squat_university- If when trying to perform the hip opener stretch called the pigeon stretch, you instead feel pain on the outside lateral part of your elevated knee, try this modified stretch instead and see how it feels. . While sitting on a small box or bench, cross your foot over your opposite thigh and lean forward with your chest (this is called a Seated Figure 4 Stretch). This should bring out a good stretch in your lateral hip. If you still have lateral knee pain, pull up on your knee slightly and then lean forward and see if that takes pressure off that area. . This stretch is great for the lateral glute muscles of your hip like the glute medius muscle. It also hits a muscle much smaller and deeper inside the hip called the piriformis, which if it is short and stiff can irritate a large nerve that runs underneath called the sciatic nerve, sending pain shooting from your hip down the back of your leg. . When you perform this stretch make sure you’re not rounding your upper back as you lean into the stretch, but instead be mindful of your posture and hinge forward while maintain a neutral spine position. . If you have pain related to the piriformis muscle, this stretch is not for everyone!! Some people have injury called “long piriformis syndrome” that will not get better with this stretch. If you want to find out which type of injury you have and how to fix it efficiently, check out the blog article linked in my bio . Thank you to @3d4medical & their app Complete Anatomy for the visual today!