject. It will change my life, i know it. Thank You so much.

[@levenzonderleven]

This video really helped me out a couple of years ago. Unfortunately I seem to suffer from very painful external rotation right now. Same pinching pain as before with the internal rotation. Did you also make a hip external rotation video because I can't seem to find it.

[@NAKMUAYACADEMY]

Great video !!!!!! Please keep those coming very very helpful

[@CashelCampbell]

Great video

[@bigsavage7014]

I like this guy's video. He is a true gym bro. Rock on dude.

[@oregonborn9769]

The left side of my inside hip has always pinched and popped when i stretched. Ive been working on these things and some other internal hip rotation workouts. Listen im a big dude trying to get into mma. Your workouts have really helped my IHR and smoothed out my kicks abunch!

[@Sirhud]

Thank you need to do this as I’ve ignored it for years. Has compounded with long sitting hours and now have lower back pain which is not an injury there, but fascia strain because of the Glute Med being weak as well as I have zero internal rotation at the hips. Left one is actually negative. Gonna try this, well explained thank you.

[@mikeyoung3762]

Awesome video, really appreciate it!

[@sheeshaent]

Bro your a genius I played hockey all my life had an ankle injury never attended to it, sat out boozed a ton. and when I came back my hips were fucked.

[@srinitaaigaura]

Exactly seems to be my issue as well. When I'm squatting I feel something squeezing and bunching up in my right hip, but my left is loose and free. It's been there since I keep driving my car frequently in stop go traffic. Plus my right leg always leans further outward than my left. Will try this as soon as I get home.

[@waynemarshall8641]

@The Muscle Doc. I must agree with some other posts here, your information is direct, easy to follow. I have done some of the recommended figure four positions to asses myself on the interior rotation I believe, and they have had a positive relief effect after two rounds with a Sciatica on my right side. I can sense my standing position is more erect and less painful. Bless you

[@Themuscledoc]

Awesome to here man! Glad its helping, if you ever have any topics you want covered let me know!

[@stevenzak199]

I've noticed that when I'm in that 90-90 position (as when doing shin boxes) with my left leg back, I have a tendency to fall to the right. I'm happy to finally understand that that indicates a tightness on the left side (that was never clear to me) and a lack of ability to internally rotate that hip. I'll be trying these moves in an effort to fix this problem at long last.

[@Themuscledoc]

Steven Zak keep me posted man !

[@raefituk918]

Excellent video!! this video is what I needed as I have a huge struggle with my internal rotation- haven't been able to squat but I have been doing the banded stretches with the kettlebell to help internal rotation and trying to smash down the tissues in the groin area and top of the quad! I feel that this is helping along with getting my pelvis reset but seeing how that goes for the moment. Looking forward to trying a few of these things though ☺️👍.

[@alexc9777]

thank you for making this video

[@timjenkinson26]

Thank you this is very helpful I have zero internal hip rotation but lots of external rotation and if I squeeze my legs together they shake a lot hopefully this will help

[@cameronnovak6056]

Adductors are internal rotators and take up more space of the thigh then hamstrings. The medial hamstring is also an internal rotator, curious to hear you say that there are less internal rotators then external rotators

[@wonka8109]

Great video!! I found you via another youtube channel I follow that you were often on. subscribed!! Sorry for the long post. My left leg is shorter than my right by 11mm I found out a few weeks ago after visited a spine doctor. Now I use heel lifts. Over the last 10 years have developed chronic pain in the left hip, lower back, and my right knee. They say having a shorter left like has caused my spine curve to compensate. When they gave me the lifts to place in my left shoe pretty within a few days my back pain was almost non-existent except after working out. My right knee felt unstable when I started using the lift but that feeling when away and so did the pain. My hip pain, however, is still a major problem. They said that whenever I move my left hip my sacrum moves with it which gives me limited mobility. Oddly enough my hip only hurts when I sit, or sleep, but not too much when I'm walking. I often stand up even when there are seats available to stop the throbbing pain. I actually relocated from a cold-weather climate as my hip would often lock up winter causing me to fall and have to hope or use a crutch. Any advice? Thanks in advance!

[@jukip1485]

Do extra ankle stretches on the leg with the heel lift.....particularly dropping it down....the rest I am still learning about......lots of compensatory stuff happens

[@Add_Account485]

What's it mean when you sit down ; side out calf's to the side rotation test and it bothers your back or shoulder blades..

[@honkhonk1555]

During the second stretch are you flexing/activating the rear glute as you lean into your front leg?

[@chriszaferatos2735]

Awesome videos! I struggle great with my internal rotation. Are these stretches/activation drills something that you would do as a warmup to squat or just as an everyday mobility drill.

[@Rottimail]

Do you have a video on external hip rotation?

[@johncurry4816]

This was a great video! Thanks a lot!

[@michael6357]

Hi thanks for the video! I’m only 15 and I feel a really sharp pain in my hip when I do the around the clock stretch. It doesn’t feel like a muscular stretch. Any solution?

[@hameedullahjasat2560]

Great video, i do think you should do sprints as you seemed out of breath

[@AshRaj299]

Perfect explanation. Thank you!

[@Sam656TH]

What do you do if both legs are stuck in ext rotation and working on internal just destroys my knees and burns adductors?

[@jameshymerstherapy4112]

A great video thanks for posting

[@ssjenforcer191191191]

I can do the internal rotation seated like you did just fine, but when I'm standing I cannot internally rotate my left hip past maybe halfway. It feels like it just gets stuck.

[@russellmanning834]

awesome video! how often should these stretches be done? and should these be done as a warm up before squatting or just when doing mobility?

[@Themuscledoc]

I like doing them pre-workout on hip loaded days

[@skarlettbloom5331]

Thank you SO much.

[@adam702702]

Great video mate. Thanks.

[@michaelclark6154]

I had a quick question I was hoping you could help me with. I have been having gait issues for a while now. I am now thinking it is related to my hips(TFL, hip flexors, glutes, etc) Could tightness or weakness in any of these areas cause over pronation?

[@TheSkaterNJ]

Really helpful, thanks!

[@rogue5848]

Great vid. Thank you 👍

[@Kirsty0601]

Hi, my podiatrist said my left hip internally rotates too much when I walk (I'm currently suffering with plantar fasciitis, fallen arches, PTTD, ITB syndrome and lower back pain) so do I need to strengthen the external rotators and stretch the internal rotators?

[@NoahDancaster]

If I attempt to internally rotate my left hip I get knee pain straight away. The pain is located directly to the right of my knee cap (left leg). Are these exercises correct for me or should I be doing something else? I've just corrected my ankle dorsiflexion (old football injury fixed with corrective stretches) which lead to my leftside hip impingement in the first place. My hip is no longer impinged (thanks to more stretches) but as I mentioned above I still have pain when turning my shin outward, and it's not the good kind of pain at all. My left leg gives out during squats due to what I assume is quadriceps inactivity. I've done some work on fixing my inactive hamstrings, but I fear there might also be inactivity issues with my left quad. Can you discern anything from my ramblings? I can provide more info if needed, not that I'm looking to waste more of your time if you're reading this, I am however desperately seeking answers as I cannot afford to go to a physical therapist atm. Anyone else wanna hit me with some advice, feel free. Cheers.

[@znolette]

Noah Dancaster try pointing the toes up towards your shins

[@lostalbums5444]

Noah Dancaster First time I see someone with the same issue, I got external knee pain (only when I do this type of movement) caused by a non-fixed hip impingement. I feel these stretches are the exact thing I needed, do you have some news ?