Outer Hip Stretch

Stretching the muscles of the outer hip such as tensor fascia latae and also the Iliotibial band can be effective in treating runners knee.

Teaching Points

• Lay on the floor on your back
  
  
• Cross the right foot over the left knee, keeping the right knee bent
  
  
• Use your left hand to pull the right knee across your body
  
  
• Hold for between 10 and 30 seconds

Variations

• Standing Outer Hip Stretch

Muscles Stretched

• Gluteus Medius
  
  
• Gluteus Minimus
  
  
• Tensor Fasciae Latae

Related Injuries

• Trigger points in the gluteal muscles
  
  
• Piriformis syndrome
  
  
• Iliotibial Band Syndrome