Hip Internal Rotator: Release and Lengthening

This course describes hip internal rotator release and lengthening, commonly referred to as hip internal rotator foam rolling, hip internal rotator release with ball, hip internal rotator stretching, and hip internal rotator mobility techniques. Although terms like muscle tightness, tight hips, tight hip internal rotators, tensor fascia lata (TFL) tightness, a tight psoas muscle, etc., are commonly used, it may be more accurate to label these muscles as prone to over-activity (e.g. hypertonic, phasic). Performing hip internal rotator release and lengthening techniques to increase mobility prior to activation, integration, and strengthening techniques may significantly enhance rehabilitation and performance programs. In practice, the release of the tensor fascia latae (TFL), gluteus minimus, and adductors (including pectineus, adductor longus, adductor brevis, adductor magnus, and gracilis), mobilizing the hip joint and sacroiliac joint, and integrating a kneeling hip flexor stretch (TFL, adductor, and gluteus minimus stretch), and standing adductor stretch, is likely to improve hip mobility and improve the effectiveness of exercises like gluteus medius clams, glute bridges, deadlift touchdowns, terminal knee extensions (TKE’s), etc. Hip internal rotator over-activity has been correlated with altered lower extremity alignment, lower crossed syndrome, pronation distortion syndrome, knee bow in (knee valgus or functional valgus), an asymmetrical weight shift, loss of hip internal rotator strength, and loss of gluteus maximus and gluteus medius strength. Further, hip internal rotator over-activity has been correlated with groin pain, hip pain, knee pain, increased risk of future injury, and a loss of sports performance. Sports medicine professionals (personal trainers, fitness instructors, physical therapists, massage therapists, chiropractors, occupational therapists, athletic trainers, etc.) should consider adding these exercises to their repertoire to improve the outcomes of their integrated exercise programs and therapeutic (rehabilitation) interventions.

Release Techniques

• Tensor Fascia Latae Static Release
• Vastus Lateralis Static Release
• Vastus Lateralis Dynamic Release
• Gluteus Minimus Static Release

Joint Mobilization Techniques

Following release techniques, but before lengthening techniques, it may be beneficial to perform Self-administered Joint mobilization Techniques: Lower Body .

• Hip Mobilization
• Knee Mobilization
• Open Books

Lengthening Techniques

• Hip Flexor Static Stretch
• Hip Flexor Dynamic Stretch
• Adductor Stretch

Caption: A tensor fascia latae self-administered static release technique