Sartorius Stretch for Runners [Ep25]

This is by far my favourite sartorius stretch. Combining hip extension, adduction and internal rotation this position targets the sartorius muscle unlike any other stretch I've used before.

Let me show you how to stretch sartorius...

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Often, when we talk about muscles of the front of the thigh, we focus on the quadriceps group... so thats the three vastus muscles, and rectus femoris.

But we shouldn’t forget about sartorius which attaches superiorly up around this bony point at the front of the pelvis, called the anterior superior iliac spine, and passes obliquely across the thigh, down and inwards, to it’s attachment on the inner part of the top of the tibia, a region known as the pes anserine insetion.

The reason why this insertion point even has a specific name is because it’s a shared attachment point for not just the sartorius tendon, but also for those of gracillis (an adductor muscle) and semitendinosus (one of the medial hamstrings). There’s also a bursa (think fluid filled sac which is there to counteract friction) between these tendons and the tibia.

Why am I telling you this? Well sometimes if muscles like sartorius get tight, the bursa can get irritated and inflamed causing a painful bursitis. That’s not the only injury consideration when it comes to sartorius, although it is a common one. You can also strain the sartorius muscle itself while running.

Now, compared to muscles like rectus femoris which, like sartorius, also crosses both hip and knee, sartorius is much more oblique in it’s orientation, passing inwards and down across the thigh. This means that when it contracts it’s action specifically is to flex the hip, externally rotate the hip and abduct the hip, all at once. It can also assist in knee flexion in certain positions.

I’ve recently been using this sartorius stretch, and it hits the spot perfectly!

Let me show you…

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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

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Видео Sartorius Stretch for Runners [Ep25] канала James Dunne