For years I had issues with my right knee. I was told I needed surgery on more than one occasion in order to solve my problem, but I knew there was a better way. That’s when I discovered what I call the “lateral leg connection.” You see, it wasn’t that I needed surgery, it was that the muscles and fascia on the side of my leg were weak and tight, respectively. We tend to focus on and train the “mirror muscles.” These are the ones we can see in the mirror at the gym or studio and in my case, the quadriceps. I knew enough as a runner that I needed to train the muscles on the back of my thigh, the hamstrings. But what about those stabilizing muscles on the side? Huh? What are those?!
The much underappreciated tensor fascia latae (TFL) and gluteus medius are key to hip and leg stability. If these muscles get ignored, the IT (iliotibial) band can get very tight very quick. The IT band is a thick band of fascia that originates from the TFL, the muscle coming off of the side of your hip, and inserts just below the knee. If the hip muscles are weak and the IT band tight, the IT band can pull the patella (knee cap) to the side, causing it to track improperly (patellofemoral syndrome) resulting in pain, degradation of the cartilage under the knee cap and in some cases, surgery. You can keep your knees, hips and IT band happy by using your Yoga Tune Up® Therapy Balls to perform self myofascial release in these areas, and tone your TFL and gluteus medius by performing the Yoga Tune Up® pose Abductor Lifts (shown below!). This pose, along with a regular yoga and running regime, keep me pain free!
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This is great, I never would’ve thought that adductor lifts would be so helpful in strengthening and stabilizing the knee, I’ve sent this link to a few of my friends who play soccer and suffer from from knee issues. I also tell them to use blocks under their hands if their back is not flat when folding.
Nice article Robyn, I love YTU’s Abductor LIfts! When I recently felt knee pain I knew just what to do, I went straight to my YTU Therapy Balls, got my rub on and then started practicing Abductor Lifts. Would you know the pain went right away and I’ve included Ab LIfts in my regular routine now with 1/2 Happy Baby Minivini.
I absolutely agree with your self assessment of your knee issues. The gluteus medius’s role in hip stabilization is so underappreciated. Ignoring your side butt can lead to host of other issues/injuries at the foot as well as the knee. Thank you for drawing attention to the need for self care before surgery care!
When I first tried to do an abductor lift I could barely lift my foot of the floor. Needless to say I also had some problems with one of my knees while running. After including abductor lifts in my practice my medial glutes & TFL have gotten a lot stronger and my knee is feeling so much better
Nicely said Robyn! The adductors and abductor of the hip are always forgotten about. How often do you see anyone is a gym isolating those muscle groups. Most traditional yoga class don’t speak much of the actions either. Enter Yoga Tune Up
today I was introduced to The Adductor Slides exercise for the first time. I thought I had well rounded hips, I keep my ITBand well lengthened. Wrong!! My adductors are so weak, I could barely perform 1 repitition with proper form. What a fantastic exercise, hoping it gets less excruciating as I work at it.
Last year I fell off my bike and injured my knee. Thanks to my teacher and YTU, the injury resolved a lot sooner than anticipated and it allowed me to avoid drugs
Great article, I ran (no pun intended:) into this issue and yes pain in my knee, which shot up into my ilium and over to my ischium, when out running outside one day this summer. The owner of the studio I teach at, had the same explanation, she also said older, mmmm and especially women runners suffer from this very tight IT band. She then showed me the innocent looking blue foam roll, not so innocent after you are rolling with it. I know I used some very unflattering words when I used it for the first time, but I now use the roll after all my workouts. I am attending the YTU workshop with Jill in Toronto and as we were given these colorfully therapeutic innocent looking balls, I will give those a try.
I suffered from patella femoral syndrom for many years. The only thing that helped my knee pain was yoga. For me it wasn’t only the targeted exercises like abductor lifts but building my sense memory of what correct alignment of the knees is, strengthening my gluteus muscles and quads, and stretching my hamstrings — it was the whole practice that helped me out.
Today in YTU training in Toronto feeling discomfort in my SI joint, IT band, gluteus & performis. Jill applied PNF on the abducted leg in the Leg stretch series on the wall for a closed chain static stretch and wow it was challenging but yummy at the same time. This is one stretch series I realized that I must do to stablize my hips until the energy is flowing again freely!
Great example of adductor lifts Robyn. It’s amazing that you went from needing surgery to bring pain free. I consider this a major success story!!! You prevented putting your body through the trauma of unneeded surgery. A little proprioception goes a long way! I have had a few conversations this week at my gym regarding knee pain. I am super stoaked to see the results my friends who are beginning some poses to bring strength, awareness and release of tension in their adductors and abductors. Thank you for sharing your story!
Great article Robyn! I know someone who has tight IT bands, and knee pain from little cartilage left under the knees. Wish I’d known about this sooner!
This article, by my friend Robyn whom I met in an Anusara teacher training, is as brilliant and insightful as she is herself. So many surgeries can be avoided through alternative approaches. By think outside the box and focusing on her lateral flexers (TFL and gluteus medius) Robyn demonstrates how to release tension on IT band and heal the knees.
Interesting and something I really relate too!
After strengthening those synergist muscles, a good stretch is needed. An excellent example of this is the Leg Stretch #3 in the YTU L1 TT Manual. Make sure to depress the pelvic bone on the side that is being lengthened (the top leg) and that the foot against the wall is internally rotated 90 degrees. To feel a deeper stretch, add a yoga block on the side of the hip of the leg that is closed chain and use a yoga strap around the heel if needed. To incease flexibility in non-flexible students AND in flexible ones, add a PNF component to the stretch. For example, as a PT (personal trainer), I do one on one so I get my clients to press their heel into the side of my calf and from there, I get them to keep pressing as they try to abduct. None of them like this ..but they will soon realize that I like making my clients realize where their body has pain. Again, proprioception. They can’t miss this one; it burns!
Thank you! I can so relate to this especially the knee pain. The adductor Lifts totally work! I also like to use the YTU balls to massage out the pain under my knee as well. This was a great reminder! Thank you
[...] curious about this symptom. And one day, while I was doing the Marching Mini Vini, it hit me, “HIP FLEXORS!” Somehow I convinced my mother to take some time out of her day to get on my massage table, [...]
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Hi, I have recently undergone surgery for a large calcification on my left glute med muscle (trochanter side), it had become very very painful and restrictive.
I have been a group exercise teacher for 20 years plus loved running, cycling etc. I have had numerous problems with my left leg, ITB problems, condile of the outer knee problems and back problems. I am really focused on strenghtneing this muscle up and have started hot yoga, pilates and swimming. I still (3 months after surgery) have A LOT of tightness and pain (especially in the morning) and hope this goes away, I cannot slepp on my left side yet. When they removed the calcification they had to split the tendon and reconstruct. I am always worried this will be damaged now. Any tips from anyone who has had similar, or knows moe would be great as the Drs are like “ah just get on with your life you may have to put up with the pain” but being so active I cant stand the thought the limp will be back and the exercise compromised.
Any help would be appreciated
Sue
Great addition with the video about ABdcutor lifts! What a gift to have the YTU balls to release the areas that are tight, stuck in congestion, then apply the therapeutic exercise of ABductor lifts to strengthen the entire hip region.