You can improve your internal hip rotation by doing mobility drills and stretching drills like doing the 90/90 stretch as well as active strengthening with exercises like 90/90 hip IR lift-offs, as well as dynamic movements such as "windshield wipers".
And also use resistance bands to get added challenges to target your glutes and deep hip rotators.
And focus on doing controlled movement from your hip to protect your knees and also practice these stretches and strength training exercises consistently and sometimes even daily, which helps to build your range of motion and control and improve your overall hip health.
To do the 90/90 stretch to improve your internal hip rotation, sit with one of your legs bent in front, with your shin parallel to you, and the other bent to the side, with the shin parallel to the side.
And keep your torso upright and gently lean back, feeling the stretch in the front of your side leg and potentially your inner thigh.
To improve your internal hip rotation using the seated hip rotation, sit tall on a chair with your feet flat, then lift one foot and rotate your thigh inward and slowly lower it.
To improve your internal hip rotation using face down feet opens lay on your stomach, with your knees bent at 90 degrees with your feet up.
And place a yoga block between your knees and lift your knees slightly, then splay your feet out and rotate your thighs in.
For improving your internal hip rotation using the couch stretch variation, place one foot on a couch, and turn your foot slightly outward, squeeze your glutes to deepen the stretch in your hip flexor.
Internal hip rotation is inhibited mainly by structure and soft tissue factors such as a tight posterior hip capsule or the ischiofemoral ligament and even overactive or tight external rotator muscles, like the obturator internus or piriformis muscles.
Other things that can inhibit internal hip rotation are bony abnormalities like femoral retroversion or even femoroacetabular impingement or even poor pelvic control, poor foot control or even poor core control.
As for the posterior capsule tightness being a cause of inhibition of the hip rotation, the rear part of your hip joint capsule can become stiff and prevent your femur from rotating properly like it normally should.
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.