Do you get pain in your outer knee or hip? If so continue reading…
You might have adhesions in the front and side hip musculature, these muscles contribute to hip flexion, hip abduction, and hip internal rotation. These movements are controlled by three muscles:
1) the Tensor Fascia Latae (TFL), (goes from the pelvis to the IlioTibial band/ITB).
2) the anterior Gluteus Medius, (goes from the pelvis to the outer top end of the femur)
3) the Gluteus Minimus (goes from the pelvis to the front/middle of the hip).
The TFL can become overly tight, placing excessive strain on the IT band, for example long distance runners often get tight IT bands. This typically results in lateral knee pain or hip bursitis.
Excessive tension in the anterolateral (front-outside) hip musculature can also cause muscle imbalances around the hip and knee, leaving you vulnerable to back, pelvis, hip or knee injuries. Here is how you can break up adhesions in the ITB and the anterolateral hip musculature:
Lie on your side on the ground with the foam roller underneath the front portion of your hip.
Place the same side elbow and the opposite hand/foot on the ground.
• From the starting position, press up and roll back and forth over the outside portion of your hip.
• To really hit the anterolateral hip musculature, adjust your body towards a face down position.
• Roll for 30–60 seconds, and then switch legs.
To increase the pressure, take your opposite leg off the floor or use a harder density foam roller. Good luck!