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Knee Stretches - Inner Thighs

To properly address knee pain and knee pain relief, it is important to address the muscles that have a direct correspondence to knee pain relief – the hip adductor muscles (inner thighs) are a good example. The stretching exercise outlined on this page provides a great way to perform a hip adductor stretch. Inner thigh tightness can lead to knee pain. When you walk or go down stairs, tight inner thighs will pull the leg and knee inwards and create a stress at the knee joint.

Be sure to review the Stretching Fitness Tips before you begin.

Hip Adductor Stretch (Inner Thigh Stretch)

  1. Lie on your back.
  2. Place a stretching band around the arch of your left foot.
  3. Straighten the left leg up towards the ceiling then slowly let the left leg fall out to the left side.
  4. Bend your right knee and let it drop out to your right side.
  5. You should feel a moderate stretch in the inner thighs.
  6. Hold the stretch for 30 seconds.
  7. Repeat on the other side.
  8. Do this stretch once or twice a day. 

Inner Thighs Stretches For Knee Pain Relief

Problem Solving for the Hip Adductor Stretch

  • If this stretch feels too intense or painful, keep the knee on the side being stretched (the one with the band) bent.

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