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.
