TIBIAl torsion: how this regular anatomical variation Can Impact Your Running, Squatting, and Lunging

How Tibial Torsion Can Impact Your Running, Squatting, and Lunging: What You Need to Know

If you've ever noticed your feet turning inward or outward while walking, running, or working out, you might be dealing with a condition known as tibial torsion. This rotational alignment issue of the tibia, the larger bone in your lower leg, can have significant effects on your performance and comfort during physical activities. Let’s dive into what tibial torsion is, how it affects your running, squatting, and lunging, and what you can do about it.

What is Tibial Torsion?

Tibial torsion refers to the twist in the tibia bone, and it comes in two flavours:

- Internal Tibial Torsion: Here, the tibia twists inward, making your feet point towards each other. It's common in young children and often resolves as they grow, but for some, it sticks around into adulthood.

- External Tibial Torsion: In this case, the tibia twists outward, causing your feet to turn out. This is more common in adults and can be linked to hip issues or compensatory changes in your lower limbs.

How Tibial Torsion Affects Running

Running with tibial torsion can feel like driving a car with misaligned wheels—it’s possible, but it’s not efficient or safe. Here’s how it breaks down:

Internal Tibial Torsion:

- Your feet turn inward, increasing stress on your knees and ankles.

- You might experience overpronation, where your foot rolls inward too much, leading to pain and potential injuries.

- Energy transfer is less efficient, making you slower and more fatigued.

External Tibial Torsion:

- Your feet turn outward, disrupting your natural gait.

- This misalignment can lead to overuse injuries like shin splints and iliotibial band syndrome.

- Compensatory mechanisms kick in, altering your form and reducing your running efficiency.

The Impact on Squatting

Squatting is a staple in any fitness routine, but tibial torsion can throw a wrench in your form:

Internal Tibial Torsion:

- Knees tend to collapse inward, known as valgus knee positioning.

- This increases stress on the inner knee and can lead to pain and injury.

- Weight distribution becomes uneven, making it hard to maintain balance.

External Tibial Torsion:

- Knees face outward, often leading to a wider stance.

- This places extra stress on the outer knee and hips.

- Squat depth and stability are compromised due to improper muscle loading.

Lunging with Tibial Torsion

Lunges demand stability and alignment, both of which are challenged by tibial torsion:

Internal Tibial Torsion:

- The lead leg rotates inward, stressing the knee joint, particularly the ACL.

- You might feel unstable, increasing the risk of knee injuries.

- Maintaining proper form becomes a struggle, affecting your balance.

External Tibial Torsion:

- The lead leg rotates outward, putting stress on the hip and knee joints.

- Compensatory patterns emerge, such as excessive hip rotation.

- Force distribution is uneven, potentially leading to muscle imbalances and injuries.

What You Can Do About It…

Dealing with tibial torsion involves a mix of targeted exercises, physical therapy, and in severe cases, surgery. Here’s a game plan:

Conservative Treatments:

- Work with a rehab chiropractor or physical therapist to strengthen the muscles around your hips, knees, and ankles.

- Use orthotic devices to correct foot alignment and reduce joint stress.

- Engage in gait training to improve your walking and running mechanics.

- Focus on exercises that enhance flexibility and strength, ensuring proper alignment during squats and lunges.

Surgical Options:

- For rare, severe cases, an osteotomy (surgery) might be necessary to realign the tibia.

- Post-surgery rehab is crucial to restore function and strength.

Wrap up:

Tibial torsion might sound like a complex issue, but understanding it is the first step towards managing it effectively. By recognizing how it impacts your running, squatting, and lunging, you can take proactive steps to address it. Whether through targeted exercises, physical therapy, or more advanced interventions, there's a path to better performance and reduced pain. Embrace the journey to stronger, more aligned movement!