How do I measure internal rotation at home?

Lie face down with both knees bent to 90°. Let one ankle fall outward toward the floor while keeping the pelvis flat — measure the angle the shin makes from vertical. 30° is the working norm for skaters.

I scored "at risk" — should I stop skating?

Not necessarily. Drop high-load skating volume by 25–40% for two weeks, run the protective program daily, and re-screen. Actual pain (not soreness) during or after skates means a sports physio visit before pushing through.

Why is one side flagged and the other isn't?

Asymmetry is normal — most hockey players favor one direction of cuts and shots. We flag when one side is more than 15% different from the other, because that gap predicts overload injuries on the weaker side or compensatory pain on the stronger side.

How often should I re-screen?

Monthly during the season and after any deload or training-block transition. The screen takes four minutes; the data is most useful as a trend across multiple screens.

Is this a substitute for a physical therapist?

No. It is a self-screen with hockey-specific norms baked in, designed to catch patterns before they cost ice time. Sharp pain, anything red, and anything that doesn't move with the protective program belongs in front of a sports PT.

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TOOLS / 02 OF 12 · MOBILITY LAB

HIP HEALTH
SCREENER.

Hockey is brutal on hips. Eight quick measurements and a few honest yes/no answers — and we'll tell you exactly where your mobility, strength and asymmetry sit before they turn into a groin pull or labral flare.

MEASUREMENTS

ROM + functional

RISK TIERS

Cleared · Caution · At-risk

~4 min

TO SCREEN

Re-test monthly

● GROIN STRAINS = #1 LOST-TIME INJURY IN HOCKEY● IR DEFICITS PRECEDE LABRAL TEARS● ASYMMETRY > 15% DOUBLES INJURY RISK● GLUTE MED WEAKNESS LOADS THE GROIN● COPENHAGEN CUTS GROIN INJURIES 41%● HOCKEY PLAYERS AVG 18° IR — NORM IS 30°● SCREEN MONTHLY. STAY ON THE ICE.

● 01Range of motionSupine · degrees

Internal rotationHOCKEY'S BIG ONE

LEFT HIP22°◐ BELOW

0°OK · 20°NORM · 30°54°

RIGHT HIP28°◐ BELOW

0°OK · 20°NORM · 30°54°

External rotationPOSTERIOR CAPSULE

LEFT HIP42°◐ BELOW

0°OK · 35°NORM · 45°81°

RIGHT HIP44°◐ BELOW

0°OK · 35°NORM · 45°81°

Hip flexionKNEE TO CHEST

LEFT HIP108°◐ BELOW

0°OK · 95°NORM · 110°198°

RIGHT HIP112°✓ NORM

0°OK · 95°NORM · 110°198°

● 02Functional testsSelf-administered

Thomas testHIP FLEXOR LENGTH

LEFT

RIGHT

Single-leg squat to a chairGLUTE / KNEE CONTROL

LEFT

RIGHT

Adductor squeeze painBALL BETWEEN KNEES

0 — NONE3/1010 — SHARP

0246810

● 03History + loadBe honest

Groin or hip pain this seasonOUTSIDE OF DOMS

LIVE SCREEN

ID EHQ-HHS-0000

◆ RISK TIER

CLEARED

Cleared for full loads

◇ HIP WELLNESS

79/ 100

ASYM 21%FLAGS 1

Your hips are tracking well for hockey loads. Keep mobility and adductor work in rotation as maintenance.

◆ HEAT MAP — HOT ZONES

WHERE TO LOOK

ANT · FRONT VIEW

SCAN · LIVE

WATCH

HOT

● FINDINGS

1 ITEM

Side-to-side asymmetry · 21%

Internal rotation L vs R · Unilateral work on weaker side, 4 wks

MED

● ASSIGNED PROGRAM

MAINTENANCE — TIER 1

4 WEEKS

·5-min daily mobility flow

·Copenhagen 2×/wk

·Re-screen monthly

START PROGRAM →

● REFERENCE

YOU vs THE NORM.

Every measurement you entered, plotted against the threshold a generally healthy hockey player should hit.

◆ ROM PLOTTED vs NORM

Internal rotationL 22° · R 28°

0°OK 20°NORM 30°54°

External rotationL 42° · R 44°

0°OK 35°NORM 45°81°

Hip flexionL 108° · R 112°

0°OK 95°NORM 110°198°

Amber line = below norm · Green line = norm · Dot pair shows L / R

◇ COMPONENT BREAKDOWN

Internal rotation28 ✓ OK

External rotation11 ✓ OK

Hip flexion4 ✓ OK

Side asymmetry21 ◐ FLAG

Hip flexor (Thomas)25 ✓ OK

Glute / balance28 ✓ OK

Adductor squeeze30 ✓ OK

Pain pattern25 ✓ OK

● PRIMER

WHY HOCKEY HIPS FAIL.

Four things to know before you blow off this screen.

01BIOMECHANICS

The skating stride loads hips in one plane.

Repeated abduction and external rotation, almost no internal rotation under load. Tissue and capsule adapt to that pattern — and start fighting it.

02WHAT BREAKS

Adductors absorb what glutes won’t.

When glute medius can’t stabilize, the adductor longus takes the lateral push. That tendon is the most-strained tissue in the sport.

03THE EARLY WARNING

IR deficit is the canary.

Loss of internal rotation shows up before pain. It’s a leading indicator of FAI, labral irritation, and groin strain risk — measurable in 30 seconds.

04WHAT WORKS

Three things, four times a week.

Daily mobility flow, Copenhagen-family adductor strength, and unilateral lower body. The Tier programs above schedule these for you.

● FAQ

QUESTIONS FROM
THE TRAINING ROOM.

What players ask after their first screen — covering measurement, interpretation, and what comes next.

Lie face down on a firm surface with both knees bent to 90°. Let one ankle fall outward toward the floor while keeping your pelvis flat — measure the angle the shin makes from vertical. That is your internal rotation. Use a phone protractor app or have a teammate eyeball it. 30° is the working norm for skaters.

△ NOTE

This screen is a training tool, not a medical diagnosis. It estimates injury risk from self-reported measures and movement quality. Sharp pain, recent trauma, locking, clicking, or numbness — get cleared by a sports physician or PT.

Tool Navigation

Compare related hockey performance tools and jump back to the main resources hub.

Hollow & Profile Recommender Stick Flex Calculator Curve Finder

TOOLS / 02 OF 12 · MOBILITY LAB

HIP HEALTH
SCREENER.

MEASUREMENTS

ROM + functional

RISK TIERS

Cleared · Caution · At-risk

~4 min

TO SCREEN

Re-test monthly

● 01Range of motionSupine · degrees

Internal rotationHOCKEY'S BIG ONE

LEFT HIP22°◐ BELOW

0°OK · 20°NORM · 30°54°

RIGHT HIP28°◐ BELOW

0°OK · 20°NORM · 30°54°

External rotationPOSTERIOR CAPSULE

LEFT HIP42°◐ BELOW

0°OK · 35°NORM · 45°81°

RIGHT HIP44°◐ BELOW

0°OK · 35°NORM · 45°81°

Hip flexionKNEE TO CHEST

LEFT HIP108°◐ BELOW

0°OK · 95°NORM · 110°198°

RIGHT HIP112°✓ NORM

0°OK · 95°NORM · 110°198°

● 02Functional testsSelf-administered

Thomas testHIP FLEXOR LENGTH

LEFT

RIGHT

Single-leg squat to a chairGLUTE / KNEE CONTROL

LEFT

RIGHT

Adductor squeeze painBALL BETWEEN KNEES

0 — NONE3/1010 — SHARP

0246810

● 03History + loadBe honest

Groin or hip pain this seasonOUTSIDE OF DOMS

LIVE SCREEN

ID EHQ-HHS-0000

◆ RISK TIER

CLEARED

Cleared for full loads

◇ HIP WELLNESS

79/ 100

ASYM 21%FLAGS 1

Your hips are tracking well for hockey loads. Keep mobility and adductor work in rotation as maintenance.

◆ HEAT MAP — HOT ZONES

WHERE TO LOOK

ANT · FRONT VIEW

SCAN · LIVE

WATCH

HOT

● FINDINGS

1 ITEM

Side-to-side asymmetry · 21%

Internal rotation L vs R · Unilateral work on weaker side, 4 wks

MED

● ASSIGNED PROGRAM

MAINTENANCE — TIER 1

4 WEEKS

·5-min daily mobility flow

·Copenhagen 2×/wk

·Re-screen monthly

START PROGRAM →

● REFERENCE

YOU vs THE NORM.

Every measurement you entered, plotted against the threshold a generally healthy hockey player should hit.

◆ ROM PLOTTED vs NORM

Internal rotationL 22° · R 28°

0°OK 20°NORM 30°54°

External rotationL 42° · R 44°

0°OK 35°NORM 45°81°

Hip flexionL 108° · R 112°

0°OK 95°NORM 110°198°

Amber line = below norm · Green line = norm · Dot pair shows L / R

◇ COMPONENT BREAKDOWN

Internal rotation28 ✓ OK

External rotation11 ✓ OK

Hip flexion4 ✓ OK

Side asymmetry21 ◐ FLAG

Hip flexor (Thomas)25 ✓ OK

Glute / balance28 ✓ OK

Adductor squeeze30 ✓ OK

Pain pattern25 ✓ OK

● PRIMER

WHY HOCKEY HIPS FAIL.

Four things to know before you blow off this screen.

01BIOMECHANICS

The skating stride loads hips in one plane.

Repeated abduction and external rotation, almost no internal rotation under load. Tissue and capsule adapt to that pattern — and start fighting it.

02WHAT BREAKS

Adductors absorb what glutes won’t.

When glute medius can’t stabilize, the adductor longus takes the lateral push. That tendon is the most-strained tissue in the sport.

03THE EARLY WARNING

IR deficit is the canary.

Loss of internal rotation shows up before pain. It’s a leading indicator of FAI, labral irritation, and groin strain risk — measurable in 30 seconds.

04WHAT WORKS

Three things, four times a week.

Daily mobility flow, Copenhagen-family adductor strength, and unilateral lower body. The Tier programs above schedule these for you.

● FAQ

QUESTIONS FROM
THE TRAINING ROOM.

What players ask after their first screen — covering measurement, interpretation, and what comes next.

△ NOTE

HIP HEALTHSCREENER.

YOU vs THE NORM.

WHY HOCKEY HIPS FAIL.

QUESTIONS FROMTHE TRAINING ROOM.

HIP HEALTHSCREENER.

YOU vs THE NORM.

WHY HOCKEY HIPS FAIL.

QUESTIONS FROMTHE TRAINING ROOM.

HIP HEALTH
SCREENER.

QUESTIONS FROM
THE TRAINING ROOM.

HIP HEALTH
SCREENER.

QUESTIONS FROM
THE TRAINING ROOM.