Retroverted hips limiting internal rotation

I have always had problems with internal rotation of the hips.  Very common I know, but in my case is most likely pointing towards retroverted hips (left more than right), given the big difference between my external and internal rotation range and a positive Craig's test that measures retroversion (and anteversion) of the hip. My hips simply seek a more externally rotated (foot turn out) position to keep the hip joint centred.

Many gymnastic positions call for feet, ankles and knees together (pikes, narrow hurdle, kneeling, squats etc) and even vertical shin/lunge positions are ideally done in neutral hip positions with respect to IR/ER. Yet vertical shin feel better when the back leg is allowed to externally rotate to keep the retroverted joint aligned. In fact not allowing some ER of the back leg makes the pelvis internally rotate (in the transverse plane) to keep the joint congruent.

So my question is, what is the gymnastic bodies' advice on whether in this case one should adjust the ideal position and allow some ER of the hips in pikes/lunges/kneeling/squats etc? 

Also is it advisable not to chase the ideal mobility on say swivel hips, as the joint will never allow full range of motion in internal rotation?

 

Hi Robert, the problem of different hips mobility has only one solution. Fix them a soon as possible.

Adjusting an exercise in function of a limitation can be considered only if the problem it is genetic matter. if not balanced body it is a necessity. You need to discover WHAT it is causing an imbalance at the hips.

Hi Alessandro, 

Retroversion of the hip is genetic. The limitation of hip IR is due to a torsion in the  femur itself. The neck and head of the femur are twisted posteriorly (retroverted) in relation to the shaft of the bone. In order for the ball of the hip to remain centred in the cup, the thigh needs to turn out and/or abduct a few degrees depending on the extent of the retroversion. This then limits the available range of IR. (Anteversion, more common in women, presents with excessive IR and limited ER). 

Although I'm sure you can improve IR range a little way with gluteal, TFL and hip capsule distraction/glides, the overall range in IR will eventually be restricted by bone (femoral neck) hitting the acetabulum long before the available range of a normal hip. Open chain hip flexion shows up the limitation as the thigh abducts and externally rotates to compensate. This is a problem for squatting if the feet are made to stay together and pointing forward as in the lower leg series in Foundation 1. 

So would you recommmend allowing a compensation for any position in which the hip feels structurally limited?

 

Hi Robert, 

Great question. I do believe gains can always happen just may take a bit longer.  I will leave this answer up to Alessandro.