Knee Valgus Adductor & IT Band Release

stretchhip

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Avoid lazy single-leg standing postures and hooking the feet around chair legs.
Stretch the hip adductors with the knee flexed (not long-leg) to avoid loading the valgus knee.
Use a trigger ball or foam roller on tensor fasciae latae / IT band, keeping pressure off the knee joint.
Avoid high-impact sport that compresses the knee.

Form cues

Stretch with the knee bent to protect the medial knee
Never roll directly over the knee joint

Dosage

Hold 20-30s x 3; roll 30-60s per side

Muscles worked

hip adductors — anatomical illustration — hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

tensor fasciae latae — anatomical illustration — tensor fasciae lataeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hip abductors — anatomical illustration — hip abductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hip adductors, tensor fasciae latae, IT band

Strengthens: hip abductors

Target muscles

Hip Adductors Tensor Fasciae Latae IT Band Hip Abductors

Helps with

Knee Valgus / Varus

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)

Reference: Postural Correction (Johnson) p.157-158