As I mentioned in last weeks post on Sciatica one of the precursors can be a difference between the amount internal and external hip rotation – Generally I would see significantly reduced internal rotation vs external rotation usually due to sitting too long at a desk.
This restriction also causes reduced stride length and efficiency in running and sprinting and often leads to hamstring tightness amoung other issues
As a prehab plan a great idea would then be to improve internal hip rotation.
The layout is simple enough i.e.
- Improve mobility – Hip shift exercise – 4 -6 breaths each side
- Improve smoothness of movement through the hip – PNF March exercise – 30 – 60s each side
- Improve strength – Active Internal Hip Exercise (Reverse Clam) – 3 x 6 reps each side