Standing tibial rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing tibial rotation )

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Name of exercise  AROM knee tibial rotn stand
Other names of exercise Standing tibial rotation
Description of exercise Standing tibial rotation exercise is a simple yet effective exercise that targets the muscles in the lower leg and ankle. It involves standing with the feet shoulder-width apart and rotating the tibia (shin bone) inwards and outwards while keeping the feet planted on the ground. This movement helps to strengthen the muscles in the lower leg and improve ankle stability. It can also help to correct imbalances and reduce the risk of injuries, such as shin splints and ankle sprains. This exercise can be done with or without resistance bands and can be easily incorporated into a warm-up or strength training routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on involved leg with knee slightly bent.
  • Gently twist inward.
  • Return to start position and repeat.

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    Video Tutorial

    https://m.youtube.com/watch?v=2l_H02yn8ZY%26t=230s

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Supination, Circumduction, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance
  • Stronger leg muscles
  • Increased range of motion
  • Better posture
  • Reduced risk of injury
  • Enhanced athletic performance
  • Improved coordination
  • Increased bone density
  • Improved circulation
  • Improved joint stability

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Standing tibial rotation exercise should be avoided if you have any current injuries or pain in your lower leg, knee, or ankle. It is also not recommended if you have recently undergone surgery in these areas. Additionally, individuals with osteoporosis or other bone conditions should avoid this exercise as it puts pressure on the bones and joints. If you have any balance issues or difficulty standing for extended periods of time, it is best to avoid this exercise as well. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any pre-existing conditions that may be aggravated by it.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Avoid over-rotating the tibia
  • Keep the knee in line with the foot
  • Do not force the movement
  • Use a stable surface to stand on
  • Keep the core engaged and maintain good posture
  • Do not hold your breath
  • Start with a small range of motion and gradually increase as you feel comfortable
  • Stop the exercise if you feel any pain or discomfort.

    • Helpful in Diseases

  • Osteoarthritis
  • Anterior cruciate ligament (ACL) injury
  • Meniscus tear
  • Patellofemoral pain syndrome
  • Iliotibial band syndrome
  • Patellar tendinitis

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    Frequently asked questions

     

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