Reduce Hip, Knee, and Low Back Pain with This Adductor Release

Use the five minutes you were going to crack jokes about “inner thigh release” to foam roll instead! This simple fascia release technique can help get rid of low back, hip, and inside knee pain. 

The adductors, aka inner thigh muscles, are large muscles encased in tons of fascia. Due to their unfortunate placement, they are often avoided by massage therapists and other practitioners (unless you’re me. You can click here to get stepped on). This medial line of fascia leads directly into your pelvis and up your back, affecting how your hips and spine move, so ignoring this area could be a critical piece in solving your pain and tightness.

If we focus on the whole fascial line instead of simply the adductor muscle, you can see how releasing the fascia in this one area can restore space and movement to an entire chain. 

(Credit: Thomas Myers, Anatomy Trains, the “Front Functional Line)

Releasing the fascia in the adductors can help with:

• -Low Back Pain
• -Hip Pain
• -Medial (inside) knee pain
• -Headaches/neck stiffness
• -General hip tightness

Quick Tips:

• -Releasing the low part of your adductor and the fascial junction of the Quadricep (VMO) like I show in this video can help with medial knee pain 
• -If you shift your focus to releasing the high part of your adductor, you are more likely to help your low back and hip pain. 
• -I recommend picking 3 spots and then moving around on each spot for about 30-40 seconds. 
• -Remember: healthy fascia doesn’t hurt. So go for the juicy spots!