Furthermore, anti-inflammatory drugs, rest, and stretching of the muscles surrounding the hip and knee can also help decrease the pain.įrequently Asked Questions About Hip Adductor/Abductor What are hip abductor muscles? In addition to exercises that strengthen the quadriceps, hip abductors, and hip rotators, are also equally important.

Thus hip abductor strength is important when it comes to knee health and stability. PFPS can cause pain behind the kneecap when you sit for long hours or while getting down stairs. Weak hip abductors muscles, particularly the gluteus medius, may lead to overuse injuries, and patellofemoral pain syndrome (PFPS). Thus certain techniques can help increase activation of the gluteus medius exercises such as while performing squats, using a resistance band around the knees can increase overall performance and increase muscle activation.

This can lead to usage of other muscles by the body that are actually not meant for those tasks. Due to long hours being spent sitting during the day, many people tend to develop weak gluteus muscles.īeing inactive for a long time can lead to the body “turning off” these muscles, making them even harder to use during exercise. The hip abductors are closely related to the core muscles and are extremely essential for balance and athletic activity. Studies have shown that knee valgus is associated with lack of hip strength and thus hip abduction exercises can improve the condition by strengthening the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL).

It can also be noticed in people having muscle imbalances or improper form during exercises. This is most commonly seen in women of younger age as well as older adults. Knee valgus refers to when the knees cave inward, making an inward curve appearance for the entire leg, giving a “knock-kneed” appearance.

Seated hip abduction