Knee Capsule CARs
Joint Focus: KNEES
•
2m 48s
This lesson video covers Knee Capsule CARs - a prep drill used to prime the knee before deeper rotational work. The objective is to teach how knee rotation changes depending on position: you’ll explore the different degrees of available rotation in flexion vs extension, and learn what that should feel like when it’s coming from the right place. We also cover the most common compensations to watch for - like hip/pelvis shifting, tibial twisting, or “stealing” motion from the ankle - so you can keep the knee honest and train cleaner control over time.
Up Next in Joint Focus: KNEES
-
Seated Patella CARs
This Kinstretch Explained video teaches Seated Patella CARs - a practical way to help the patella (kneecap) glide more freely over the knee. The patella doesn’t rotate on its own, so this drill uses gentle finger guidance to massage and steer the kneecap through its available glide. It can feel t...
-
Seated Knee Internal (IR) PAILs/RAILs
This video explains Seated Knee Internal Rotation (IR) PAILs/RAILs - a drill designed to improve knee rotation capacity and teach you to own internal rotation with strength, not just “access it” passively. Knee rotation tolerance matters because real movement isn’t perfectly straight: cutting, pi...
-
Seated Knee External Rotation (ER) PA...
This video explains Seated Knee External Rotation (ER) PAILs/RAILs - a drill used to expand and strengthen knee/tibial external rotation and improve how well your knee tolerates rotation. Rotation tolerance matters because the lower limb is rarely “straight-line only.” Running mechanics, squattin...
