Wall Tibial Internal Rotation RAIL
Exercise Overview
The wall tibial internal rotation rail exercise is a mobility exercise for the knee. Start by placing the outer edge of your foot and knee against a wall. Rotate your torso towards the wall to place your knee into tibial internal rotation. Once at your end range contract your muscles in an attempt to deepen the rotation. Hold this contraction for 4-8 seconds at max strength. Rest for an equal amount of time between repetitions.
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