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I will issue a little bit of caution against internal and external rotation as I have had previous knee pain from overdoing these positions. I do think some people will be limited by their own anatomy so don’t do things that cause sharp stabbing pain.
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Prone hip assessment tells you a lot 👇 When I bent her knee and let the foot drop, hip external rotation was limited. That’s often not a joint problem — it’s a TFL / IT band issue. The TFL feeds directly into the IT band. When that tissue is overactive or bound down, it pulls the femur into relative internal rotation and abduction, mechanically blocking external rotation of the hip. So instead of forcing the range, I flexed the knee, brought it up, externally rotated the hip with the foot on th
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