Hip, Knee and Thigh Pain Stretch: Release the Sartorius

Hip, Knee and Thigh Pain

Hip, Knee and thigh pain that occurs simultaneously can be from different muscles or anatomical structures. However, you can have instances where the root of the 3 stem from one particular muscle.

Below is a picture of the Sartorius muscle. This muscle is a hip flexor, it rotates the thigh outwards from relative to a neutral position and it brings the thigh outwards away from the mid-line. It also bends the knee.

In Latin the word "Sartor" means, Tailor. The muscle is so-called because it alludes to the seated position where a tailor sits with one leg on top of the opposite planted leg. This is while working. Hence, the nickname of, "The Tailor's muscle" for the Sartorius.

This muscle runs diagonally from the hip to just below the inside of the shin, below the knee.

At times to actually pin point this muscle as the root can be very difficult. What can happen is that, one tries multiple stretches. Hopefully, eventually you will find the one stretch that you can feel targeting this muscle.

This muscle can become very tight if you are doing activities that look like the tailor position in the picture above. This includes sitting posture and activities that require a lot of dynamic movements lifting the thigh up and rotating it outwards and away from the mid-line.

Activities that might have these motion include certain martial arts that involve a lot of kicking such as Tae Kwon Do. Maybe, ballet and even figure skating.

The pain can be felt around the top of the hip, to the thigh and to the inside of the knee.

The Stretch for Sartorius

This stretch will require something to stabilize your body such as a wall, a tree or even something like a squat rack.

Below is a picture of the stretch. The thigh being stretched is the back one.

Key points about this stretch:

1. Make sure you have your opposite side hand stabilizing you against an object such as a wall or a tree.

2. The side you are stretching should have the foot planted flat and slightly pointing inwards.

3. The knee should be "softly extended". Meaning that you avoid hyperextending the knee.

4. Jut the hip slightly outwards of the side you are stretching. You do this ONLY after your thigh, leg and feet are first properly positioned and that you are stabilized.

5. Breathe through the stretch.

6. Avoid pain.

7. Repeat a couple of time.

Finally, this stretch is unlike many of the commonly used stretches. Because of the way the Sartorius is attached, it can take some time to feel the stretch. You should be able to feel this from the hip. thigh (closer to inner thigh) and slightly towards the inside of the knee.

Remember to always consult with your healthcare provider regarding this stretch and whether it is appropriate for you.

Sartorius: The Stretch for Pain in the Hip, Thigh and Knee. A difficult to stretch Hip Flexor. This may be useful if you are encountering pain and tightness in the hips, upper thigh and knee.

More Resources:

Here is a short tip on relieving knee pain from VPRC's Instagram. Watch now! Could your hip, lower back and knee pain stem from a structure called the IT Band? This is a video from our clinic website. Learn more.