Distinguishing between internal rotation and external rotation of the thigh

The internal and external rotation of the thigh and the outward and inward rotation of the feet are somewhat similar, but it's just about the feeling, not the principle. However, 80% of people who externally rotate their feet will tend to turn their toes outward, while people who internally rotate their feet will also turn their feet inward when walking. There are many differences between internal and external rotation of the thigh, the biggest ones being the knee and pelvis. The knees of people with external rotation are viewed from the outside, while those with internal rotation are just the opposite, and the pelvis is also opposite, one is forward and the other is backward.

By looking at the knee of the thigh or the popliteal fossa on the back of the knee and the muscle direction of the calf muscles, you can tell whether you are internally or externally rotating.

People with internal rotation tend to have their knees leaning inwards, facing each other.

People with external rotation are just the opposite, with both knees facing outwards.

Here comes the point. As far as I know, 80% of people with internal rotation have anterior pelvic tilt. However, some people with anterior pelvic tilt have externally rotated thighs. This may be due to the static external rotation produced by the congenital or acquired combination of the iliopsoas, gluteus maximus, piriformis, gluteus medius, posterior part of gluteus minimus and sartorius piriformis (deep in the buttocks) [the aforementioned muscles are all used to produce external rotation of the hip joint; that is, the action of turning the toes outward]. . It is very difficult for such people. On the one hand, they have to stand against the wall or do the bridge pose to adjust their forward tilt. Then, with the pelvis straight, they will know the true rotation direction of the femur under the normal pelvis. If it is internal rotation, do the universal pose. If it is external rotation, do the knee circle inward and lift the leg and shrink the pelvis to stretch the aforementioned muscle groups.

Next, the 80% of people with a posterior pelvic tilt will have external rotation of the thigh bones (when you lean your upper body backward, your knees will tend to open and rotate outward). At this time, of course, what you need to do is stand against the wall or do a low lunge to adjust the pelvis first. Only at this time can you truly know whether your thigh bone is internally rotated or externally rotated. If it is internally rotated, of course you can use the universal method to deal with it. If it is externally rotated, circling the knee inward or lifting the leg to shrink the pelvis are more appropriate actions.

If you just practice the multi-functional exercise to externally rotate your knees without managing your pelvis, your toes will point forward and the distance between your knees will be shortened, but your knees and toes will not be synchronized, which is not good.