Your Foot Is The Key To Unlocking Hip Internal Rotation - Here’s How.

[@conorharris]

Thanks for watching, everyone! If you want more help with this issue (and many similar postural/movement problems), check out my Beginner Body Restoration Program: go.conorharris.com/bbr-beginner-body-restoration - If you want one-on-one help, check this out to work with us online: www.conorharris.com/online-training

[@loaemt2rn]

WOW...rn and paramedic here.....gotten all kinds of well meaning curbside advice from various clinicians .....i've been experiencing atraumatic unilateral right sided hip pain with duck foot leg frozen in ext rotation....i've got a few things that need addressing.... but i make my living on my feet...long story short...i watched your vid...i made some cardboard wedges and placed them into some old sneakers....as soon as i stood up i experienced more comfort in a stand.....and then bearing weight on the problem side ....BAM...internal rotation...just like that....WOW....kudos and thanks! 'nuff said.

[@stavross3321]

This is correct. Flat feet, knee valgus, supination, pronation everything affect my hip orientation and hip socket rotation. Actually i had to discover this myself because the physiotherapist had no idea. It took me 2 years to figure it out!

[@stavross3321]

@@ephelesfrance7006 lol Conor is genius!

[@user-wt2ip3bo3t]

I have the same issues. What have you been doing to correct them?

[@stavross3321]

@@user-wt2ip3bo3t walk straight, fix flat feet, align knees and feet, do balance feet exercises, correct anterior pelvic tilt if any. If you watch Conor videos you can figure out how the human skeleton works, but the hip is more complex than anyone thinks. Conor correcting methods are ok, i use my own methods, i like to experiment and learn.

[@Patrick-rr2qw]

I have flat feet on both feet, if my pelvis is rotated to the right, should I rotate to the left for both feet or should I rotate to the right when working the left foot?

[@samuelgizaw7899]

Good question, would like to know as well​@@Patrick-rr2qw

[@BobbyTomio]

Awesome stuff. I love when you show how everything is connected. So much of what is out there zeroes in on one element. It’s fascinating and helpful to see a slightly larger picture. Thank you! 🙏🏻

[@vincevallefuoco1082]

Hey guys Jacob is an awesome coach. We worked together in june and he as been super available and competent.

[@user-dl8ox4lt3k]

amazing video again! thank you Harris! you saved my knee

[@harishhabit]

Thank you so much for this. New sub from Indonesia. I had an injury on my front left hip, feels like a stabbing pain everytime I walk (since March 2024, after a workout). But no problem with any other movement. I tried this last night (with other exercise). And your exercise is a game changer I must say. The ortho doctor said I had osteoarthritis 😢. While I notice mine is acute and onset, not chronic.

[@archtura7276]

Wizard. Thanks for all your videos.

[@andydataguy]

Great video! Been working on my hips and will now start exploring the feet better as well

[@donlleyo11]

You've changed the way I approach mobility and joint health.

[@kiannielopez93]

When the instructor advised me if I have a hard time feeling my forefoot and to raise my metatarsal, I felt a stinging pain and discomfort trying to raise my toes. I don't feel that same pain and resistance on my other foot.

[@peggysegundo6599]

If the body is rotated to the left, would I work on only the left foot? My left hip always feels like the joint is stuck or wrong. I just purchased several of your programs cant wait to get started!!

[@uboobly]

This is SO MONEY. A + Connor recognizing the best and bringing. Gary Ward-and Jacob thank you. I can see why this was posted. This should go viral. So restorative immediately. The third set I could see it for what it, counter torque to the you know what patterning all the way through the cranium. My occlusion/bite immediately better. Breathing these clear dreamy inhales in the left Nostril. Feel centered and alternating so we'll in my gait. For the other commenters, I was wearing a mandibular splint which may have augmented the results. This made my evening.

[@Jemgrover]

That cue to lift the toes is brilliant - can really feel how it helps everything upstream shift back into a more neutral position

[@Andrea-Rose]

Excellent & super helpful video, thank you!

[@donnadoriand7324]

Thanks for all you do.

[@joan.nao1246]

Thank you, Conor, your content is always exceptional!

[@howienordstrom1646]

Excellent video @conorharris. I loved the section where you used the skeleton to show the various limb and hip momements. I'd love to see the same thing with hip ER + pronation. (Both of those are extrememly limited in my body.) Cheers!

[@tuanphong15]

How many sets and reps should we do once a day to get meaningful results? During the exercises should we feel any muscles in our feet activating?

[@messybutmeaningful]

💯☝️

[@Nat_Ash_A]

Good questions!

[@VittorioRanieri]

1 set per side, 1,5 min, 1-2x day

[@lindsayh.8503]

Thanks for your excellent content Conner! Question, do you have any videos on correcting pigeon toe? My daughter is 6 & her left foot turns in a lot when she walks.

[@mohammadtabraiz443]

How can we determine whether a problem originates from the foot or the hip? Specifically, is it possible that an issue in the hip could be causing problems in the foot, or vice versa? Are there any assessments or methods we can use to accurately identify the source of the issue?

[@conorharris]

Generally if it’s from the foot, foot-biased interventions will create more meaningful and long-term objective changes in assessments. Vice-versa for the hip. But there’s ALWAYS involvement from both significantly

[@mohammadtabraiz443]

@@conorharris thank you😊

[@CristianIntriago_]

Nice i come from instagram from an old video and see a full guide 😎

[@wheatloaf]

Is it possible to establish proper foot mechanics, if you have a fairly severe bunion on one side, without surgery?

[@tjgill1298]

Connor what are your thoughts on heel to toe walking vs mid/forefoot walking?

[@emmaeIIe]

Could we do the exercise without the wedges?

[@klarissa726]

with a towel that mimics the wedge

[@Damian.99]

literally, put anything there to have more feeling in those areas. Towel, Napkin, paper, etc.

[@somoto9917]

What about the calf? I have extremely tight calf muscles on the left side and I think it impacts my ability to shift as well, so you have any suggestions?

[@Dampflanze]

Would it help to hold a dumbbell in the right hand while doing the exercise ?

[@Giri-zoro]

Hello sir I have pain in my left lat since 2 years In my opinion i streching wrong muscle ( without knowing that) and another thing left rib cage flare as well as my right knee pain ( i can't walk properly )

[@treezmatt]

CAN I USE THE WEDGES ON THE OTHER SIDE OF FOOT/ANKLE?

[@jtrautten9328]

Sos el mejor

[@ToonH123]

Can you da a video on AC shoulder injury? It always seems to come back for me

[@ToonH123]

@ephelesfrance7006 thanks for this man! Well it is on mu left shoulder. It did not happen with a fall or something. It happened when i wanted to take out the barbell when bench pressing. 2 years ago. On MRI it just shows a little arthritis but nothing else

[@dorisjcrotty1332]

Does this help a pronated foot ?

[@conorharris]

Yes

[@dorisjcrotty1332]

@@conorharris how on earth did nobody recommend this to my son. He has been wearing orthotics since he was a child. It's not getting better.

[@leena656]

Can you please do a video on whether the ALF can change the position of the sphenoid bone? Do changes to the sphenoid bone show a VISUAL change in the maxilla for adults? Or it too late because the jaw is fully grown?

[@johnhodgeman3980]

So this woukd be used on the hip that is ER? Would you ever do this on the hip that is IR due to APT aka not genuine IR?

[@aaronbarnard-s4g]

I thought hip IR and pronation both occurred during mid stance? Is this a new perspective or am I misunderstanding something?

[@howienordstrom1646]

That's what I thought as well until a recent IG post by Conor caused me to look closer. What I'm discovering is that I've been using hip IR as a proxy for foot pronation, tibial IR and movement of fibular head (all of which are nonexistent in my lower limbs). I thought my hip IR was limited but it appears that's because I'm in a chronic hip IR state and have trouble accessing hip ER. Thus, hip ER and foot pronation for step-off phase of the gate are tough for me to access. All of this is worse on my left side, which explains why I've been developing a left side hallux valgus.

[@YouilAushana]

Why do some people drive with right versus left foot?

[@messybutmeaningful]

We're all asymmetrical. It's normal 😁

[@tomdailey8978]

Where can the small wedges be purchased?

[@klarissa726]

AiM wedges

[@gogeta8236]

My left foot is flat and my right foot is good I’ve been having back problems for 2 years now it’s like everything on my left is weak I’ve been trying to workout but seems like my pain bothers me will this help me remove back pain ?

[@TheValonquar]

Same lol had knee problems first now back problems. Im doing alot of unilateral strengthening atm hope it will help. Good luck.

[@AppendixDaphnis]

Mmm, To many cues and very subtle too…

[@Vatsuggggg]

Still impingement in the front hip after this exercise 😢

[@Conosis]

Hey give side banded hip joint mobilizations a try also try hip airplanes too.

[@Damonbird775]

KB hip shift stretch will probably help. Look up squat university. Have a good day.

[@WINCHANDLE]

what a cutie pie. great explanations also.

[@xxcrysad3000xx]

What is internal hip mobility useful for? My internal rotation is poor but does it have much practical day-to-day function?

[@haukek2971]

You need hip internal rotation to walk properly as shown in the video.

[@jameshegarty2394]

Internal rotation also helps us produce more force for walking, running, any movement. Essential if you want to lift (squat) big weights without getting injured, for athletes

[@xxcrysad3000xx]

​@@jameshegarty2394 i get about 75-100,000 steps in a week and do barbell back squats and front squats regularly. I guess I've never noticed it to be a problem at 38.

[@nothersheep]

@@xxcrysad3000xx you may not be symptomatic AT THE HIP, but if you do lack adequate internal rotation there your body will necessarily be compensating elsewhere (neck, shoulders, knees, lumbar, etc) and possibly leading to injuries. Adequate mobility is not the same as lots and lots of flexibility, and more is not always better. If you aren’t running into compensations you probably have adequate internal rotation.

[@davidpatrik4142]

without it you will make compensations, like a hiked up hip or something at the foot like duck walking or really flat feet. can lead to a sore back or sore knee etc.

[@deenagoidel6553]

This is hard to understand. Can you please make it easier to do and clearer?

[@ChaseMountains]

Biomechanics is confusing at first but don’t get overwhelmed. It takes some learning, a bit of googling on some of the terms, but you’ll get it. Stick at it, it’s a wonderful journey.

[@paolopelagatti-k6b]

not satisfied with this explanation. black people have extremely flat feet and the best bodies by far. it is not about the arch.

[@peacefulruler1]

The shape and strength of the arch affects knee movement. This is not even disputable. Knees will rotate inward for people with flat feet when walking or running. This can be compensated for by arch supports in shoes. Otherwise, abnormal wear of the knee joint will occur with pain of the need for eventual knee joint replacement.

[@paolopelagatti-k6b]

​@@peacefulruler1 when's kevin durant or james harden's knee replacement due then?

[@Spontanika]

Durant is 36. Average knee replacement is around the age of 60-65. Weird and dumb question…

[@paolopelagatti-k6b]

@@Spontanika it is nor weird or dumb, it is a valid question. you are saying the wear and tear will cause a knee replacement, but we'll just have to wait more time. I don't believe it's the case and I don't think KD or Russell Wesbrook (forgot to mention the most athletic of all) will be a cripple, and I'm sure if you go to a black neighborhood there are tons of old people with flat feet whose knees are fine. maybe in some instances flat feet can cause issues if combined with other features, but many many top athletes have flat feet so they are not a flaw in themselves

[@CornBeefinthePassengerSeat]

Maybe the most ignorant comment I’ve been this whole year. Thanks for making me and all my friends laugh right now!