RECOVERY – HIP INTERNAL ROTATORS
MOBILIZATION – MASSAGE – ROLLING – STRETCHING
- Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
- MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .
- Isometric Exercises for Pain Relief – The What and The Why – Keeley – Physio
- PNF Technique for Mobility . Running Physio
– Prone: face down on bench or floor; 10 sec isometrics - Supine Crossing the Legs . [P]Rehab Guys Physios
(1) Supine: Foot on the floor
(2) Supine: Foot on the wall
- Internal Rotation Stretches . Kaitlyn Physio Instagram
– 90/90 Back foot raise - 90/90 Hip Mobility . Kaitlyn Physio Instagram
– 90/90 Lean forward and back
- Hip Internal Rotation Mobility . Harden Chiro Instagram
– Standing with knee at 90°; press inside of knee against post; rotate lower leg away from post