Reduce Hip, Knee, and Low Back Pain with This Adductor Release

Use the five minutes you were going to crack jokes about “inner thigh release” to foam roll instead! This simple fascia release technique can help get rid of low back, hip, and inside knee pain. 

The adductors, aka inner thigh muscles, are large muscles encased in tons of fascia. Due to their unfortunate placement, they are often avoided by massage therapists and other practitioners (unless you’re me. You can click here to get stepped on). This medial line of fascia leads directly into your pelvis and up your back, affecting how your hips and spine move, so ignoring this area could be a critical piece in solving your pain and tightness.

If we focus on the whole fascial line instead of simply the adductor muscle, you can see how releasing the fascia in this one area can restore space and movement to an entire chain. 

(Credit: Thomas Myers, Anatomy Trains, the “Front Functional Line)

Releasing the fascia in the adductors can help with:

• -Low Back Pain

• -Hip Pain

• -Medial (inside) knee pain

• -Headaches/neck stiffness

• -General hip tightness

Quick Tips:

• -Releasing the low part of your adductor and the fascial junction of the Quadricep (VMO) like I show in this video can help with medial knee pain 

• -If you shift your focus to releasing the high part of your adductor, you are more likely to help your low back and hip pain. 

• -I recommend picking 3 spots and then moving around on each spot for about 30-40 seconds. 

• -Remember: healthy fascia doesn’t hurt. So go for the juicy spots!

• Can tight adductors cause hip, knee, or low back pain?

  Yes. Tight or restricted adductors are a very common—and very overlooked—source of hip, knee, and low back pain. The adductors are part of a larger fascial chain that connects directly into the pelvis and spine. When the fascia in this area becomes dense or dehydrated, it can limit hip movement, alter pelvic mechanics, and create strain that shows up as pain elsewhere in the body.

• Why does releasing the inner thighs help low back pain?

  Releasing the adductors helps low back pain because this fascial line feeds directly into the pelvis. When the inner thigh fascia is restricted, it can pull the pelvis out of balance and limit how the spine moves. Restoring space and hydration in the adductors allows the pelvis to move more freely, which often takes pressure off the low back almost immediately.

• How does adductor fascia affect knee pain?

  The adductors connect into the medial (inner) knee through both muscular and fascial attachments, including the VMO region of the quadriceps. When this fascia is tight or stuck, it can increase tension on the inside of the knee and disrupt how force is transferred through the joint. Targeted adductor release can reduce medial knee pain by restoring normal glide and load-sharing.

• Where should I foam roll my adductors for the best results?

  Where you focus matters.

  • Releasing the lower adductor and VMO junction is often most effective for inside knee pain.

  • Releasing the higher adductor closer to the groin tends to have a bigger impact on hip and low back pain.
    Working 2–3 specific spots for 30–40 seconds each with compression and movement produces far better results than rolling the entire inner thigh randomly.

• Is adductor foam rolling safe and effective?

  Yes—when done intentionally. Healthy fascia does not need aggressive force. The goal is to find dense, restricted areas and apply enough compression to create change without triggering guarding. When paired with slow, controlled movement, adductor release is a safe and highly effective way to reduce pain and improve movement throughout the hips, knees, and spine.