cramp in outside of thigh

when im sitting down working at a desk (leaning slightly forward), i get a cramp on the outside of my thigh if i move my knee inward towards the other keeping my feet and hips in the same position and inline. its annoying as i often sit with one knee pointing inwards and i will suddenly get a cramp. it started happening a few months ago and still hasnt gone. its gotten to the stage where it happens so often that i challenge myself to outlast the cramp and wait for it to relax again by itself. its not that big of a deal just annoying. i know people say eat more of... and you will get less cramps but its not as if my diet has changed and i have started getting them. its happens on both my legs if i move the related knee inward. pain is on the outside of thigh near buttock closer to hip then knee. hope someone can shed some light on this odd occurence. thanks

Do you know the feeling you get after a long run when you point your toes and tense your calf? It cramps! When you put a fatigued muscle in an over shortened position and force contraction you will get inefficiency of contraction and altered neuromuscular control patterns leading to cramps, or at least, that is the theory!

The action you are describing partially involves internal rotation of your hip. Your internal rotators are your tensor fasciae latae, gluteus medius and minimus (which are located in exactly the position you describe). You are putting these in a shortened position (hip internal rotation) which may be leading to the cramps.

I would try stretching (gluts, TFL etc.) however one of the most effective ways to lengthen gluteus minimus and TFL yourself will likely be self release (lying on a golf ball w/ a towel over it, or something similar). Are you doing any other activity which may be causing these muscles to over activate? If you always sit like this that might have done it anyway. I would try to avoid the position for a while if you can, lengthen your internal rotators complex in your hip (possibly see a massage therapist as well? or a physio for some release). Do you walk pigeon toed? or any other strange symptoms you can describe?

You could try strengthening your external rotators to limit excessive internal rotation as well.

Hmm, I think the exeternal rotators are actually lenghtened in internal rotation?No?

This may also be a bit of trochanteric bursitis from sustained load on the ITB against the greater trochanter of the feumr when adopting that position. i.e. a chronic injury caused by the annoyance if the sitting position. Get someone to test that hypothesis on an assessment and you would try a form of saddle seat to stop you assuming that position for a while to see if that assists to reduce the symptoms.

The anterior glut med fibres, tfl, parts of glut min act as secondary movers for internal rotation I believe. I don't think there are any primary internal rotators, just secondary actions from the above muscles, adductors, semimem/tendinosis... ?? Will go look it up later on.

Trochanctric bursitis involves release of TFL/Gluts and ITB w/ a change in aggravating activities anyway... :) Just add anti-inflams into the mix (talk to your pharmacist).