Hip internal rotation is genetic, as hip rotation, most specifically the structural capacity for hip internal rotation has a significant genetic component.
Genetic factors also influence the shape of your hip socket and the structure of your femur, like femoral anteversion, which also dictate the potential range of motion.
And while genetics also dictate the bony anatomy, functional restrictions are also influenced by muscle tension as well as lifestyle.
Genetic factors often determine the angles of your hip joint, like femoral anteversion, which can be present at birth.
And conditions impacting rotational range, like excessive femoral anteversion or in-toeing or retroversion also known as -out-toeing, often run in families.
And while some bony shapes are inherited, others like cam deformities, which restrict movement, can also develop in adolescence as a result of high level athletic activity, which implies a mix of genetics and environmental load.
And beyond genetics, things like lack of activity, habitual sitting and muscular tightness also play a major role internal hip rotation you can actually achieve.
The muscle that controls hip internal rotation is the Gluteus Minimus muscle as well as the Gluteus Medius (anterior fibers), and the Tensor Fasciae Latae (TFL), with assistance from the Adductors (longus, brevis) and Gracilis, and sometimes the Piriformis and anterior fibers of the Gluteus Maximus.
There's more than just one muscle that's involved in controlling of the hip internal rotation, and a group of muscles that generate this inward turning motion of your thigh.
The nerve that controls hip internal rotation is the superior gluteal nerve (L4–S1).
The hips internal rotation is controlled mainly by the superior gluteal nerve (L4–S1) nerve, which also innervates the gluteus medius, the gluteus minimus and the tensor fasciae latae.
These muscles are also responsible for rotating your thigh inward.
Other nerves like your femoral nerve, via pectineus may also assist n internal hip rotation.
The superior gluteal nerve (L4–S1) is what innervates your gluteus medius, gluteus minimus and tensor fasciae latae, which are the key internal rotators.
And the gluteus minimus, "anterior fibers", gluteus medius, "anterior fibers, and the tensor fasciae latae are what perform hip internal rotation.
And the assistant nerves like the obturator nerve also helps to stabilize, while your anterior femoral nerve branches provide additional muscular support for internal rotation.
The hip internal rotation, is the inward twisting of the thigh bone, also known as the femur within the hip socket.
Hip internal rotation is also crucial for daily movements like squatting, walking and even pivoting, which allows for smooth gait and prevents lower back pain and knee pain by moving your foot inward relative to your body.
Having limited internal hip rotation, which is often due to tight hip capsules or weak rotators leads to compensation as well as causes pain and dysfunction and improving it involves using targeted stretching and strengthening exercises to regain motion once again.
The reason hip internal rotation matters is because it allows for movement and allows for you to rotate your thigh bone or femur towards your body's midline.
Internal hip rotation has a normal range of around 30 to 46 degrees, which is essential for stability and alignment and it allows you to put on shoes, walk, climb stairs, play sports and sit comfortably.
The consequences of a lack of internal hip rotation are back pain, knee pain, "knees tracking inward" shorter strides and flat feet.
Common signs of limited internal hip rotation include knee pain, lower back pain, feet turning inwards when walking and difficulty in squatting deeply.
To improve your internal hip rotation you can do some exercises like quadrupled band assisted internal rotation, face down feet opens, side planks and stretching.
For stretching, focus on creating space in the back of your hip capsule.
Doing side planks can improve mobility and strength in supporting the muscles.
For face down feet opens, lay on your belly, knees bent, lift your knees and then splay feet out and in and rotate your thighs inwards.
For Quadrupled band assisted internal rotation, lay on your hands/knees with a band around your ankle and then rotate your foot inward against the resistance.
Cause of limited hip internal rotation include sitting too long, tight hip capsule and overactive external hip rotators.
And so improving your hips internal rotation can help the body move more efficiently and reduce strain on your lower back and knees and prevent injury and improve overall function.