Kinesiology major/enthousiasts, GTFIH please!!! (meansly reps)

[43Steelers]

Oh hai, I'm kinda confused in regards to my hip internal/external rotation issues.

Basically, here's the cliffs of my problem:

1) My left leg works perfectly fine (i.e., good mobility/flexibility, good glute activation when I'm walking, my toes are pointing foward, etc.).

2) In contrast, my right leg is internally rotated (poor internal rotation I think): my knee sorts of "caves" inwards (pointing slightly to the left), my femur sorts of "pops out" to the right side (outwardly), my psoas is really tight, my glute is inhibited when I'm walking, and my foot/toes is/are pointing outwardly.

Now, my question is the following: What should be strengthed, and what should be stretched on my right leg (i.e., should I be working on strengthing my right hip with lateral rotation exercises, or medial rotation exercises? Should I be working on strengthing my adductor, or abductor?*)

*http://www.exrx.net/Articulations/Hip.html#anchor850108

Thanks in advance!!!

[43Steelers]

pls halp guys!!! (srs)

[miacanesfan25]

Cliffs should be short.

Be patient someone knowledgeable with this will answer your question eventually.

[43Steelers]

Cliffs should be short.

Be patient someone knowledgeable with this will answer your question eventually.

Ok, thanks for the reply. Will be!

Not sure how I could make the cliffs any shorter though.

[snrygo]

you need to mobilize your right hip flexor/psoas. i had the same issue accompanied with ITBS.

[43Steelers]

you need to mobilize your right hip flexor/psoas. i had the same issue accompanied with ITBS.

thanks for your reply!

do you have any examples of the cues/exercises that you did in particular for mobilizing your hip flexor/psoas & ultimately fix your issues?

[softpounder]

OP - look at this vid, it helped me and my mobility;



srs video actually

[Ryan314]

Kelly Starret mobility wod.

[43Steelers]

Kelly Starret mobility wod.

yeah, he definitely has some good stuff on his youtube channel.

I spent quite of bit time looking at a lot of drills/cues on his youtube channel & another YT channel called "supertraining" but I'm not sure which drills/cues could apply to my problem. Hence, that's why I asked about abduction/adduction & internal/external rotation.