Knee Stretch -- Inner Thigh
Be sure to review the Stretching Fitness Tips before you begin.
Hip Adductor Stretch (Inner Thigh Stretch)
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Lie on your back.
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Place a stretching band around the arch of your left foot.
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Straighten the left leg up towards the ceiling then slowly let the left leg fall out to the left side.
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Bend your right knee and let it drop out to your right side.
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You should feel a moderate stretch in the inner thighs.
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Hold the stretch for 30 seconds.
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Repeat on the other side.
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Do this stretch once or twice a day.
Problem Solving for the Hip Adductor Stretch
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If this stretch feels too intense or painful, keep the knee on the side being stretched (the one with the band) bent.
​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.