By Sharon Truelove

Been setting on the couch cross legged for too long only to get up and feel like you’ve done something seriously wrong to you inner knees? Read on if you’d like to know if it’s the deceptive Sartorius muscle or  truly a bad knee.

Sartorius is a muscle in your inner thigh.  Twisting movements or falls can cause trigger points in Sartorius, as well as maintaining extreme sitting or sleeping positions. So, it’s important to avoid unusually long strides (hyperextension) as well as extreme athletic efforts when out of shape.

The longest muscle in the body, the Sartorius may sometime deceive us.  Because of how it attaches at the medial proximal tibial shaft (the inside of the knee) through the tendinous expansion of the Pes Anserinus (it shares this expansion with Semitendinosus and Gracilis), trigger points may make the inner knee so sensitive that many mistake the hypersensitivity to be a problem with the knee itself.

You can feel Sartorius contract when you lift the knee forward and turn it outward (and even more so when you move the whole leg to the outside).


1.  Locate your anterior superior iliac spine (ASIS)

2.  Palpate the entire length of the muscle from ASIS to inner knee.

3.  With supported thumbs, massage the tender spots in slow, deep circles.

1.  Another very effective way to self massage is rolling on foam.

2.  Lie face down on the floor and support your upper body on your elbows.

3.  Laterally rotate one leg and place the foam roller under that thigh.

4.  Using your body and elbows, roll your thigh over the foam roller. It may feel VERY tender.

5.  Roll until the soreness lets up or goes away.

Try these techniques and let us know what you thing!

23 thoughts on “Deception”

    1. Thanks Jerry. Do a search on the site with the word “knee” there are about 6 other knee and knee related posts for you to look through. Hope they help.

  1. I have had two knees surgeries on my left knee for miniscus tears. I am to have a third now. I’m going to try these methods to see if maybe it would help strengthen the surrounding areas and possibly provide more stability
    Thank you for sharing

  2. I have no knee problems, but I can see where this will come in handy for my clients to do as homework if they do have knee trouble.

  3. I don’t have knee issues, but some of my family does, so I will recommend this to them! I will keep this in mind for my clients too! Thanks!

  4. i have shown a few people about this rolling techniques they say it helps there inner legs feel better.

  5. I have used rolling therapy in the past (therapy balls), and had good success. I think the roller would be a more stable option for client’s with coordination issues or a weaker core.

  6. Wow, that really helps! I have an extremely bad right knee but crossing my legs is a bad habit. This really did help after. Now if only to find a massage to help ease the pain and aching daily. Thank you, Rosallia

  7. I didn’t have any foam, but I did try tje massage with my hands and it was tender at first, but it was a good massage after it started to dull away some.

  8. Love foam rolling! Some people hate it but I can always feel a difference after doing a routine.

  9. I agree with Jamie, great “homework tips” for clients. My only knee problems are that THEY are old. 🙂

  10. Thanks for the tips I cant wait to try the foam technique….but where can I get the foam roller pad thing????

  11. I enjoy this technique, but don’t enjoy this technique if you know what I mean. This is a great fascia release technique, although it might be challenging for some older clients. It definitely does help over time to correct fascia, which in turn helps our bodies feel better. I always keep this in mind to use for homework for my clients.

  12. Cursed foam rolling! 🙂 It is a great technique, but can be quite painful at first. Try using a smaller roll at first, or even the half-roll. It’s not as bad for the beginner.

  13. I have serious problems with my knees–the foam rolling was brutal but afterward, it felt so much better. I am a big fan of the half roll…maybe when I grow up I can use the big roll. Will keep working on it. 🙂 Thanks, Sharon–such great info!

  14. wow so much great information loving every moment of it and would love to keep getting more good trips and input in what I learn and do

  15. I didnt have foam either. i would like to try this as a Thursday yoga time! I bet it helps a lot!!

  16. Guess I need to invest in some foam rollers because that technique sounds amazing. I have this problem when I sit @ the computer because I sit on my leg. Ill have to try it out next time it’s givin me issues.