I have been through over 100 youtube channels for all kinds of body pains for the past decade and I can tell you frankly that your channel is clearly the best in terms of pain relieving. Just by following your recommendations will lessen the suffering of a lot of people not to mention all the hassle of seeking appointments and taking medications from osteopathes, chiropractors etc. We are the one who know best the kind of pain we are suffering from. It's simply a question of willingness to go through the painful phase of doing the right exercise. From deep inside, thank you!!
I'm so happy to hear the tips have helped! And that is always my goal...to empower you to find the solutions you need and can put into practice on your own to even supplement any other work you do with other specialists!
You probably dont care at all but does someone know of a tool to get back into an Instagram account?? I somehow forgot the login password. I would love any tips you can give me
@Kye Terrance Thanks so much for your reply. I got to the site thru google and I'm waiting for the hacking stuff atm. Seems to take quite some time so I will reply here later when my account password hopefully is recovered.
You train hard, you eat well…it should be enough to keep you in good health and physically and emotionally strong. Yet, there is a danger lurking in our bodies that's not only hidden from us… but which even doctors are failing to identify. It affects nearly everybody, no matter how active or sedentary you are, or how old or young you are.🤙🤙🤙🤙 This problem affects not only our body but our whole well-being. nd when I tell you what it is, you'll be shocked, because it's tight hip flexors. In a moment, I'll reveal to you the 10 Key Moves you need to loosen your hip flexors and unlock the hidden power in your body. for more information, tinyurl.com/yyqsjmnh >
You are such a “light bulb” coach for me for so many times. Will you PLEASE PLEASE make a video delving deeper into how to assess the imbalance and rehab the imbalance? I definitely belong to what you mentioned above, but I am so lost in searching solutions. Please thank you
I love all of Cory’s work! Even have her course on Foam rolling. But if you do want to get an assessment on muscle imbalances, you should get a Functional Movement Screen done. That would be a starting point for knowing where your imbalances are.
@@kishenwhabi4863 does a pt do that or where would I go? I didn't know that was the name of the test. Been having back pain around I think my SI joint. And the doctors want to treat with medicine and shot in the back. Been to an ortho and currently rehab sports docs, I think it's something along the lines of what she's talking about above and somebody needs to do an actual physical assessment instead of drug pushing.
I went to the PT twice last week and to my doctor this morning because of this pain. How on earth did RUclips know that I needed this video? It’s a bit creepy.. but I’m really glad! Love this channel 👍🏼
Boy. Great info. Above the plain folks vocabulary. Lots of rapid delivery acronyms and huge anatomical terms that make my head spin. That aside, when you sort it out, this is the info I needed to relieve pain. Thank you
I've been dealing with sciatica issues for the past year, going to PT, doing clamshell exercises and all rx stretches with little relief....this made so much sense after watching your video. I was always feeling the tightness in my tfl...it's probably why I had a flare of bursitis in my hip. Thank you so much for this video!
@@hollya3339 it absolutely helped. I was overusing my tfl to balance out an under active inner quad muscle. This wasn't a fix all, but it really helped me to activate the correct muscles so that I could rehab my knee.
I've been suffering from lower back pain, and also soreness in my hip. It took me a long time to connect the two. Your explanation of treatment for the hip issue is excellent, I will play around with your ideas.
She talks too fast and throws PT terms around to confuse and impress people. I had to turn it off ( I have 2 master’s degrees in IT, and would never try to explain an IT issue this way).
@@roybaty7439 You know, this has actually been a learning experience as my goal is always to boil things down so that anyone can use the videos. I did not realize the technicality of this video so you are right...it may be beyond the knowledge base of some. But I have a variety of people following my videos so you can't always reach everyone's needs with every one. I'll definitely be doing another one of these boiling things down more. :-) And in the meantime, you may find this article helpful as it does break things down further - redefiningstrength.com/dont-ignore-this-nasty-little-sucker-the-tfl-or-tensor-fasciae-latae/
Redefining Strength I’m a former triathlete with assorted overuse injuries over the years, although I’m not a physical therapist, I understand much of the body muscle groups and have been to physical therapy for tennis elbow, lower back from a cycling accident, and recently my shoulder ( I’m currently recovering, or trying to, from frozen shoulder), but your video quickly had me lost. So I guess your audience are physical therapists. And I did not hit the thumbs down on your video.
@@roybaty7439 I think you took my comment the wrong way. I appreciated your feedback that you felt I was trying to be elitist as that was not my intention and I always strive to boil things down so will need to do another video but will leave this video for those that it does help :-)
@@aaronpark9858 in my experience, sometimes it feels like PTs avoid being straight with you because they want you to keep coming in and paying for sessions instead of getting people straightened out as quickly as possible.
@@redefiningstrengthOC Omg, please help me...my left hip, right at the top where my pelvis bone is, is extremely painful...when i stretch it hurts...i have flat feet and my knees kinda turn in when i walk...always been that way...i am a gym rat, weights, cardio (running, stairmaster)...can't run now xuz it hurts my hip and lower left back tooo much!!@😩😡😠...any advice wud help..thk u so much...😔
This was an awesome video! After years of bilateral leg pain (especially proximal hamstring), hip pain, and - more recently - sudden knee pain, all of which I had attributed to being older and consistent and constant workouts, I finally went to see a PT after the pain reached chronic level. Lo and behold ... my damn TFL was the primary culprit it - and everything else - was SUPER tight. Even the PT was a bit surprised how tight the muscles and such along my legs were. During my first session, she did some manual manipulation and I was near tears; but after only 3 sessions I can already feel a slight difference and am excited about the prospect of this matter finally coming to an end. So thank you, thank you, thank you for this video. ☺
wow wow wow!!! It took me 3 years to find this answers. The amount of pain Ive endured because of my tfl has been inmense. This is amazing! thank you so so much!
mary, you can slow the speed of the video down. Go to settings and change the playback speed. It really helps and won't overwhelm anyone. This is real help from a knowledgable person. For people who read the content section first, dont let that comment turn you away from this video.
wam0357 thank you for that valuable info. No doubt that the content of this video is very good, I was bummed I couldn’t keep up but now I’ll go back and watch again.
Finally, a video that nails it. I literally just did one glute medius activation exercise for each side then went down to squat and felt wayyyy better. Thank you!
I've had hip pain for more than 20 years. I've been ignored and treated like a drug seeker for just as long. I've FINALLY found a PT who has taken me seriously and diagnosed my pain. This video reinforced , and even expanded on, everything she's been saying and having me do. Thank you so much for the clear presentation and solutions. This video made so much sense to me from beginning to end!
Excellent video. The fact that you don't just need to find the "right" exercise but also ensure that you're actually feeling it in the right place is critical, yet gets missed a lot. You can tell good physios from "just ok" ones based on whether they check this or not.
Have been having pain with my left hip for 3 years now. Chiropractor said it was my back..no relief.. Doctor said I was on my own as he could not figure out what was wrong...I came across this video and... ohh my goodness! No pain.. First time in 3 years!!! Thank you so much for doing this video! God bless you ♥️
I'm so glad it helped Patty! Make sure to keep in that mobility work to keep everything moving well! We don't want to stop doing the work that made us feel better!
You nailed the issue in the first 5 seconds of your video. I am not sure why my $250 PT doesn't hone in on this- but I am super thankful for the resources you have provided here and your gift in explaining it. My tfl was definitely firing during clamshells- I had to google the actual intended goal of them and reverse engineer. Now here I be
Wow! Wasnt expecting activation of TFL (internal rotation) to help glute med activation...love that toddler analogy. I feel I've tried everything else to no avail, Ill give this a go, thank you!
My right TFL is always tight, I feel it specially after long walks, also I have checked in the mirror and the left TFL muscle looks bigger than the right one (tight one). So how to know if the problem is indeed in the right side or if the problem is due to imbalance?
Great advice! I have been struggling with this since the lockdowns and always do stretching during the warm-up. I will start doing the foam rolling first. Thank you so much!
I am 3rd dan blackbelt in taekwondo (Kukkiwon) and chanced upon your videos. Just wanted to convey my sincere appreciation and warm wishes. You are a Master. Keep shining and guiding.
Thank you! Man, my right hip really hurts to the point where I can't sit for too long and when I'm laying down. I've increased my time on the stair stepper to 40 minutes and powerwalking after to 50 minutes. I know my hips are tight. I know this will work. It sucks getting older!
@@redefiningstrengthOCAll of the tightness in the glute medius (tightness lower back as well) and compensations are on my right side. I have been trying to figure out which side is “weaker” to address the issue. I have internal rotation of the femur (top of thigh) and external rotation at the tibia on the right leg. Any assistance you can provide is greatly appreciated!
One of the best scientific explanations to rehabbing tfl tightness. My tfl fires with any hip flexion rehab exercises (eg: fire hydrants, clam shells). Will make the changes in hip flexion degree for better recruitment of the gmed. However, when can I progress to normal unilateral movements like lunges, RDLs etc. This issue is one one side only
Wow!!! Thanks for all of this helpful information!!!.. Now that we're all at home, unemployed, etc., we can try to work on our hundreds of muscles, and try to get in tune with our physical activities, and mobility/rehab. issues.
Great video, love how you speak to each exercise, and the tweaks that you can make for each of them to really find the focus required. I've been working with a bad hip for years...torn labrum/too old to fix/but not bad enough for hip replacement. Been all over the web for years. What this channel has taught me is, it is not just about doing the rehab exercises, you need to know which ones to do first and you need to understand teh mechanics and the slight tweaks, so you can find the muscle you are working to improve. My TFL has been a major issue with hip pain/knee pain, to the point where it causes more pain than my joint. Your tip here about why pointing the toe down is important, is exactly what I've needed. Your tip on abducting, while pulling the leg back, again, really helped me find the glute. THANKS
I use to wear a tool apron and I think it contributed to my sore back. I carried my hammer and drill daily for my job. If only I knew of the tfl area to workout on I may have mitigated the discomfort.
I’m being refer to a PT, BUT I just learned about this. All symptoms make sense and unfortunately I worked through the pain. I do these work outs a lot and make sense why I feel my TFL a lot more lately. I had to take a week off from the gym as my right side was inflamed and affected my back and glute. Since doing these warm ups and seeing your video I look forward to making changes!
So wait hold up, is this the same area that gets so painfully tight when I'm trying to dry off after showers when I raise my leg upwards towards my abs? If so it locks up and is brutally painful that I have to straighten out my leg for it to untighten.
1. Mind-muscle connection when changing the amount of hip flexors engaged -> Use hip flexor muscles and TFL less as possible by leaning forward is the best activating glute medias. 2. Shut off the TFL: - Lateral raises inner rotation of your toe and working glute medias by placing your working foot a little behind 3:28 3. Inhibit the TFL before going into activation movement -> foam rolling TFL before exercise. You are welcome!!
The comment I make here is not directed at, or includes the producer of this video. Its just a result of a question I developed while listening. I just read that some studies conclude there are an ESTIMATED 600 muscles on the human skeleton. While others conclude, there MAY be an ESTIMATED 800. Medical professionals (theres a stretch), cant agree on this answer. Instead we have convoluted male bovine excrement. Why not just say, 'I dont know.'? Maybe its because, we wont view them as professionals. Cant have that huh Hurts their monetization. Cognitive dissonence is caused by the discovery of, Male Bovine Excrement.
Are you joking with the repetition? The content is brilliant, it's made me realise something I never knew whilst I'm trying to heal knee pain. But to have to listen to the same point made quite literally 4 times in a row is painful! Maybe you can catch these repetitions in the editing stage if you don't want to change the way you talk to the camera.
I watch alot of the popular workout, injury help and prevention vids ...she is the first that gets right to the point and quickly and clearly explains...no buildup like athlnx 😁
WOW!! I am grateful that I came across this video. I am currently studying at BU. Undergraduate Program to prepare for the NASM, Earn AS & BS in Exercise Science. It is so much fun because I am finally learning the science that supports proper physical fitness. Today I trained using my Gluteus Maximus and Hamstrings performing unilateral exercises. My right knee is injured, there fore I stay away from lunges but would like to perform them pain free one day. I am mindful when performing exercises and focus on the muscles that I need to activate. I have assessed that I have weak ligaments in my right knee, not sure if it was torn? Sometimes my Patella bone will slide down posteriorly and have it reset at my Chiro and perform Vibration exercises that help strengthen tendons. Do you think my TFL is tight due to Static Standing, taking stairs frequently and putting in several steps a day at work. Can at tight TFL aggravate a weak knee joint? I am a hostess at a fine dining restaurant. I am constantly moving. I am back to minimal weight training in hopes to strengthen and tone my hamstrings, quads and glutes! I love having muscles and need to step up my strength training. Thank you for your time ! Namaste
i've been having IT band issues for a while... i just "released" my TFL before doing some leg lifts that Athlean-X recommended and it was a totally different story.... like my brain could actually talk to my butt
Great knowledge and communication. Thank you. My TFL started hurting about a month after starting runs. I've never had pain in that area before, but I've also never run 4 miles a day 5xs a week, so I thought it was normal soreness until I started limping. I'm going to swim and strengthen these areas with your suggestions until I get better. I do notice that on my off days, when I do lower body pilates, my hip feels much better the next day..until I run again.
Love all your videos. It would be really helpful if you slowed down your speech. As I'm trying to picture all the muscles in your message your explaining...it's hard to follow because you know your stuff well however I do not✌🏼😌
Thank you so much for this. Recently, I have been addressing a hip/ITB/Psoas/Piriformus/Sciatica/Et cetera situation. (I'm a writer, I sit most of the day, but the first two months of the year knocked me on my ass, so regular maintenance had been neglected.) This isn't the first time I've had to address issues in this area over the past 30 years. I've been putting together a regimen, a lot of which I've culled from Trevor Bachmeyer's SmashweRx channel, the rest from past experiences. (To complicate the issue, I've been wondering it this is an age-based hip-replacement type scenario; I'm now in my 60s.) But looking at TFL as a contributor never occurred to me. So again, I greatly appreciate this video. Wish me luck.
Glad the video helps. And often over time more things build up we have to "unravel." So even looking at both sides independently and having a simply squat assessment done could reveal some issues that are perpetuating the pain. And if you did have a hip replacement, that could have impacted your mind-body connection as it is a "trauma" to the body!
@@redefiningstrengthOC I should have been more clear; I haven't had a replacement, but given my fitness activities over the years, it wouldn't surprise me if I was told I needed to get one. Though I am in tremendous shape, I know that my hip (and thoracic, for that matter) mobility sucks; by one of my standard measurements, I've lost maybe 15º of range in my hips...specifically the one in question. What kind of professional do you recommend I seek out for a squat assessment?
I've done the banded external rotations to take the pain away from my TFL pain. It works but for some reason, my pain ends up coming back after like 20 mins. Should I incorporate alot more sets of these in between BB Squats, maybe?
How would one find a competent trainer that would understand what you just explained? I'm not body self aware enough to know if I am performing the exercises correctly. I don't have any pain. I just want to free up my hips and hams for golf. Thanks Love the videos.
You know your $#!+. There is a lot of bad info around, but not here. This is good stuff with a great explanation of why. Outstanding observance. Thanks!!
I think you may have solved my hip flexor problem, will try and find a relevant video as suggested. Is your dog a malti-poo? My dog looks exactly like your dog!
I was playing soccer and kicked a ball really hard without stretching at was out for the rest of the game. It looks like I must’ve pulled my tfl. I am only 16 but should I do this to recover quickly from my injury?
So we don't need to stretch tfl ?? I have a right hip uncomfortable feeling .. I have been stretching hip flexor and I was doing some abs workout and I don't know which muscle got tight can u tell which muscles can get tight after doing leg raises . I was trying building abs then and now I have big belly been away from exercise from 6 month . Its not pain it's just some light uncomfortable feeling . I want to get back to normal can u please help 🙏🙏
Hi, this is great but a lot. Could you turn it into a guided workout/stretch addressing all these points. I fell overwhelmed and I can't do a bunch of things I normally do cause of the pain and I cant see a physio during lockdown.... so this would be awesome!
It's all very detailed and explained well, but that's part of the problem with this video. Have a summary at the end of the video which allows people to focus on what they need to do as a refresher. Your videos have great depth, but it feels like you're going 100mph!
Not only could you slow down the video, you can pause, rewind, rewatch and also increase your retention by reading and listening to audio books...how about that?
She probably pays Big $$$$ for producing these videos. Go the the upper right corner and "tap" the screen. You'll see a "Gear". Cleck on Speed and Slow it to Your desired speed 🙏☯️
This is a game changer! GM is so tricky to consciously engage with (what I've just learned to be) my TFL so dominant - i couldn't work out where the limitation to my side kick was coming from but am now much better armed to start progressively solving the issue. Great content!
What if you have hip flexor pain but really limited outward hip mobility? How can you modify to help correct both issues. For example, the clam shell is almost impossible for me.
Hello, can you make a video, that helps with inner thigh toning. I want a thigh gap and am considering cool sculpting but before I do If there is some way I can lose 1 inch from inner thigh. Thanks
I saw the notification for this vid just before I began my home workout. So I waited until I had the time to take in all the info. I have increased my workout from 15 to 40 mins., about what I do at the gym. I don’t have hip tightness, but I did injure my lower back awhile back. I find my exercise regimen helps me tremendously. Strengthening my muscles and maintaining a healthy weight are key to keeping my mind, body and spirit strong. I am now doing some of the stretches from the previous video. Great arms are my next goal‼️ Thanks Coach Corie😀
Ahhh how do I test for TFL vs something else? I dont know if its this or an inch more to the rear of me (glute medius) or a tendon pain? I dont see a diagram or showing this in more detail. I have pain sleeping on my side. Could you please address.
I have been doing these exercises and to tell you the truth i don't know what muscle I'm feeling. I don't know what the muscle is supposd to feel like that I'm suppose to be engaging. It always feels as thoughi t's the piriformis muscle and after the exercise it won't stop aching all day snd night. I can't sleep at night now. I stretch and use a ball or a foam roller and I'm still aching. It's needling pain.
okay so question: I have numbness just above the knee it is worse when i stand still for periods of time. What exercise or stretch would be good for that?
3:09 treat the tfl as if it's a toddler , you need to keep it distracted. Suddenly I realize that the videos of this kind are communications between insiders.
When you mention that if you have an imbalance you need to do imbalance rehab with unilateral training. But you mentioned needing to be assessed. Who does this? I have been to PT but the doctor refers me for low back pain/hip pain and then they tell me to do the same things on each side when it is only on my right side. How can I get a proper plan?
I have been through over 100 youtube channels for all kinds of body pains for the past decade and I can tell you frankly that your channel is clearly the best in terms of pain relieving. Just by following your recommendations will lessen the suffering of a lot of people not to mention all the hassle of seeking appointments and taking medications from osteopathes, chiropractors etc. We are the one who know best the kind of pain we are suffering from. It's simply a question of willingness to go through the painful phase of doing the right exercise. From deep inside, thank you!!
I'm so happy to hear the tips have helped! And that is always my goal...to empower you to find the solutions you need and can put into practice on your own to even supplement any other work you do with other specialists!
@@redefiningstrengthOC Mam there is no link in video description for lower back, hip & knee pain. Please provide the link.
@@redefiningstrengthOC
thank you
What a great video! Could you provide the link for the workout that you refer us to at the end of the video? Thanks.
Clear, relevant, functional; she's one of the best instructors on the web. A breath of fresh air. Thank you!
The best ...imo
@@spdharan damn I agree
You probably dont care at all but does someone know of a tool to get back into an Instagram account??
I somehow forgot the login password. I would love any tips you can give me
@Maxwell Graysen instablaster ;)
@Kye Terrance Thanks so much for your reply. I got to the site thru google and I'm waiting for the hacking stuff atm.
Seems to take quite some time so I will reply here later when my account password hopefully is recovered.
One of the best videos I’ve seen on this!
Thanks!
You train hard, you eat well…it should be enough to keep you in good health and physically and emotionally strong. Yet, there is a danger lurking in our bodies that's not only hidden from us… but which even doctors are failing to identify. It affects nearly everybody, no matter how active or sedentary you are, or how old or young you are.🤙🤙🤙🤙
This problem affects not only our body but our whole well-being. nd when I tell you what it is, you'll be shocked, because it's tight hip flexors.
In a moment, I'll reveal to you the 10 Key Moves you need to loosen your hip flexors and unlock the hidden power in your body. for more information, tinyurl.com/yyqsjmnh >
I want to punish my TFL so bad so it won't just do what it wants. I'm honestly just mad at it at this point.
Right there with ya
You are such a “light bulb” coach for me for so many times. Will you PLEASE PLEASE make a video delving deeper into how to assess the imbalance and rehab the imbalance? I definitely belong to what you mentioned above, but I am so lost in searching solutions. Please thank you
Definitely on the list! Did you happen to catch my Facebook Live on the squat? I went into using that as an assessment.
Redefining Strength i could never catch a “live” post. Wish there was a replay to go back to as a resource
I love all of Cory’s work! Even have her course on Foam rolling.
But if you do want to get an assessment on muscle imbalances, you should get a Functional Movement Screen done. That would be a starting point for knowing where your imbalances are.
@@kishenwhabi4863 does a pt do that or where would I go? I didn't know that was the name of the test. Been having back pain around I think my SI joint. And the doctors want to treat with medicine and shot in the back. Been to an ortho and currently rehab sports docs, I think it's something along the lines of what she's talking about above and somebody needs to do an actual physical assessment instead of drug pushing.
Thank you! I have scoliosis and imbalance but really no Pt can address it properly.
Did you happen to do that video? Thank you!
I went to the PT twice last week and to my doctor this morning because of this pain. How on earth did RUclips know that I needed this video? It’s a bit creepy.. but I’m really glad! Love this channel 👍🏼
Boy. Great info. Above the plain folks vocabulary. Lots of rapid delivery acronyms and huge anatomical terms that make my head spin.
That aside, when you sort it out, this is the info I needed to relieve pain.
Thank you
Here's a great article to help you review everything :-) redefiningstrength.com/the-surprising-cause-of-it-band-issues-back-hip-and-knee-pain/
"Remember, it's not just about doing the right moves, but about actually feeling the right muscles working" So true!!
I've been dealing with sciatica issues for the past year, going to PT, doing clamshell exercises and all rx stretches with little relief....this made so much sense after watching your video. I was always feeling the tightness in my tfl...it's probably why I had a flare of bursitis in my hip. Thank you so much for this video!
It's been 2 years and I am wondering if you tried this and if it helped?
@@hollya3339 it absolutely helped. I was overusing my tfl to balance out an under active inner quad muscle. This wasn't a fix all, but it really helped me to activate the correct muscles so that I could rehab my knee.
My TFL muscles have been pulling recently weird this shows up in my feed today 🤔
RUclips just knew ;-)
@@redefiningstrengthOC 😬 😅
Google is always listening
I've been suffering from lower back pain, and also soreness in my hip. It took me a long time to connect the two. Your explanation of treatment for the hip issue is excellent, I will play around with your ideas.
6 people who don't like this , clearly have no idea about body function and movement ... Good tips ... Thanks!
Thank you!
She talks too fast and throws PT terms around to confuse and impress people. I had to turn it off ( I have 2 master’s degrees in IT, and would never try to explain an IT issue this way).
@@roybaty7439 You know, this has actually been a learning experience as my goal is always to boil things down so that anyone can use the videos. I did not realize the technicality of this video so you are right...it may be beyond the knowledge base of some. But I have a variety of people following my videos so you can't always reach everyone's needs with every one. I'll definitely be doing another one of these boiling things down more. :-) And in the meantime, you may find this article helpful as it does break things down further - redefiningstrength.com/dont-ignore-this-nasty-little-sucker-the-tfl-or-tensor-fasciae-latae/
Redefining Strength I’m a former triathlete with assorted overuse injuries over the years, although I’m not a physical therapist, I understand much of the body muscle groups and have been to physical therapy for tennis elbow, lower back from a cycling accident, and recently my shoulder ( I’m currently recovering, or trying to, from frozen shoulder), but your video quickly had me lost. So I guess your audience are physical therapists. And I did not hit the thumbs down on your video.
@@roybaty7439 I think you took my comment the wrong way. I appreciated your feedback that you felt I was trying to be elitist as that was not my intention and I always strive to boil things down so will need to do another video but will leave this video for those that it does help :-)
This is what I’ve always wanted to know and never got a clear answer even from my PTs!
Glad it helps!
Um, sorry but sounds like you had didnt have the best PTs. Im a PT student and I know this very well
@@aaronpark9858 in my experience, sometimes it feels like PTs avoid being straight with you because they want you to keep coming in and paying for sessions instead of getting people straightened out as quickly as possible.
and our reward is a fur baby at the end.
hehe yup! KIWI!
@@redefiningstrengthOC Omg, please help me...my left hip, right at the top where my pelvis bone is, is extremely painful...when i stretch it hurts...i have flat feet and my knees kinda turn in when i walk...always been that way...i am a gym rat, weights, cardio (running, stairmaster)...can't run now xuz it hurts my hip and lower left back tooo much!!@😩😡😠...any advice wud help..thk u so much...😔
OMG - what a timing! I needed those tips so much. Thank you, Coach!:)
Glad they help!
What to do when you have pain, take rest or do these exersices? And focus on the glutes
Please make a video on how to kick higher ... This is the most wanted video for every martial artist... 🙏
...and Dallas Cowgirl Cheerleaders
Thank you ! I have this issue on one side. make alots of sense! I have to add I believe glute minimus exorcises helps me also.
Excellent !!! You nailed it scientifically 💥💥💥
This was an awesome video! After years of bilateral leg pain (especially proximal hamstring), hip pain, and - more recently - sudden knee pain, all of which I had attributed to being older and consistent and constant workouts, I finally went to see a PT after the pain reached chronic level. Lo and behold ... my damn TFL was the primary culprit it - and everything else - was SUPER tight. Even the PT was a bit surprised how tight the muscles and such along my legs were. During my first session, she did some manual manipulation and I was near tears; but after only 3 sessions I can already feel a slight difference and am excited about the prospect of this matter finally coming to an end. So thank you, thank you, thank you for this video. ☺
wow wow wow!!! It took me 3 years to find this answers. The amount of pain Ive endured because of my tfl has been inmense. This is amazing! thank you so so much!
Do u have bursitis ?
Probably great info but I couldn't keep up with it bc you were talking too fast and it felt overwhelming.
mary, you can slow the speed of the video down. Go to settings and change the playback speed. It really helps and won't overwhelm anyone. This is real help from a knowledgable person. For people who read the content section first, dont let that comment turn you away from this video.
wam0357 thank you for that valuable info. No doubt that the content of this video is very good, I was bummed I couldn’t keep up but now I’ll go back and watch again.
Thank you for this. I’ve been struggling with TFL tightness fir years that really messes with my low back and SI Joints.
Finally, a video that nails it. I literally just did one glute medius activation exercise for each side then went down to squat and felt wayyyy better. Thank you!
I've had hip pain for more than 20 years. I've been ignored and treated like a drug seeker for just as long. I've FINALLY found a PT who has taken me seriously and diagnosed my pain. This video reinforced , and even expanded on, everything she's been saying and having me do. Thank you so much for the clear presentation and solutions. This video made so much sense to me from beginning to end!
Excellent video. The fact that you don't just need to find the "right" exercise but also ensure that you're actually feeling it in the right place is critical, yet gets missed a lot. You can tell good physios from "just ok" ones based on whether they check this or not.
Have been having pain with my left hip for 3 years now. Chiropractor said it was my back..no relief.. Doctor said I was on my own as he could not figure out what was wrong...I came across this video and... ohh my goodness! No pain.. First time in 3 years!!! Thank you so much for doing this video! God bless you ♥️
I'm so glad it helped Patty! Make sure to keep in that mobility work to keep everything moving well! We don't want to stop doing the work that made us feel better!
Your talents and kind nature help us during these tough times..... Thank you....
Knee pain
Back pain
Ankle pain
Hip pain
Yes, i have a of them..
I'm so grateful for this channel! Thank you for helping.
So glad the videos help!
Me too
This is going to come in handy now. I'm siting most of the time during my "house arrest"😉. Thanks, Coach! I'll be doing these later today. 👍🙏🌞
Yes! So easy to move less when stuck at home!
You nailed the issue in the first 5 seconds of your video. I am not sure why my $250 PT doesn't hone in on this- but I am super thankful for the resources you have provided here and your gift in explaining it. My tfl was definitely firing during clamshells- I had to google the actual intended goal of them and reverse engineer. Now here I be
Thank you for this, I've been having issues with my hips being very tight and didn't know how to correct it correctly 🤗
Wow! Wasnt expecting activation of TFL (internal rotation) to help glute med activation...love that toddler analogy. I feel I've tried everything else to no avail, Ill give this a go, thank you!
My right TFL is always tight, I feel it specially after long walks, also I have checked in the mirror and the left TFL muscle looks bigger than the right one (tight one). So how to know if the problem is indeed in the right side or if the problem is due to imbalance?
I don't know why I'm paying my physiotherapist when your information is much better and free!
Thank you!
Thank you! Dang I wish I could be trained by you! Could one tight TFL contribute to a pelvic rotation?
Great advice! I have been struggling with this since the lockdowns and always do stretching during the warm-up. I will start doing the foam rolling first. Thank you so much!
I am 3rd dan blackbelt in taekwondo (Kukkiwon) and chanced upon your videos. Just wanted to convey my sincere appreciation and warm wishes.
You are a Master. Keep shining and guiding.
I second that, she's the best and deserves all the praise. Keep 'em coming, you're helping and teaching a lot of people the right way.
Thank you! Man, my right hip really hurts to the point where I can't sit for too long and when I'm laying down. I've increased my time on the stair stepper to 40 minutes and powerwalking after to 50 minutes. I know my hips are tight. I know this will work. It sucks getting older!
great video! are there any tips on how to find out which side is the "weak" side?
A squat assessment is an easy first step. But often you can even see "weakness" when you do unilateral moves.
@@redefiningstrengthOCAll of the tightness in the glute medius (tightness lower back as well) and compensations are on my right side. I have been trying to figure out which side is “weaker” to address the issue. I have internal rotation of the femur (top of thigh) and external rotation at the tibia on the right leg. Any assistance you can provide is greatly appreciated!
One of the best scientific explanations to rehabbing tfl tightness. My tfl fires with any hip flexion rehab exercises (eg: fire hydrants, clam shells). Will make the changes in hip flexion degree for better recruitment of the gmed. However, when can I progress to normal unilateral movements like lunges, RDLs etc. This issue is one one side only
Wow!!! Thanks for all of this helpful information!!!.. Now that we're all at home, unemployed, etc., we can try to work on our hundreds of muscles, and try to get in tune with our physical activities, and mobility/rehab. issues.
This explains in more detail what my physio told me. Thank you!
Great video, love how you speak to each exercise, and the tweaks that you can make for each of them to really find the focus required. I've been working with a bad hip for years...torn labrum/too old to fix/but not bad enough for hip replacement. Been all over the web for years. What this channel has taught me is, it is not just about doing the rehab exercises, you need to know which ones to do first and you need to understand teh mechanics and the slight tweaks, so you can find the muscle you are working to improve. My TFL has been a major issue with hip pain/knee pain, to the point where it causes more pain than my joint. Your tip here about why pointing the toe down is important, is exactly what I've needed. Your tip on abducting, while pulling the leg back, again, really helped me find the glute. THANKS
I use to wear a tool apron and I think it contributed to my sore back. I carried my hammer and drill daily for my job. If only I knew of the tfl area to workout on I may have mitigated the discomfort.
I’m being refer to a PT, BUT I just learned about this. All symptoms make sense and unfortunately I worked through the pain. I do these work outs a lot and make sense why I feel my TFL a lot more lately. I had to take a week off from the gym as my right side was inflamed and affected my back and glute. Since doing these warm ups and seeing your video I look forward to making changes!
So wait hold up, is this the same area that gets so painfully tight when I'm trying to dry off after showers when I raise my leg upwards towards my abs? If so it locks up and is brutally painful that I have to straighten out my leg for it to untighten.
This is the most informative video I ever saw on the tfl problem
Incredibly informative and I like how you over lay your explanations with you doing exercises. You are a gem!!!
I just subscribe today to your channel today and I love every single video!!! Wow thank you 😊🙏 very professional 🙏🙏🙏 from Oro Valley Arizona !!
1. Mind-muscle connection when changing the amount of hip flexors engaged -> Use hip flexor muscles and TFL less as possible by leaning forward is the best activating glute medias.
2. Shut off the TFL:
- Lateral raises inner rotation of your toe and working glute medias by placing your working foot a little behind 3:28
3. Inhibit the TFL before going into activation movement -> foam rolling TFL before exercise.
You are welcome!!
The comment I make here is not directed at, or includes the producer of this video.
Its just a result of a question I developed while listening.
I just read that some studies conclude there are an ESTIMATED 600 muscles on the human skeleton.
While others conclude, there MAY be an ESTIMATED 800.
Medical professionals (theres a stretch), cant agree on this answer.
Instead we have convoluted male bovine excrement.
Why not just say, 'I dont know.'?
Maybe its because, we wont view them as professionals.
Cant have that huh
Hurts their monetization.
Cognitive dissonence is caused by the discovery of,
Male Bovine Excrement.
Are you joking with the repetition? The content is brilliant, it's made me realise something I never knew whilst I'm trying to heal knee pain. But to have to listen to the same point made quite literally 4 times in a row is painful! Maybe you can catch these repetitions in the editing stage if you don't want to change the way you talk to the camera.
That's me, imbalanced.thnx.
Great stuff,ill work on my imbalance, because I hurt like crazy on one side.
Good job. Though you were speaking a little fast; I understood you...Oh and...cute doggy~dog Young Pup :-)
I watch alot of the popular workout, injury help and prevention vids ...she is the first that gets right to the point and quickly and clearly explains...no buildup like athlnx 😁
Glad the video helps!
WOW!! I am grateful that I came across this video. I am currently studying at BU. Undergraduate Program to prepare for the NASM, Earn AS & BS in Exercise Science. It is so much fun because I am finally learning the science that supports proper physical fitness. Today I trained using my Gluteus Maximus and Hamstrings performing unilateral exercises. My right knee is injured, there fore I stay away from lunges but would like to perform them pain free one day. I am mindful when performing exercises and focus on the muscles that I need to activate. I have assessed that I have weak ligaments in my right knee, not sure if it was torn? Sometimes my Patella bone will slide down posteriorly and have it reset at my Chiro and perform Vibration exercises that help strengthen tendons. Do you think my TFL is tight due to Static Standing, taking stairs frequently and putting in several steps a day at work. Can at tight TFL aggravate a weak knee joint? I am a hostess at a fine dining restaurant. I am constantly moving. I am back to minimal weight training in hopes to strengthen and tone my hamstrings, quads and glutes! I love having muscles and need to step up my strength training. Thank you for your time ! Namaste
i've been having IT band issues for a while... i just "released" my TFL before doing some leg lifts that Athlean-X recommended and it was a totally different story.... like my brain could actually talk to my butt
Until you stabilize pronation at the subtalar joint you won't have complete success, typical PT approach... incomplete!
Great knowledge and communication. Thank you. My TFL started hurting about a month after starting runs. I've never had pain in that area before, but I've also never run 4 miles a day 5xs a week, so I thought it was normal soreness until I started limping. I'm going to swim and strengthen these areas with your suggestions until I get better. I do notice that on my off days, when I do lower body pilates, my hip feels much better the next day..until I run again.
Love all your videos. It would be really helpful if you slowed down your speech. As I'm trying to picture all the muscles in your message your explaining...it's hard to follow because you know your stuff well however I do not✌🏼😌
Thank you so much for this. Recently, I have been addressing a hip/ITB/Psoas/Piriformus/Sciatica/Et cetera situation. (I'm a writer, I sit most of the day, but the first two months of the year knocked me on my ass, so regular maintenance had been neglected.) This isn't the first time I've had to address issues in this area over the past 30 years. I've been putting together a regimen, a lot of which I've culled from Trevor Bachmeyer's SmashweRx channel, the rest from past experiences. (To complicate the issue, I've been wondering it this is an age-based hip-replacement type scenario; I'm now in my 60s.) But looking at TFL as a contributor never occurred to me. So again, I greatly appreciate this video. Wish me luck.
Glad the video helps. And often over time more things build up we have to "unravel." So even looking at both sides independently and having a simply squat assessment done could reveal some issues that are perpetuating the pain. And if you did have a hip replacement, that could have impacted your mind-body connection as it is a "trauma" to the body!
@@redefiningstrengthOC I should have been more clear; I haven't had a replacement, but given my fitness activities over the years, it wouldn't surprise me if I was told I needed to get one. Though I am in tremendous shape, I know that my hip (and thoracic, for that matter) mobility sucks; by one of my standard measurements, I've lost maybe 15º of range in my hips...specifically the one in question. What kind of professional do you recommend I seek out for a squat assessment?
I actually have atrophy on the TFL...then I would want to feel the front if my hips....right?
Thank you, I will work on my pancake butt!
I've done the banded external rotations to take the pain away from my TFL pain. It works but for some reason, my pain ends up coming back after like 20 mins. Should I incorporate alot more sets of these in between BB Squats, maybe?
How would one find a competent trainer that would understand what you just explained? I'm not body self aware enough to know if I am performing the exercises correctly. I don't have any pain. I just want to free up my hips and hams for golf. Thanks Love the videos.
Ugh wish I could find a trainer like you. So many I’ve worked with have little understanding of muscle compensations.
You know your $#!+. There is a lot of bad info around, but not here. This is good stuff with a great explanation of why. Outstanding observance. Thanks!!
Redefining strength...can you explain how to improve ankle dorsi flexion?
I'm so glad I found this. I can't wait to work these movements. Just what I've been looking for. Cheers!
So glad it helps!
I think you may have solved my hip flexor problem, will try and find a relevant video as suggested. Is your dog a malti-poo? My dog looks exactly like your dog!
I was playing soccer and kicked a ball really hard without stretching at was out for the rest of the game. It looks like I must’ve pulled my tfl. I am only 16 but should I do this to recover quickly from my injury?
Excellent information and presentation. Thanks!
Thanks!
Your posts are always professional quality, thank you so much!
So we don't need to stretch tfl ?? I have a right hip uncomfortable feeling .. I have been stretching hip flexor and I was doing some abs workout and I don't know which muscle got tight can u tell which muscles can get tight after doing leg raises . I was trying building abs then and now I have big belly been away from exercise from 6 month . Its not pain it's just some light uncomfortable feeling . I want to get back to normal can u please help 🙏🙏
Can you please slow down? You’re talking way too fast. Thanks.
You can adjust the speed in the settings all by yourself
Hi, this is great but a lot. Could you turn it into a guided workout/stretch addressing all these points. I fell overwhelmed and I can't do a bunch of things I normally do cause of the pain and I cant see a physio during lockdown.... so this would be awesome!
TFl also stabilizes the pelvis on the heads of the femurs. It works in conjunction with the glute medius.
It's all very detailed and explained well, but that's part of the problem with this video. Have a summary at the end of the video which allows people to focus on what they need to do as a refresher. Your videos have great depth, but it feels like you're going 100mph!
Thank you very much for this information. You are awesome! This video is very comprehensive and offers meaningful solutions.
There is some extremely useful you are providing but you need to slow down your speech and allow the listener to take onboard your instruction.
You can adjust the speed of the Video
Not only could you slow down the video, you can pause, rewind, rewatch and also increase your retention by reading and listening to audio books...how about that?
She probably pays Big $$$$ for producing these videos. Go the the upper right corner and "tap" the screen. You'll see a "Gear". Cleck on Speed and Slow it to Your desired speed 🙏☯️
Okay BOSS! I need THIS issue More than you Know after a "Failed" spinal Fusion. I despise it!
All these people who use their brains! Wjo would have thumk? 😳😱🤣🙏☯️
Hi, can you link me the TFL strengthening exercises for low back pain relief?
This is a game changer! GM is so tricky to consciously engage with (what I've just learned to be) my TFL so dominant - i couldn't work out where the limitation to my side kick was coming from but am now much better armed to start progressively solving the issue. Great content!
What if you have hip flexor pain but really limited outward hip mobility? How can you modify to help correct both issues. For example, the clam shell is almost impossible for me.
So... I love the suggestions for movements and all... But too many professional terms and acronyms. You gotta make it real for the other 90% of us.
Hello, can you make a video, that helps with inner thigh toning. I want a thigh gap and am considering cool sculpting but before I do If there is some way I can lose 1 inch from inner thigh. Thanks
I saw the notification for this vid just before I began my home workout. So I waited until I had the time to take in all the info. I have increased my workout from 15 to 40 mins., about what I do at the gym. I don’t have hip tightness, but I did injure my lower back awhile back. I find my exercise regimen helps me tremendously. Strengthening my muscles and maintaining a healthy weight are key to keeping my mind, body and spirit strong. I am now doing some of the stretches from the previous video. Great arms are my next goal‼️ Thanks Coach Corie😀
Keep up your hard work! That consistency will continue to pay off!
Wow great information I’m so glad I stumbled upon your video glute med weakness is my weakness!
Regardless what 99% of your videos are about; you somehow choose the most inviting tags for lewd comments.
Ahhh how do I test for TFL vs something else? I dont know if its this or an inch more to the rear of me (glute medius) or a tendon pain? I dont see a diagram or showing this in more detail. I have pain sleeping on my side. Could you please address.
I have been doing these exercises and to tell you the truth i don't know what muscle I'm feeling. I don't know what the muscle is supposd to feel like that I'm suppose to be engaging. It always feels as thoughi t's the piriformis muscle and after the exercise it won't stop aching all day snd night. I can't sleep at night now. I stretch and use a ball or a foam roller and I'm still aching. It's needling pain.
okay so question: I have numbness just above the knee it is worse when i stand still for periods of time. What exercise or stretch would be good for that?
3:09 treat the tfl as if it's a toddler , you need to keep it distracted.
Suddenly I realize that the videos of this kind are communications between insiders.
Pulled the tfl during Deficit deads. Which stretches /exercises do u recommend for rehab?
When you mention that if you have an imbalance you need to do imbalance rehab with unilateral training. But you mentioned needing to be assessed. Who does this? I have been to PT but the doctor refers me for low back pain/hip pain and then they tell me to do the same things on each side when it is only on my right side. How can I get a proper plan?
Excellent advice. Thank you.
Great video. Currently I am in PT for TFL pain on one side. Hopefully I feel better sooner
Ok so I’m sure you can help with this. How can you tell if your hip pain is the psoas the tfl or the quads... all seems to be implicated ?
Ty
Could a herniated disc be causing constant TFL pain due to its dermatome pattern? What if it’s not the exercises?
I got trochantric bursitis from hip abduction exercise 😭 i put the weight on my hip Bone