Are you suffering from pain on the outer side of your thigh?

This guide explains the most common causes, how to determine what’s causing your pain, and the best exercises and stretches to help you recover.

In This Blog Post:

• 7 Causes Of Outer Thigh Pain
• How To Determine What Is Causing YOUR Pain
• Exercises To Fix Outer Thigh Pain

Main Causes Of Outer Thigh Pain

There are multiple reasons as to why your outer thigh region might be hurting.

Here are the 7 main causes that will be covered in this blog post:

• Meralgia Paraesthetica
• L4 or L5 Nerve Root Compression
• Hip Bursitis
• Glute Medius Referred Pain
• Iliotibial Syndrome
• Vastus Lateralis Injury
• Biceps Femoris Injury

Recommendation: Read through all of the potential causes listed below and perform the appropriate tests. This will guide you to the specific exercises that are relevant to your situation.

CAUSE 1: Meralgia Paraesthetica

Meralgia Paraesthetica is a condition where there is compression of the Lateral Femoral Cutaneous Nerve at the side/front of the pelvis.

This nerve passes through the side/front of the pelvis and travels down the lateral thigh region to the knee.

CAUSE 2: L4 or L5 Nerve Root Compression

Compression of the L4 or L5 nerve root in the Lumbar Spine can cause pain to shoot down the side of the thigh.

The nerve compression is usually associated with a disc bulge and/or spinal stenosis .

CAUSE 3: Greater Trochanteric Hip Bursitis

Hip Bursitis is a condition where there is inflammation of the bursa which located at the side of the hip.

CAUSE 4: Referred Pain From Gluteus Medius

Tightness and/or increased tension in the Gluteus Medius (muscle on the side of the hip) can refer pain down the side of the thigh.

CAUSE 5: Iliotibial Band (ITB) Syndrome

The Iliotibial Band is a thick sheath of connective tissue that is located between the side of the hip and side of the knee.

Irritation of this structure can result in pain in the outer thigh region.

With ITB Syndrome, there is usually involvement of the following muscles:

• Tensor Fasciae Latae
• Gluteus Maximus
• Gluteus Medius

CAUSE 6: Vastus Lateralis Muscular Strain

An injury (strain, tear, tendinopathy, contusion) involving the Vastus Lateralis (outer Quadriceps muscle) can cause pain down the front/side of the thigh.

CAUSE 7: Outer Hamstring Muscular Strain

An injury (strain, tear, tendinopathy, contusion) involving the Biceps Femoris (outer Hamstring muscle) can cause pain down the back/side of the thigh.

Other Causes

There are several other causes of outer thigh pain.

The following causes listed below will not be addressed in this blog post.

Tests To Determine YOUR Exact Cause

WARNING: Some of the following tests are designed to reproduce your pain to help identify the underlying source of your issue. Proceed with caution.

Tests For The Different Causes

• Meralgia Paraesthetica
• L4 or L5 Nerve Root Compression
• Hip Bursitis
• Glute Medius Referred Pain
• Iliotibial Band Syndrome
• Vastus Lateralis Injury
• Biceps Femoris Injury

(Note: It is possible that you may have more than one issue occurring at the same time. Unfortunate… but it can happen!)

Meralgia Paraesthetica

Pelvic Compression Test

Instructions:

• Lie down on your side with the painful side on the upper side.
• Use your hand to apply a firm downward force on the side of the pelvis (Anterior Superior Iliac Spine/ASIS).
  • The ASIS is the pointy bone at the side/front of the pelvis.
• Hold this for 45 seconds.

Tinel’s Test

Instructions:

• Lie down on your back with your knees in a bent position.
• Tap firmly (or apply a sustained firm pressure) in the area slightly below the Anterior Superior Iliac Spine (ASIS).
  • The ASIS is the pointy bone at the side/front of the pelvis.

Neurological Symptoms

If there are neurological symptoms such as numbness, tingling and/or burning specifically in the outer thigh region (and not past the knee), this suggests that you may have Meralgia Paraesthetica.

(Note: As the Lateral Femoral Cutaneous Nerve only affects the sensation of this region, there should be no significant muscle weakness directly associated with this issue.)

Nerve Root Compression

Get A Scan

A MRI or CT scan can be used to determine if you have a disc bulge and/or spinal stenosis in the Lumbar Spine.

Lumbar Extension Test

This test is designed to compress the nerve roots in the lower back.

Instructions:

• Lie down on your stomach.
• Place your hands on the floor underneath your shoulders.
• Straighten your arms.
• Arch your lower back as far as possible.
• Tilt your torso towards the same side you are experiencing your outer thigh pain.
• Hold for 5-30 seconds.

Lumbar Flexion Test

This test is designed to exaggerate the size of the disc bulge in the lower back.

Instructions:

• Stand up right.
• Bend all the way forwards.
• Lean your torso away from the side of outer thigh pain.
• Hold for 5-30 seconds.

Neurological Symptoms

If there is presence of any of the following neurological symptoms in the leg, this may suggest that the nerves are being compressed:

Hip Bursitis

Ultrasound Scan

An ultrasound scan to the side of the hip will be able to determine if you have inflammation of the bursa.

Point Tenderness

Instructions:

• Lie down on your side.
• Locate the Greater Trochanter (a bony prominence on the side of the hip).
• Press firmly around this structure.

Gluteus Medius Referred Pain

Ultrasound Scan

An ultrasound scan to the side of the hip will be able to determine if you have any tears involving the Gluteus Medius tendon.

Point Tenderness

Instructions:

• Lie down onto your side with the painful side on the upper side.
• Press firmly into the Gluteus Medius muscle (side of hip).

Hip Abduction Test

Instructions:

• Stand side ways next to the wall.
  • The painful leg should be closest to the wall.
• Lift your leg out towards the side so that the side of the foot is in contact with the wall.
• Push your foot firmly into the wall.

Hip Side Thrust Test

Instructions:

• Stand with your feet shoulder width apart.
• Place most of your bodyweight on the foot of the painful side.
• Thrust your hips directly towards the side of the painful thigh.

Iliotibial Band Syndrome

Renne’s Test

Instructions:

• Stand on the painful side.
• Perform a single leg squat
• Perform 5 repetitions.

Ober’s Test

Instruction:

• Lie down on the side.
  • (The upper leg will be tested.)
• On the lower leg, have the hip and knee bent to 90 degrees.
• Perform the following movements without moving your pelvis. Keep the pelvis level.
  • Lift the upper leg.
  • Bring it backwards without arching your lower back.
  • Let it drop down.
• (Do not let the pelvis tilt or rotate as this can produce unreliable results.)
• Assess knee position.

(Note: Tightness in the ITB does not automatically mean that you’ll have ITB Syndrome.)

Vastus Lateralis Injury

Resisted Knee Extension Test

Instructions:

• Sit down on a chair.
• Place your foot in front of the leg that has the outer thigh pain.
• Push your feet firmly together.
• Hold for 5 seconds.

Stretch Test

Instructions:

• Stand up right
• Hold onto something for balance.
• Bend your knee backwards.
• Hold onto the ankle with your hand.
• Pull your ankle to bend your knee further.

Ultrasound Scan

An ultrasound scan to the side of the thigh will be able to determine if you have any tears involving the Vastus Lateralis.

Bicep Femoris Injury

Resisted Knee Flexion Test

Instructions:

• Sit down on a chair.
• Place your painful leg in front of you with the heel in contact with the floor.
• Push your heel firmly into the floor.
• Drag your foot back towards you.

Stretch Test

Instructions:

• Stand up right
• Place your foot onto a stool.
• Keep this leg completely straight.
• Lean your torso forwards.

Ultrasound Scan

An ultrasound scan to the back/side of the thigh will be able to determine if you have any tears involving the Biceps Femoris.

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Exercise To Fix Outer Thigh Pain

What Is The Cause Of Your Outer Thigh Pain?

Once you have identified the cause, select it below to view the relevant exercises.

• Meralgia Paraesthetica
• L4 or L5 Nerve Root Compression
• Hip Bursitis
• Glute Medius Referred Pain
• Iliotibial Band Syndrome
• Vastus Lateralis Injury
• Biceps Femoris Injury

Keep in mind – While the exercises in this blog post can be highly effective, they should be viewed as a starting point rather than a complete, in-depth rehabilitation program.

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Meralgia Paraesthetica

STEP 1: Avoid Wearing Belts
STEP 2: Release Front Of Hip
STEP 3: Stretch
STEP 4: Nerve Glides
STEP 5: Anterior Pelvic Tilt

STEP 1: Avoid Wearing Belts

Wearing a tight belt (or draw string) around the waist line can apply an excessive amount of compression force directly on top of the Lateral Femoral Cutaneous Nerve.

(Additionally – If you do hip thrusts/bridges with a barbell at the gym, make sure that you use an adequate amount of padding between the bar and the front of your pelvis.)

STEP 2: Release Front Of Hip

Tightness in the muscles around the front of the hip may contribute to the compression of the Lateral Femoral Cutaneous Nerve.

Performing releases to the tight structures can help reduce the amount of tension in this area.

Front Of Hip Release

Instructions:

• Place a foam roller on the floor.
• Position your body over the foam roller so that the front of the hip is on top of the foam roller.
• Roll the front of the hip over the foam roller.
• Aim to keep your leg as relaxed as possible.
• Continue for 1 minute.

Note: Make sure that you do not apply an excessive amount of pressure in this region. If you reproduce any pain/tingling/numbness in the outer thigh region, you are applying too much pressure.

STEP 3: Stretch

The next step is to stretch out the tight structures at the front of the hip.

Front Of Hip Stretch

Instructions:

• Stand up right.
• Hold onto something for balance.
• Bend your knee and hold onto the ankle.
• Tilt your pelvis backwards.
• Pull your leg backwards.
• Push your hips forwards.
• Aim to feel a stretch at the front of the hip and thigh.
• Hold for 30 seconds.

Note: If you get pain/tingling/numbness along the outer thigh region, reduce the amount of stretch being applied.

For more stretches to the front of the hip, see post: Rectus Femoris Stretches.

STEP 4: Nerve Glide

The following exercise is designed to improve the mobility of the nerves which are located at the front of the hip.

Nerve Glide

Instructions:

• Lie down on your stomach.
• Prop your torso onto your forearms.
• Alternate between these 2 positions:
  • Bend your knee fully as you look upwards.
  • Straighten your knee as you look downwards.
• Perform 30 repetitions.

Note: Make sure that you do not reproduce any neurological symptoms (tingling, numbness, pain) in the outer thigh region.

STEP 5: Address Anterior Pelvic Tilt

An Anterior Pelvic Tilt is where the pelvis is in a rotated forwards position.

This pelvis position may contribute to the compression of the Lateral Femoral Cutaneous Nerve as it can encourage the Inguinal Ligament to compress the Lateral Femoral Cutaneous Nerve.

For a complete guide on how to address this issue:

See Post: Anterior Pelvic Tilt

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Nerve Root Compression (L4, L5)

The L4 or L5 nerve root can be compressed by a bulging disc and/or spinal stenosis.

The specific exercises that you need will depend on what is causing the nerve compression.

What Is Causing Your Outer Thigh Pain?

By now – You should have a good idea what is causing your nerve compression.

(If you are not sure which one to select, go back to the test section.)

• Bulged Disc
• Foraminal Stenosis

(Note: Things get a little bit tricky if you have BOTH. In this case – I would strongly suggest that you be guided by your healthcare provider.)

Bulged Disc

As addressing a bulging disc in the lower back can be challenging, I have a comprehensive guide on how to address this issue:

See Post: Bulged Disc Exercises

To get you started – here are some exercises you can try:

STEP 1: Lumbar Decompression
STEP 2: Lumbar Extension
STEP 3: Pelvic Tilts
STEP 4: Strengthening Exercise
STEP 5: Minimize Lumbar Flexion

STEP 1: Lumbar Decompression

This exercise is designed to take some pressure off the Lumbar discs.

Instructions:

• You will need 2 chairs for this exercise.
• Hold onto the top of the chairs. (See above)
• Slowly lean a proportion of your body weight into your hands as to take pressure off your feet.
• You do not have to lift your feet off the floor.
• Keep your legs and lower torso completely relaxed.
• Aim to feel a gentle pulling sensation in the lower back.
• Hold for 5-30 seconds.

Note: Do not perform this exercise if you have issues with your upper limb.

For other ways to perform this exercise, see post: How To Decompress The Lower Back.

STEP 2: Lumbar Extension

This exercise is design to help “push the disc bulge” back in.

Instructions:

• Lie down on your stomach
• Rest on your forearms.
• Keep your lower back and legs relaxed.
• Slowly arch backwards.
• Only go as high as you can comfortably tolerate.
• You should feel a gentle tension across your lower back. No pain should be experienced.
• Hold for 30 seconds

STEP 3: Pelvic Tilts

This exercise is to encourage and reclaim the normal movement of the Lumbar Spine.

Instructions:

• Lie down on your back.
• Keep your knees bent and feet on the floor.
• Gently tilt your pelvis forwards.
• Arch your lower back.
• Aim to feel a gentle contraction in the lower back muscles.
• Hold for 5 seconds.
• Relax to starting position.
• Perform 30 repetitions.

STEP 4: Lower Back Strengthening

This exercise is designed to strengthen the Erector Spinae muscles of the lower back.

Instructions:

• Lie on your stomach.
• Stretch out both arms in front of you.
• Lift up the opposite arm/leg as high as possible.
• Aim to feel a contraction in the muscles of the lower back.
• Hold for 3-10 seconds.
• Repeat on other side.
• Repeat 5-20 times.
• Progression:
  • Lift both legs and arms at the same time.

For more exercises to strengthen the lower back, see post: Lower Back Strengthening Exercises.

STEP 5: Minimize Lumbar Flexion

For now – try to minimize/avoid bending your lower back as this position may increase the disc bulge.

As your condition improves, gradually return to bending your lower back.

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Foraminal Stenosis

As addressing foraminal stenosis in the lower back can be challenging, I have a comprehensive guide on how to address this issue:

See Post: Lumbar Foraminal Stenosis Exercises

To get you started – here are some exercises you can try:

STEP 1: Release
STEP 2: Stretches
STEP 3: Decompression
STEP 4: Core Activation
STEP 5: Minimize Lumbar Extension

STEP 1: Quadratus Lumborum/Erector Spinae Release

Tight muscles in the lower back can contribute to the compression of the joints and nerves.

Instructions:

• Locate where the Quadratus Lumborum and Erector Spinae muscles are.
  • (Use Google if you are not sure.)
• Lie down on your back.
• Position your body so that these muscles are directly top of a massage ball.
• Apply a comfortable amount of body weight on top of the ball.
• Keep your body completely relaxed.
• Slowly circle around the target area and pause at any areas that cause more tenderness.
• Do not apply pressure to any bony areas.
• Continue for 2 minutes.
• Repeat on each side.

STEP 2: Stretches

The next step is to create more space around the nerve.

(The following instructions are explained to stretch the left side of the lower back.)

Instructions:

• Stand up right.
• Place most of your weight onto your right leg.
• Lean and rotate your torso towards your right side.
• Hold onto your right knee for balance.
• Allow your left leg to lift and dangle.
• Make sure to keep this leg completely relaxed throughout the stretch.
• Allow gravity to pull your left leg down.
• Keep your pelvis facing forwards.
• Aim to feel a stretch on the left side of your lower back.
• Hold for 30 seconds.
• If required – repeat on other side.

STEP 3: Decompression

This exercises is designed to decompress the tight joints in the lower back.

Instructions:

• Lie facing downwards on top of a large exercise ball.
• Support your body by placing your hands onto the floor.
• Position your body so that your lower back is in line with the top of the ball.
• Allow your legs to completely relax.
• Your toes should either be gently resting on the floor or dangling down.
• Aim to feel a stretch sensation in the lower back region.
• Hold this position for 30 seconds.

STEP 4: Activate The Core

Strengthening the core muscles can help to reduce the reliance on the lower back. This may help to reduce tension in the region.

Instructions:

• Lie down on the floor with your knee bents and feet on the floor.
• Take a deep breath in through your nose.
• Slowly exhale (through your mouth) ALL of the air out of your lungs.
• As you completely empty out your lungs, take notice of how your stomach muscles have engaged.
• Draw your stomach in to maintain this contraction.
• Maintain this contraction as you breathe normally.
• Aim to hold this contraction for 5-10 seconds.
• Perform 3-5 repetitions.

For more exercise like this, see post: Core Exercises.

STEP 5: Minimize Lumbar Extension

As over extending the lower back may lead to more compression of the nerves, you may need to consider avoiding and/or minimizing your exposure to this position.

As your condition improves, gradually re-introduce Lumbar extension.

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Hip Bursitis

As addressing Hip Bursitis can be challenging, I have a comprehensive guide on how to address this issue:

See Post: Hip Bursitis Exercises

To get you started, try out these exercises:

STEP 1: Avoid Aggravation
STEP 2: Reduce Inflammation
STEP 3: Pain-Free Hip Movements
STEP 4: Strengthening Exercise

STEP 1: Avoid Aggravation

Reduce exposure to any position, movement and/or activity that makes your hip pain worse.

This might involve addressing:

Step 2: Reduce Inflammation

An excessive amount of inflammation may cause the structures in the hip to be very sensitive and painful.

As a result – this may make it very difficult to perform exercises.

Here are a few ways to address inflammation:

Anti-Inflammatory Gel

Apply an anti-inflammatory gel to the side of the hip.

Recommendation: Do this 3 times per day.

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

It is recommended that you take an anti-inflammatory medication consistently for at least 7-10 days.

Keep in mind – there are different strengths/types of NSAIDs and is best used if the prescribed medication is appropriate to the severity of the inflammation.

(Note: Please consult your doctor before taking any new medication.)

Cold Therapy

Apply an ice pack to the side of the hip for at least 10-15 minutes.

Do this 3-5 times per day.

Natural Products

It is suggested that taking turmeric, ginger, chia seeds, olive oil and/or fish oil capsules are natural ways to help reduce the inflammation.

Cortisone Injection

If you have already been to your doctor, then the chances are that they have already suggested that you get the cortisone injection.

This particular injection consists of a steroid (cortisone) and an analgesic substance.

The aim of the injection is to:

• Reduce the inflammation and
• Reduce the pain by numbing the area.

STEP 3: Pain-Free Hip Movements

This exercise is designed to keep your hip structures moving without making the bursitis worse.

Leg Swings

Instructions:

• Stand on your unaffected leg.
• Hold onto something to maintain your balance.
• Slowly move your affected leg from side-to-side.
• Aim to move the hip as much as possible without causing any pain.
• Perform 20 repetitions.

STEP 4: Strengthening Exercises

The next step is to strengthen the muscles at the side of the hip.

Standing Hip Abduction

Instructions:

• Stand up right.
• Hold onto a stationary object for balance.
• Lift your leg towards the side as high as you are able to.
• Make sure that your spine and pelvis DO NOT move as you lift the leg.
• Aim to feel a muscular contraction on the side of your hip.
• Hold for 5 seconds.
• Repeat 20 times.

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Gluteus Medius Referred Pain

If your outer thigh pain is associated with a strain to the Gluteus Medius, perform the exercises mentioned in the following steps.

STEP 1: Releases
STEP 2: Stretch
STEP 3: Strengthening Exercise
STEP 4: Weight Bearing Exercise

STEP 1: Releases

Releasing the tight Gluteal Medius can help reduce the amount of tension in the muscle.

(Note: If you also have Hip Bursitis, DO NOT release directly onto the inflamed bursa as this may make the inflammation worse.)

Outer Hip Release

Instructions:

• Lie down on the side.
• Place the side of your hip on top of a massage ball.
• Apply an appropriate amount of your body weight on top of the ball.
• Target the areas around the greater trochanter.
• Do not press directly into any bony areas.
• Duration: 2 minutes

STEP 2: Stretch

If there is tightness in the Gluteus Medius, the next step is to perform this stretch.

Gluteus Medius Stretch

Instructions:

• Stand sideways towards a wall.
  • (The hip you will be stretching is closest to the wall.)
• Place your forearm on the wall for support.
• Place the foot that is closest to the wall (the one that you will be stretching) to the opposite side of the other foot.
• Place most of your weight through this leg.
• Keep the pelvis facing forwards throughout this stretch.
• Lean your pelvis towards the wall.
• Hold for 30 seconds.

For more stretches like this, see post: Gluteus Medius Stretches.

STEP 3: Strengthening Exercise

This exercise is designed to strengthen the Gluteus Medius muscle.

Hip Abduction

Instructions:

• Lie on your side with your bottom leg bent.
• Keep the upper leg completely straight.
• Reach the upper leg away from you.
• Lift your upper leg as high as possible without moving your spine/pelvis.
• Aim to feel a muscular contraction on the side of your hip.
• Hold for 5 seconds.
• Repeat 20 times.
• Progression:
  • Use an ankle weight.

For more exercises like this, see post: Gluteus Medius Strengthening Exercises.

STEP 4: Weight Bear Exercise

Instructions:

• Lift your knee up to hip height and place the side of that leg against a wall. (See position above)
• Bend your planted leg to ~10 degrees.
• Push the lifted leg into the wall.
• Aim to feel a muscular contraction on the side of both hips.
• Hold this position for 30 seconds.
• Repeat 3-5 times.

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Iliotibial Band Syndrome

If your outer thigh pain is associated with Iliotibial Band Syndrome, perform the exercises mentioned in the following steps.

STEP 1: Releases
STEP 2: Stretch
STEP 3: Strengthening Exercise
STEP 4: Hip Stabilization
STEP 5: Hip Stabilization With Knee Movement

STEP 1: Releases

The first step is to reduce tension in the muscles at the side of the hip.

These muscles have direct and indirect connections into the Iliotibial band.

Side of hip muscles include:

This group of muscle has a strong influence on the function of the ITB.

Side Of Hip Release

Instructions:

• Lie down on your side on the floor.
• Place a massage ball on the side of your hip.
• Apply as much body weight on top of the massage ball as tolerated.
• Make sure to relax your body throughout this release technique.
• Focus on areas of increased tightness.
• Continue for 1-2 minutes.

STEP 2: Stretch

If there tightness in the side of the hip, the next step is to stretch the tight muscles.

Outer Hip Stretch

Instructions:

• Stand sideways towards a wall.
  • (The hip you will be stretching is closest to the wall.)
• Place your forearm on the wall for support.
• Place the foot that is closest to the wall (the one that you will be stretching) to the opposite side of the other foot.
  • Place most of your body weight through this leg.
• Keep the pelvis facing forwards throughout this stretch.
• Lean your pelvis towards the wall.
• Aim to feel a stretch in the side of the hip.
• Hold for 30 seconds.

For more stretches like this, see post: Gluteus Medius Stretches.

STEP 3: Strengthening Exercise

This exercise is designed to strengthen the muscles on the side of the hip.

Sitting Hip Abduction

Instructions:

• Sit upright on a chair with your knees bent to 90 degrees.
• Loop a resistance band around both of your knees. (see above)
• Keep your feet shoulder-width apart.
• Push your knees outwards.
• Aim to feel a muscular contraction on the side of your hip.
• Hold for 30 seconds.
• Progression:
  • Use a thicker resistance band.

For more exercises like this, see post: Gluteus Medius Strengthening Exercises.

STEP 4: Hip Stabilization

This exercise is designed to promote the ideal alignment of the leg.

Single Leg Hinge

Instructions:

• Stand on the injured side.
• Keep your pelvis leveled throughout this exercise.
• Hinge forwards.
• Make sure to keep your foot and knees facing forwards.
• Aim to feel a muscular contraction on the side of the hip of the stance leg.
• Repeat 10 times.

STEP 5: Hip Stabilization With Knee Movement

This exercise is designed to promote the ideal alignment of the leg whilst the knee is bending.

Single Leg Squat

Instructions:

• Stand on the injured leg.
• Hold onto something to maintain your balance.
• Maintain a level pelvis throughout this exercise.
• Perform a single leg squat.
• Make sure to keep your foot and knees facing forwards.
• Perform 10-20 repetitions.
• Progression:
  • Remove hand support.
  • Squat deeper.

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Vastus Lateralis Injury

If your outer thigh pain is associated with a Vastus Lateralis injury, perform the exercises in the following steps.

STEP 1: Release
STEP 2: Stretch
STEP 3: Activation
STEP 4: Strengthening Exercise

STEP 1: Releases

This exercises is designed to reduce the amount of tension in the outer thigh region.

Vastus Lateralis Release

Instructions:

• Lie down on your side.
  • (The side that will be targeted is the lower leg.)
• Place a foam roller underneath the front/outer region of the thigh.
• Apply your body weight on top of the foam roller.
• Keep the leg completely relaxed.
• Roll your thigh up/down over the foam roller.
• Make sure to cover the entire outer/front region of the thigh.
• Continue for 2 minutes.

STEP 2: Stretches

The next step is to stretch the Vastus Lateralis.

Vastus Lateralis Stretch

Instructions:

• Stand up right.
  • Hold onto something for balance.
• Bend the knee on the side that you would like to stretch the Vastus Lateralis muscle.
• Use your hand to hold onto the ankle.
• Make sure to keep the knees together.
• Pull the ankle towards the back of your hip.
• Tuck your tail bone in.
• Push your hips forwards/outwards.
• Aim to feel a stretch at the front/outer region of the thigh.
• Hold for 30 seconds.

For other ways to perform this stretch, see post: Quadriceps Stretches.

STEP 3: Activation

This exercise is designed to activate the Vastus Lateralis.

Outer Thigh Strengthening Exercise

Instructions:

• Lie down on the floor.
• Place a foam roller underneath your knee.
• Pivot your leg inwards so that your foot is pointing inwards.
• Push the back of the knee down onto the foam roller.
• Whilst keeping the downward pressure onto the foam roller, lift your foot off the floor.
• Aim to feel a firm contraction in the front/outer region of the thigh.
• Hold for 5 seconds.
• Repeat 20 times.
• Progression:
  • Add an ankle weight.

STEP 4: Strengthening Exercise

This aim of this exercise is to strengthen the thigh muscles.

Support Forward Lunge

Instructions:

• Place your foot onto a step.
• Have both of your hands supported onto a wall that is in front of you.
• For the leg on the step, keep the knee in line with your toes throughout this exercise.
• Lunge forwards.
  • Move your knee forwards as much as you can
• Provide as much support from your hands as required.
• Aim to feel a muscular contraction in the front of the thigh.
• Perform 20 repetitions.
• Progression:
  • Allow the knee to move more forwards.
  • Gradually reduce the amount of support being provided by your arms.
  • Lean more body weight onto the front leg.

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Biceps Femoris Injury

If your outer thigh pain is associated with a Biceps Femoris injury, perform the exercises in the following steps.

STEP 1: Releases
STEP 2: Stretch
STEP 3: Lower Hamstring Strengthening Exercise
STEP 4: Upper Hamstring Strengthening Exercise

STEP 1: Releases

The first step is to perform releases to reduce tension in the outer hamstring muscle.

Outer Hamstring Release

Instructions:

• Sit on the floor with your legs straightened in front of you.
• Place the outer portion of the hamstring muscles on top of a massage ball/foam roller.
• Use your body weight to apply an appropriate amount of pressure.
• Roll your hamstring muscles on top of the massage ball/foam roller to cover the entire region.
• Continue for 1-2 minutes.

STEP 2: Hamstring Stretch

The next step is to stretch out the outer portion of the hamstring muscle.

Outer Hamstring Stretch

Instructions:

• Whilst standing, place your foot on a block in front of you.
• Keep your foot in a pointed position.
• Pivot your leg inwards.
• Place your opposite hand onto the front knee.
• Slide this hand down the leg by hinging forward at the hips.
• Do not round your lower back.
• Aim to feel a stretch in the outer hamstring region.
• Hold for 30 seconds.

For more stretches, see post: Outer Hamstring Stretches.

STEP 3: Lower Hamstring Strengthening Exercise

To rehabilitate a muscle, the injured structure needs to be gradually loaded.

This exercise is aimed at strengthening the lower portion of the outer hamstring.

Standing Knee Curl

Instructions:

• Stand up right.
• Hold onto something for balance.
• Point your knee outwards.
• Bend your knee as far as possible.
• Aim to feel a contraction in the back/outer part of the thigh.
• Hold for 2-5 seconds.
• Perform 10-20 repetitions.
• Progression:
  • Use an ankle weight.

For more exercises like this, see post: Hamstring Strengthening Exercises

STEP 4: Upper Hamstring Strengthening Exercise

This a great exercise to challenge the upper portion of the outer hamstring muscle.

Hinge Exercise

Instructions:

• Place your feet in a staggered position.
  • The front leg will be targeted.
• Keep the front knee in a slightly bent position.
• Shift most of your body weight onto the front leg.
• Keep a neutral spine and pelvis throughout this exercise.
• Whilst keeping your knee pointing forwards, turn your pelvis towards the front leg.
  • Aim to feel a gentle muscular contraction in the upper/inner thigh region.
• Push your hips backwards as you hinge forwards from the hips.
• Aim to feel a stretch and contraction in the back of the thigh.
• Perform 30 repetitions.
• Progression:
  • Hold onto an appropriate amount of weight in your hand.

For more exercises like this, see post: Hinge Exercises

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Conclusion

There are multiple causes of outer thigh pain.

The 7 main causes covered on this blog post:

• Meralgia Paraesthetica
• L4 or L5 Nerve Root Compression
• Hip Bursitis
• Glute Medius Referred Pain
• Iliotibial Band Syndrome
• Vastus Lateralis Injury
• Biceps Femoris Injury

Identifying the exact cause of your outer thigh pain will help you choose the appropriate exercises to perform from this blog post.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.