I've been aware for years that I have restricted medial rotation of my right femur, much less than my left. It's been the case for all my adult life and pictures of me as a child show it was present then. When I'm standing or lying my right leg externally rotates significantly. It's caused all sorts of alignment issues and I think it originates from tibial torsion but that's just my amateur diagnosis.
I've worked hard technically to compensate but I feel like I can't compensate any further and it will restrict my future improvement as I work towards my CSIA Level 3 this season unless I can increase my range of motion in this area.
I figure that if I work to stretch my lateral rotators and strengthen my medial rotators that logically this will help, though experience tells me things are usually more complex than logic suggests.
If anyone has any specific exercises or advice that might help I'd really appreciate it. I'm 57 and keep myself fit.
Thanks in advance.