Saphenous Nerve Flossing for Medial Knee Pain Relief Exercise

Do you struggle with persistent medial knee pain? Get super tight adductors or groin from biking or sitting? Keep reading below for our medial knee pain relief exercise tutorial 👇
The Saphenous Nerve travels from the groin area to the inside of your knee and down to the inside of the ankle or arch of the foot. Irritation to the Saphenous nerve can present as tight adductor/groin muscles that won't relax no matter how much you stretch them. It can also mimic medial knee pain that can travel down the inside of the leg to the arch of the foot. Common complaints we get in the clinic are from people who sit a lot for work, cyclists, rock climbers, and runners 🏃 just to name a few.
If you are struggling with any of the above symptoms, WE ARE HERE FOR YOU! I am going to show you how to perform Saphenous Nerve flossing to help alleviate the tightness in your inner thigh and medial knee pain.
Video Outline
0:00 Intro to Saphenous nerve anatomy
0:20 Saphenous nerve floss Position #1
0:40 Position #2
0:55 Position #3
1️⃣- I will be describing this exercise for the R groin as shown in the video above.
Start by placing your feet wider than shoulder-width apart. While keeping your R leg straight, shift your hips to the LEFT until you feel some tension or gentle pulling at your inner thigh/adductors. If you feel a hard pull or pain, you’ve stretched the nerve too far. Pull it back 😉
2️⃣- Next, tilt your upper body towards your R leg and arch your back a little. This will create some slack in the Saphenous nerve and you should feel the inner thigh tension release slightly. This position is flossing the nerve away from your spine.
3️⃣- Then, shift your hips back to neutral and stand upright for the second flossing position. Next, round your back and flex forward and towards your R leg 🦵🏽. This creates flossing towards the spine.
Feeling a gentle pulling sensation during this exercise in the inner thigh region is normal. You should NOT feel an increase in knee pain, ankle pain or extreme discomfort during and after this exercise.
At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back.
How do we do this? We do so by educating our patients with self-management strategies and providing pain relief in the office.
Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!
Want help with your knee or leg pain? 🩺 Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!
🤜🏼🤛🏼Give it a try!
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