Wall Tibial External Rotation PAIL
Exercise Overview
The wall tibial external rotation pail is an exercise used to increase your end ranges through mobility training. Start by placing the inner aspect of your foot and knee against a wall with an attached doorway. Bend the target knee so that it is not locked straight. Rotate the shin into external rotation by rotating the body towards the wall and hold a stretch here for 2 minutes. Follow this up with a contraction by attempting to rotate the shin inwards into internal rotation. Depending on your goals, hold this contraction for 2 minutes at 20-65% max strength, for 30 seconds at 65-80% max strength, or for 4-8 seconds at max strength.
Muscles Involved
semitendinosussemimembranosussartoriusgracilispopliteus
Related Conditions
pes anserine bursitisknee bursitismedial tibial stress syndromelower cross syndromeascending syndromelower kinetic pain syndromegenu valgum (knocked knees)squat related knee pain