Thigh
Quadriceps, hamstrings, adductors, iliotibial band
Related muscles
- Quadriceps femoris：Front thigh pain, knee pain that worsens on stairs
- Hip adductors：Pain on the inner thigh and groin, pelvic instability
- Iliotibial band and TFL：Tight outer thigh, outer knee pain (runner's knee)
- Hamstrings：Tight back of the thigh, cannot touch the floor when bending forward
Related acupoints
Massage and stretching
Massage method：Push from above the knee toward the hip with the heel of the hand or the forearm. For the iliotibial band, roll slowly with a foam roller; do not press directly on the knee joint.
Relief stretches：Standing quadriceps stretch, and a seated forward bend for the hamstrings, 20–30 seconds each.
Visceral referred-pain notes
Inner thigh: urinary tract, ovaries, groin hernia.
Related meridians
Stomach Meridian of Foot-Yangming、Gallbladder Meridian of Foot-Shaoyang、Spleen Meridian of Foot-Taiyin、Bladder Meridian of Foot-Taiyang
Frequently asked questions
What about a tight back of the thigh?
Push from the back of the knee toward the buttock with the heel of the hand, combined with a supine leg-raise stretch held for 20–30 seconds.
Can I roll over the knee with a foam roller?
No. Do not roll directly over the knee joint; roll the thigh muscles instead.