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Outer Hip Anatomy 101

If you have hip pain, grab our no-cost hip relief email series. It will teach you stretches, massages, and strengthening exercises to help eliminate pain and improve mobility. https://spreadwhealth.com/free-hip-la...

This painting by Alex mainly shows surface muscles; there are many other hip muscles on the back of the hip that are not painted.

What I would like to draw to your attention is the IT band. The IT band is an insanely thick piece of connective tissue that people will try to massage when they have outer knee pain or hip pain. The truth is that it is likely better to massage the TFL and glute muscles to relieve your IT band pain. The series mentioned above will teach you how to do this (as well as strengthen them!).

The IT band is not only over the top of the lateral quadriceps muscle, it is actually blended into all of the quad muscles and helps to keep your quads “contained” when they contract. I worked on cadavers for a couple of years and was astounded at how difficult it was to separate the IT band from the quadriceps - they are so intertwined. 

People don’t always realize that the hamstring muscles actually attach to your lower leg (tibia). The video mentions that they flex the knee, but they will also extend the hip (like in a deadlift). 

The TFL muscle is a problem area for a lot of people, and when it is achy, it can mimic some sciatic-like symptoms (along with the glute medius) deep down the side of the thigh. The glute medius isn’t painted here, but the TFL, Glute max, and Glute med all have tissue that connects to the IT band. The Glute max and glute med mainly connect to the hip itself, but do have fibers that also connect to the IT band.



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