Exercise for Tensor Fascia Lata (TFL Pain won't stop!)
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- Опубликовано: 25 авг 2024
- This exercise for tensor fascia lata will strengthen and relieve pain in the TFL. Stretches for the TFL as well as massage often don't fully resolve pain in a tight TFL. Using simple strength exercises for the TFL, you can restore normal sensation and normal hip mobility which will improve your internal rotation and overall hip function.
HELPFUL LINKS
How to Fix Pain in the Tensor Fasciae Latae (TFL muscle): www.uprighthea...
Hip External Rotation Stretch: • How to improve hip ext...
Hip External Rotation Strength: • Improve Hip External R...
Standing Hip Stretches: • Say Goodbye to Tight H...
Hip Strengthening Workout: • Hip Arthritis? Try The...
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How did this TFL exercise feel for you? Drop me a comment!
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What is the box called and where do I buy different sizes for stretching and exercising, can I go to a store to get them ??
Thankyou for input
Is this muscle used in the hip adduction/abduction machine?
OMG!!! I did these exercises the past two days and i feel like a new man walking. I can walk again with my legs being closer together and not far apart from each other, plus my knees are feeling much better after doing these couple of exercises in this video. I'm adding these exercises to my leg days at the gym. lol
I have enjoyed all your videos that i have watched. Thank you, I appreciate you 🙏
It's a plyo box. You don't NEED one. Your couch or an ottoman can work just fine. @@harvdog5669
It gets used a little bit in abduction in the abduction machine. @@LucidityRemains
I'm so happy I found you! I used to be very active but at 77 things have slowed down and I've been more sedentary. I have major hip issues and diagnosed with arthritis of the hip. I need to fix myself and your videos are fabulous! They just popped up on my feed. Best thing YT has done for me!
Welcome to the club my friend! I’m 60, was always super active as a surfer and bicycle nut. Just last year, after no injury to my hips but a more sedentary lifestyle, I was diagnosed with osteoarthritis of the hips. The pain is excruciating and constant. Two different doctors immediately recommended a double hip replacement. The cartilage in my hips is worn and gone.
I’ve been watching and doing the Upright Health exercises for months and it hurts like hell in the beginning. Getting my range of motion back to not nearly acceptable levels, takes time. Today, I walked without a limp and without much pain. I know that is because I’ve been suffering through these exercises. It hurts a lot at first and weeks go by without any progress, but your body is secretly progressing. I’m excited! I might be on track to getting back to hiking and walking stairs! A few months ago, that goal seemed impossible. It’s baby steps. And consistency.
The second Orthopedic surgeon I went to said a double hip replacement was the only way. He scoffed at my idea of healing myself, because of course he can’t make money on that, and I watched his hip replacement patients struggle out with canes and walkers out of that doctor’s office. Doesn’t look like the surgery worked, huh?
So, I can’t wait to schedule another appointment in a few months and walk in there again. I’m already getting better but I’m going to wait until I’m back to normal. (Or close) It’s happening. “Remember when you said that I needed a double hip replacement and that physical therapy wouldn’t work? Well, I’m fine now.”
I can’t wait to tell this cocky surgeon that!
Keep going my friend. It’s hurts for months but keep going. I finally had a day without pain and a limp. It can only get better from here. Prove the doctors wrong. “Always think muscles”. That’s where it’s at.
Good luck, and stay on it! Happy holidays to you and yours.
@@Woodstock271 yes! I have a similar story and my goal is to let the surgeon see healing is possible without surgery! Thanks for your share, best to you and yours this holiday season!
@seancallahan9026 Thank you for your story! I have a similar one and have had trouble motivating myself to be diligent. I'm tired one day or there's something more important than exercising.
I'm about two weeks in doing Upright Health work outs. I feel better in some ways but have a lot of work left. It's nice knowing someone else is a little bit further with proof of concept.
Keep going!
@@EvilMonkey8366 , Well thank you back! I’m nowhere near my goal of being 20 years old again, and can hardly believe how much work this is taking, and the pain involved but I’m stubborn. Because I was walking miles without any pain just a year ago, it seemed impossible I’d be completely crippled now. That made me angry. I’m still angry. And that’s my motivation. I refuse to believe cutting off my ball and socket joints and replacing them with titanium and Teflon will help. My pain isn’t exactly in those joints, it’s in those muscles controlling those joints.
What motivated my even further was, I chose two different doctors from different hospitals, hoping for a different opinion. My mistake was, I’m in the system already. The doctors talked to each other. “Yeah, Sean doesn’t want a hip replacement, convince him that’s the only way.”
I knew this communication was going on since the new Surgeon asked if I’d had an X-ray in the last couple weeks? Busted. As if he’s concerned about radiation. Nope, the surgeons are sticking to the same thing. Surgery. Money maker. Screw the patient. Get him a wheelchair afterwards as a Christmas present.
When I explained to the second orthopedic surgeon that I wanted to just do physical therapy since major surgery is NEVER the first option, he just scoffed, “prescribed” physical therapy in an office I can’t walk to. Way up the hill. Here’s the kicker and how I busted this fraud.
“Look Doc, I work all day every day on the docks. Tugboats and barges. Done this for years. Yeah, the X-rays show my hip cartilage is gone but that didn’t happen overnight. Why all of a sudden is this painful?” And he didn’t answer the question.
“Well, you could have this condition for decades and then it turns into an emergency.” Wrong answer.
This should be surprising, not typical. Just last year I was walking and riding my bike for miles. My ex-rays would show up the same, yet no pain or symptoms. Surgery is their first impulse. No wondering, no mystery behind such an odd turn of events, just cut the bones off, you’ll be fine like the others who never walked again. You think I was mad before, think again.
Right now, with what I’ve been doing, ignoring everything both doctors recommended, I’m getting back man. It took months of stretching and muscle building in the areas most neglected as you get older. Like, when was the last time you actually jumped across a creek? I’d have to think back years. Those are the muscles that have gone lazy while you weren’t paying attention. The bones haven’t changed, the muscles and tendons have. Notice how you won’t chance a jump you did without thought before?
Well, recently and with months and months of painful physical therapy at home after work, I’m taking those jumps again. Simple ones. It’s raining, I’m jumping this puddle. It still hurts but I jumped that damn puddle and now I’m looking to jump a bigger one.
What I’ve found is that the next day after doing a bunch of stretching and strength exercises is that I’m ruined for a couple days.
But day-3, I’m better than I was. I plan it this way since I work all week. On Friday after work, I’m going to go strong on my physical therapy.
I’ll, be crippled Saturday and Sunday with pain but that doesn’t matter. I’m not going anywhere. Monday morning, Im better than I was the week before and it just keeps up like that. Two days a week of exercise is all I can handle, and the rest of the week is recovery time.
This is the magic time. My muscles remember what to do. My range of motion is getting way better. My pain is tolerable.
It’s working.
I can’t wait to go back into that doctor’s office and show him I don’t need an X-ray to tell me how I’m feeling, and dare that old surgeon to a jumping contest.
Keep at it my friend. I’m here to tell you I’ve been following this protocol and it’s working. Surgery isn’t even a thought.
Edit: Here’s something I found through extensive research on my particular problem.
I wound up in the hospital with Covid-19 after just falling out and passing out in my apartment building. This was before Covid was known about, back in October of 2018. In the emergency room, the tests revealed a virus related to pneumonia. Okay, I have pneumonia. But a strain they hadn’t seen before. They were scared, I wasn’t. It was obviously Covid and antibiotics cleared it up but I was in the hospital for a week. (Nothing about my hips hurt at all) And after many tests, I was diagnosed with “Graves Disease”. Not something I felt, but I asked the doctor how long I had? “Oh it’s a hyperactive thyroid and we have this medication we’re going to prescribe. Nothing to worry about.
Watch out bro. I’d been on Methimazole for a couple years for a “thyroid problem” I didn’t feel. And I’ve never been subscribed to any medication before but because it was called “Graves Disease”, I took it like an idiot. (The plot thickens).
My hips are screwed. The doctors say I need a double hip replacement. Hmmm. When did this become an issue?
I started thinking hard man. My diet hasn’t changed. I don’t do drugs. My job and work hasn’t changed. My drinking beer and smoking cigarettes hasn’t changed. What have I done different these last few years? Oh, that’s right. I’ve been taking this methimazole crap.
I blamed that change and man I was shocked about what I read. Side effects to Methimazole include: Severe joint pain. Among many others, but I focused on joint pain and went further in my research. Turns out, in some cases, severe osteoarthritis is a side effect of taking this medication for a “disease” that has no symptoms. That’s great, glad I still am unaffected by “Graves Disease” , bummer is I can’t walk now.
Told my doctor. She’s worried about a malpractice suit. I eased her worry. “You don’t know shit, you’re just a college girl intern. I’m not suing you, you should sue your inept college. I got this figured out, thanks for trying. Just quit prescribing that crap, I’m not taking it. That’s over. I’m doing good now.”
So, in my case I can directly connect a medication side effect. In other cases it’s just really a lack of using those muscles you did so daily as a kid. Yeah, it’s called “aging”, and who the hell of an elder age wants to go through the crap being young again entails?
Not many of us. But, when a wheelchair for no reason becomes an option, that scared the hell out of me and I’m doing whatever it takes to avoid that. Lots of work. Lots of pain. Rewards come barely weekly if at all.
I’ve been doing this for a year, and finally every single exercise is easy and I’m adding weights.
My plan is still active. Go in and challenge the orthopedic surgeon to a wrestling match.
@@EvilMonkey8366 , Yeah man, I know the feeling. I can’t keep to a “workout schedule” at all. So I do it randomly every day instead. There are times every single day while at work, at home, or in between or during mundane chores, to just do the basics. Lift your legs, try a squat. Try a couple. Don’t overdo it, just keep finding little spaces in time where you can. This helps the feeling that you’re not on a program. The feeling that you’re not doing it right. Every movement at any time is a good movement. Push the boundaries every time you can and I’ve found this works. I hurt later when I push it too much but two days later that same push doesn’t hurt at all. I have to really think back sometimes, “Wait, I couldn’t do this last week. Now I can.” Next week, you can do something else you couldn’t do before. It helps to record your progress in your brain, not on paper. Make it almost subliminal. Try to ignore your progress while still seeing it. I act like I’m just doing things I need to do and of course I’m getting better at them. No reason I shouldn’t be. It helps to not be surprised by progress but take that as a given result of you actions however minimal. It’s funny, my buddies at work notice that my limp is gone,and of course I noticed that too, but in my mind I’m nowhere near my goal. (Which is to be 25 years old again) So, not limping doesn’t mean I’m pain-free, it just means nobody sees it anymore. Next is not limping and without any pain. When that happens I’ll be celebrating inside, but nobody will know except me. And since I’m going on 61 now, I’ll keep on this way.
Some days are really hard. My job on tugboats and barges is really physically exhausting but I used to do this with no thought at all.
I pretend I still can and make my body do things it doesn’t want to, and man, I’m hurting the next day. But, I do it again. And again. Every day gets easier. Your body does get stronger when you push it. No matter how old you are. It hurts more now but it’ll hurt less as you go.
Just like when you were young and did this crazy stuff every day.
Keep moving my friend. That’s key. 🤙🏼
I have had significant TFL pain (constant when standing or walking) for 5 years now, been to several doctors and two physical therapists, and no one could tell me what it was that was hurting. As soon as I tried this exercise, I said, "That's it!!" I'm thrilled. I hope strengthening this muscle (along with others) will relieve some pain.
I was diagnosed with Osteoarthritis yesterday and this popped up in my feed today. I’m at work but I tried it as much as I could in my office chair and my hip feels better already. Thank you! 🙏🏾🙏🏾
Ttyttttttyttttuutuuuuuu&tyyttyyttttttyttttttytttuuuuuu
one side of my hip is a mess! I am always literally punching this area, not knowing why it feels good. You schooled me today, it is the #TFL. TY will def be doing this. I sit too much.
YES!!!! I do the same thing to my left hip while I'm driving because it bothers me so much to sit!
THANK YOU! I have had left hip pain for months and months and I’ve tried everything, watched multiple videos and nothing has pin pointed the pain in that muscle. Your exercises pinpointed where my pain is coming from and felt good after I did them.
I’m overweight. I’ve been trying/working at Keto but I’ve fallen off that wagon too. Earlier this year I started exercising while laying on my (firm) bed. I had my arms over my head and brought them up to meet my rising knees and felt a pain in my right lower area. Pretty much right where you’re showing the TFL to be(!). I’ve been worrying all along I may have caused a small hernia or muscle tear in that area. I’ve also Googled what a burst appendix would feel like and realized I’d definitely know if that was it from other type of pain. All that to say if I hold/press on the few inches [role] of fat on that side and push it in while I’m walking, it doesn’t hurt. …With simple exercises I found from you and a couple others I completely fixed a pain in my Left knee but almost immediately after that pain was gone I got a pain in my upper Right hip where sciatic nerve is generally located and I wondered if it was that…but the pain does not radiate down the leg. I can barely get out of bed without a cane the pain is so intense in the morning. As the morning/day goes on and I move around more and more the pain reduces and pretty much goes away for the rest of the day. If I hold/press the front area where now I suppose is the TFL, it helps reduce the pain in my rear. From what you’ve shown here I can see they are definitely connected. I’m 69, retired and spent my entire working life at a desk. I was physical for extended periods but then would give up because of other things going on in life (and now widowed for a year-and haven’t been exercising at all).
I’ve been researching hernia belts to see if that could bring some continuous relief. I think this is the closest I’ve come to finding the possible issue that may be able to be corrected and bring me relief from the excruciating pain in the back hip/“sciatic” pain. I will certainly try this exercise. I used to have similar issues when getting out of my sedan-style car. I would get out and hold onto the door and exercise the hip flexors. Ahhhh. It went away once I got into an SUV. Wow, what a difference. I’m not as active as I should be. This may be my wake-up call.
I fought getting involved on the internet in my personal life, didn’t want to be so connected but through people like you I’m sorry I wasn’t making use of its benefits sooner. I have shared a few of your videos with younger family members who have been helped by you as well. Your style, calming voice and the fact that you enjoy what you do which comes through very clearly in the videos is deserving of thanks. Just another thing to give thanks for this Thanksgiving! Thanks for the information. Happy Thanksgiving! 🍁
Sorry to go on. -Kate
I’m 75 and just “got old” last winter. His exercises are great and I am moving much better now.
THEN, I discovered boogie-woogie piano channels, and I sure am enjoying moving to the music (I’m sure a dancer would laugh hysterically, but no one else is around). It’s great to enjoy moving!
Also my doctor recommended I switch to Turmeric and throw out the ibuprofen and acetaminophen, for anti inflammatory properties, and, amazingly this helps make exercising more comfortable!
Take care and keep on keeping on!
Holly
Hands down the best channel that actually addresses lengthening and strengthening the TFLs extensively.
Nothing resonates with me until you say “kneecap pointing outwards” and I’ve always wondered why my Bulgarian split squat is sideways when viewing from the front, and yes, I have a duck walk!
Thanks a bunch. I love the continuous postings on the topic as well❤
I like this guy. He’s chill but super knowledgeable. Thanks a lot!
I'm here because my right hip has this one pain spot that's been around for years. The soap maybe, but I'm not sure. After watching your videos for a few months it's clear that I've got to strengthen all the muscles surrounding my hips/midbody. I want to continue to enjoy the great outdoors and these videos give me a way to do that. With great results already.
The psoas? I wonder if Autocorrect got you.
Hi Matt- I have severe knee valgus in the left leg only. Had my right hip replaced 4 years ago. The knee valgus has been an issue for over 10 years. I also have pins in the left hip that have been there for over 50 years. It has been a struggle the last 2 years trying to even walk without stiffness. I feel as if I am walking like the Tin Man. Been to PT this year-but doing the same old stick figure people exercise that just seem to miss this TFL muscle. I am going to give this a try along with the Healthy Hips that I bought from you 4 years ago. Thank you so much for your videos I am just about 64 years old and you have a great understanding that when you get to this age you are not a gumby!!
So glad you posted this! I have struggled with cramping in what I now know is called my TFL for years 😂 I have been doing yoga positions focusing on my hips with minimal relief. Crazy how hard it is for me to do this without weights. Thanks!
I've been rehabbing my left hip, IT band & SI joint for several months (combo of PT sessions & lots of at home exs) and I am feeling about 80% of baseline except both TFLs are very sore (L>R) all the time. I do sit all day, just like you described. I will be adding these exs to my routine. Thank you!
Do you have any way to share what you are doing? I have si joint dysfunction on the right. Ligamentopathy. And tendinopathy in my groin, hip flexors, glutes, thigh, hamstring. Right side. FAI in the right hip.
I feel that the big issue is this TFL. It's not super tight but painfully tight. There is adhesion there and it presses on a nerve that is causing sciatica. If I can just get my TFL on my right side to be strong, I think everything else will fall into place. But it's so difficult to know if you're doing more good than harm. I was told dont do anything unilaterally. not good for the si joint dysfunction. so these lunges and other stuff that isolates the TFL I can do.
I hope you can share your story and what is working for you and what isnt. Thanks.
Had tfl issues in the right hip. What really resolved it was when my Rolfer gently massaged the right side of my abdomen above the the hip which was super tight. SometimesI believe that it may be a fascia issue. In my case it was. Thank you for your work, I have truly benefited from your knowledge.
Sounds like the psoas. Mine get tight too.
After amazing results in yoga class with a tight griselus(sp?), now I feel the need to stretch & strengthen my TFL & gluteus group. I love your way of showing this! Really supports what my 83 year old yoga teacher offers from ancient wisdom.
Many thanks, much appreciation and congratulations, to you, wise, compassionate young man!
I am here because after six months of being depressed and in bed constantly I recently started work again and I know my range of motion has gone down tremendously so I looked up the muscles in your thighs to narrow down my search and your video popped up it’s been very helpful and I feel hopeful that I can move again lol
Hip surgery incision lateral and posterior to hip joint cuts through the tfl. It's been three years and still cramping and weak
Your exercises are so awesome! Gets right in there
I think this is what I've been needing! My left leg/ knee trends out, I've been wondering why. I also fell on side a couple of years ago and now I'm wondering if that was the beginning of left leg/hip issues. Excited to add these moves to my routine! 👍🌟💕
Thank you for this. I’ve been experiencing knee pain from constant TFL issues last month. Most videos I’ve seen are to just foam roll it out which only seemed like a temporary solution but nothing long term. Subscribing immediately!
I have had like Max pain in my back, my hips and actually all over the body. I can feel your training helps. Sometimes it feels hard and i quit trying because i dont see quick fix, but i know that this not just fix over the day. You have to contiune doing the exercises. Like your Channel 💪🏽😊
Thank you Matt for distinguishing stretching vs strengthening! I totally get it. Now I have to get to it!! 🤓
Thank you so much! My knees turn in, pronate, flat footed and sit with legs splayed. You hit every cause!
I have a degenerative disc in my lower spine. I've been seeing a chiropractor and doing exercises to help correct the imbalances caused by the disc. This seems to be one of them. Thank you for your content. It has been very helpful!
Youv reached sri lanka.your tips are really helpful.thnx mate
Just tried it, it’s really crampy & difficult, but felt some relief. I’ll keep going. thank you!
cheers. super helpful. 53yo and was going hard trying to floss dance in the kitchen, pulled something in the TFL area. probably too much desk time had shortened it up
This work out your showing is also good for lymphatic drainage
Going to try this. Seems great and can def feel it. Either I got a tight TFL and now snapping hip from too much spin bike lol and also since I had kids.. thank you!
I got my tfl pain because i overstretched my tfl during my cooling down after running. The next day after i woke up, i can’t get up from my bed because my tfl and my hip felt very tight. Gonna try this exercise soon to help relieve the pain🥹
I happened to be laying on the bed using a massager on the exact spot you are talking about. Thanks so much for the advice
This makes the most sense for what’s happening to me. My doctor just the TFL and it can be limiting to your walking. I had been trying to figure it out for years why I have this chronic pain. A lot of my muscles are a mess and they sometimes get angry or lock up on me. I’ve got to find away to wake up these muscles. They’ve been asleep.
Pain brought me to you...and RUclips I guess. I am scheduled to have my left hip replaced on Jan 3. The muscles feel like they are just failing or disappearing altogether. But an added issue I'm dealing with is an arthritic and needing to be fixed knee on the same leg. This double trouble makes it extremely hard to do many exercises and stretches. It really does feel as though it's getting worse day by day.
But I am thankful that I did happen upon you sharing your knowledge to the world through your channel. 👏 ❤
Learning about streching tfl to help with knee pain itl
Thank you for these. I have no pain but realizing the tfl is weak.
The metal work put into in my leg (femoral neck) that sticks into the TFL brought me here. Causing a fair bit of pain atm 👌
I’m watching this because my right TFL is much larger than my left. It is always aching. I believe my right TFL is compensating for injured or weak right hip muscles like all three of my glutes. Besides my right TFL often my right quad is tight & aches especially in its body & upper attachment
Me too.
I saw the muscle really showing in the mirror, enjoyed the aesthetic of it and researched it a bit to understand its physiological function, found the name of it, looked up some strength/hypertrophy videos and yours was the top.
It’s odd how minimally this muscle is discussed, given how nice it looks, especially when at low BF.
Thank you 🙏
Best video I've found.
Since last Saturday I am preparing the body to introduce the 'Zercher squat' as an additon for my leg day (bodybuilding) and even though I thought I had good mobility, apparently I did not.
Since then, every training day I try to relax in the deepest squat position while manipulating my torso and ankle angle and the width of my stance in between sets in order to be consciously aware of what is going on and to be able to consciously let go of any tension. The fatigue of the v. lateralis, intermedius and rectus femoris is so great I can't even cycle at my normal recreational speed.
Thanks very much for the suggestions!
I just started running again after running a marathon it has been around 5 months. Now I have front of hip pain where I did have back of hip pain and IT band. This video will help me.
Golf swing early extension brought me here, haven't seen much info on the relationship between them but it seems to me that I need to feel my right ftl muscle contracting more in transition movements. seems like it will also help get the left hip up as well
You provide good information. How I wish I could send your videos to some people I know and they would really listen and apply your knowledge. Someday . perhaps
Thank you, so much!
that's interesting, going to try it. I have mild CP that affects my right side. My right femur/hip side, that part of the bone where the ball is, that's at a much higher angle than usual/normal. That seems to cause some pain at times. I have beem walking on my treadmill, about 5 miles 3-4 times a week and that usually doesn't hurt it too much...
When I lift my left leg for an extended period of time I notice I get a serious cramping in hip...is that TVL? No pain but when I tried your excerise stretch I feel discomfort/cramping just on left side. Thanks so much for all your wonderful video's.
It sarted while I was running upstairs, and since then I can't walk, returned to the hip-thigh anatomy in order to spot the problem, I searched the physiotherapy of muscle I feel.
And I am here Alhamdulillah.
FANTASTIC!
Pain, I have pain in that area but have thinking I have a hip flexor issue. Will try this
Great video! I'm 68 and have a left hip problem. It could to TFL or sciatica or psoas. I take yoga classes 3x a week and I'm still in pain. I feel fine when I walk (6-10 miles per day). I'll try a few of these exercises to see if I get any relief.
John, you will feel a change! We won’t be 20 years old ever again (sigh), but these exercises sure helped me survive this year!
I tried to do a kickboxing class at my gym a few months ago and my hips felt terrible afterwards. I did taekwondo and karate when I was younger but have been mostly sitting at desk after graduating from college. I've seen a Physical Therapist and chiropractor who said my issues were with my hip joint and my SI joint - but it seems far more like my TFL. Pretty much I was trying to do something like at 12:32 and while I can do a roundhouse kick, it really hurts in that TFL region. Hopefully these exercise can help but just trying them has my hip area really hurting.
Hi. I've had low back pain for years from a car accident 10 years ago. I started experiencing tingling/pain/numbness and mixed up hot/cold feelings on my right outer thigh about 3 years ago. I had finally gotten off my pain meds and was doing great in PT and getting stronger. In fact, I had learned that my glutes had never fired before, and now they were, and I was getting stronger with squats. But when I asked my doctors about the non-stop numbness/tingling/pain, etc, in the right thigh, my primary doctor sent me to a surgeon said the nerve in my lower spine was compressed by a bulging disk and I needed a discectomy. I reluctantly did the surgery. It's now more than a year later, and all the symptoms are worse, and now, all of a sudden, I cannot lift my right leg at all when I'm seated. It feels like my brain is sending the signal, but my leg doesn't move. I can lift the leg with my hands. I also cannot lift my leg if I bend over when standing. The leg will just not lift up at all. It does nothing. I've been to so many doctors, and no one can tell me why this is happening and/or what I can do to fix it. Before the surgery, I was working on my lower back pain from standing/sitting, working on anterior pelvic tilt, and making great progress. I had gotten off morphine pain meds that I had been on for 3 years. But ever since that tingling, etc started and I did the surgery, everything has been worse. I got a second option from another surgeon, and they said that the first surgeon might have made the situation worse. I've had MRIs and X-rays, and every doctor said there is nothing wrong that they can see. I have an appt with a Neurologist, but there is a 6 month wait in my area, so I'm just doing what I can while I wait. Right now, I'm trying to work out in a pool since I'm overweight and know I'm putting extra stress on my body. I'm trying to lose weight. I also love to run, and my long-term goal is to get back to that. What are your thoughts?
There appears to be so much advice for stretching and releasing the evil TFL but information on how to strengthen it is scarce. I have had issues with my left hip (my weaker side) and have been yo-yoing strengthen the glute med and excluding the TFL and stretching the hip flexors. When all along I needed to strengthen the entire hip in all planes of movement. I squat a lot and this caused pain on the left side due to weakness in internal rotation. So thanks for this focus on strengthening the TFL it is an important muscle.
I’m here just because I love your content
I'm so happy l found your videos.
Iv recently taken up more vigorous exercise. Jogging cycling etc and iv noticed my right hip starting to annoy me with a dull pain right wherr the tfl seems to be!
Must start to practise these moments and hopefully strengthen my tfl along with surrounding muscles.
Thanks!
No problem!
Thank you for this awesome TFL ex.
I find you when I was googling stuff to understand where my '' hip pain '' come from. I though the TFL was making sense. Everything was confirm with you video when you were walking like a cowboy !😅
I got hip impingement (FAI) and a bit of a pelvic tilt so im just looking for different area's that might be contributing to the problem, i recently found out that stretching the groin can reduce a lot of the thigh stiffness
Good stuff 😊 thanks
Here because I love soccer and basketball. I have left hamstring and left glute soreness and tightness as well as pain that seems to be coming from the outside of my hip. The cover picture before the video plays looks like the area where my pain is coming from. :)
And my pain keeps me from playing pain free. It keeps me from really having joy when I play and run.
I am very happy l found u.
U r d best.
Started a workout walking backwards and felt my right hip fatigued while left side was fine. I noticed I do stand with my right leg and foot facing outward as you mentioned. So here we are…
This is super detailed but yet, simple for a practical application. Really appreciate the explanation!
Well, seems this is not an issue for me but I am glad to watch and try these exercises anyway.
I have extremely limited internal hip rotation in my left hip. The notitice for this hip popped up.
Thanks for sharing
Outer knee pain while running made me thought about the TFL lengthening/strengthening
Well, thanks for asking. I think I have weak TFL because I have hip impingement when I stand and try to internally rotate my leg as you showed in the beginning of the video. I'm not sure that impingement is because of my weak TFL but most likely. As I'm training it, the impingement seems to subside a bit.
Got knee pain and inflamation. My physio recomended to look for TFL exercises
I was hit by a slow moving vehicle on a crosswalk about 3 weeks ago and fell hard on my right side. I had x-rays done of my right hip and knee and there were no breaks. I thought perhaps that I was bruised and that it should go away after about 10 days, but I am finding it difficult to walk more than about 1/4 miles or worse, step to the side if I need to get out of the way of someone approaching me. I have been doing some of these exercises lying in bed or whilst in the bath just to try and improve my range of motion. But I think I need to strengthen this part of my leg for stability.
I found this after noticing discomfort outside of my quads. A chart suggested it might be the TFL. I do dragon boat racing which heavily relies on hip rotation so maybe ive been experiencing some discomfort because of that.
Golf got my TFL hurting. Right side, as I swing right handed.
Thank you so much for this one! I have trouble getting in the asain squat because of my lack of control with the TFL. I didn't know what it was until you explained it. I definitely have benefited from doing your other exercises and can feel the burn from this one already!
I came here because something (the TFL? - on my right side only) hurts when I sit on my motorcycle. When I sit on it (Yamaha VMAX) my legs are bent at 45 degree angles and my feet are about even with my hips. I looked at a picture of the body's muscles and thought it must be the TFL or the Sartorius. But I think the TFL is the one. Looking forward to doing what you're suggesting. TY!
Pain during running... Getting older and decided to push my 10km time down... Puched to hard it seems and after 6 months I had to stop running. I now have rested 3 months and it came back first run...
What brought me here is that I have a side knee pain and hip pain / soreness that is probably IT Band related.
Bah very frustrating. Used to walk and exercise a lot. For a year I've been very restricted...
Tried a lot of hip stretching, glute strengthening but didn't help. In the end only TFL strengthening seems to have an effect on this issue of mine.
Thank you for this video! How can I tell if my TFL pain is from it being over-worked vs it being atrophied and weak like you mention in this video?
I broadsided a telephone pole (driver's side) many years ago and fractured my pelvis in multiple places, fractured my sacrum (L) and separated my SI joint (L). I've tried to stay active over the years, and the pain has historically stayed in the periphery. After a particularly strenuous hiking/rappelling trip two years ago, the L hip just didn't bounce back. I recently had a lavage/barbotage/tenotomy on the L glute med tendon due to calcific tendonitis that wouldn't resolve even after 18 months. I had many iterations of PT before the procedure and recently started post-procedure PT, but I still have so much pain. Hard to tell if it's the tendon or the TFL...but desperately want to return to hiking/rapelling, kickboxing, etc.
What brought me here - change from an Upright Position Motorbike to a Super Sport motorcycle - my TFL or in that area just cramps really bad and have to stand or get off the bike
I try to stretch or use a massage gun, but the pain feels like it's under a bone and can't massage the EXACT spot
hi,
I believe I overstretched my TFL because I am constantly sitting in the” crisscross applesauce” position and squatting for long periods of time to try to relieve pain in my pelvis, which has put extra strain on the TFL. Now I cannot get it to stop hurting, and I get a sharp pain when I sit in the crisscross applesauce position, squat, like the yoga squat, or any other squat and anything that involves externally rotating my leg in these positions.
I am going to try these exercises.
I hope I have not done any serious damage. It kind of came on overtime and I ignored it till it hurt too much.
Tend to be hyper mobile this doesn’t help.
I definitely welcome advice! This is very painful
Hello and thank you for the detailed descriptions and alternate ways of performing the exercises.
My main question is ... Can it be a TFL issue even if I don't present the typical alignment problems with the knees and feet?
I've been struggling to isolate if it's IT band syndrome, TFL pain or both. I've been cycling through IT band syndrome stretching and gluteal strengthening exercises becaus the sudden pain upon standing returns. Oh! Everything is made worse by walks even on soft earth. Side sleeping or moving at ALL in bed after a long walk it's painful with sudden jolts.
My x-rays don't show hip arthritis and have tried physical therapy before for IT band syndrome but when it bothered my knee. Now my knee is fine after a long walk but not the hip.
I'm thinking it could also be bursitis of the hip and want to address the gluteal exercises for that.
Thank you for any thoughts you might have.
Ive been squatting 3 days a week for 5 months and last week i felt a sharp pain in my tfl.
Hi, just thought I'd reach out as your symptoms are very similar to mine - usually people talk about dull pain or cramps but I also had a stabbing pain while I was doing squat. I took it easy for a while and then had it again. I'm wondering if it's a tear and hope I'm not tearing it more (taking it easy now). Could you possibly let me know how things worked out for you? Thanks!
@@annawilkin9067 hey! My pain is 100% gone. I just was squatting way too much. I went from 3x per week down to 2x. Haven’t felt pain since.
My issue has been going on for a while. I noticed mainly when I’m putting jeans on and I have somewhat lean over and lift one leg up. I also notice it if I’m washing my feet in the shower. You bring your knee up and hunch over somewhat to get the bottom of your feet and whenever I do that the outside of my legs cramp up bad. I’m 21 and in decent shape. Started running 2-5 miles every other day and I’ve noticed it somewhat sore but barely sore from running so that’s not really solving the issue. I’ll try some strengthening exercises like this and see how it goes. I mainly feel it when I lift my leg with my knees facing inward which probably explains the side effect of me walking with my feet pointed out somewhat. If I full on pigeon toe and twist my torso I can feel the strain.
My right foot points 30⁰ out. Left foot points straight. When I stretch my right hamstring, I get a cramp in the front of my leg in the crease near the pocket.
i have cramps in the tendon of the TFL on both sides, but from the knee up to the middle of sidepart of my upper leg. I walk with my knee caps and feet straight forward. Internal and external rotation in my hip have a very wide range due to Qigong and belly dancing. So I guess the cause of my problem is not the hip muscle? I take a lot of minerals, vitamin d, b-complex. l-carnitin and do stretching and massages. But i also habe to do a lot of PC-Work while sitting and develop really quickly much tension in all muscles - perhaps i habe to shift to a high desk to do my PC work while standing and walking
I found the TFL on a muscle chart trying to identify the pain location. Hurts to bend forward, hurts to sit, just one side.
HELP!! I was told by my pain management doctor that the reason I hurt so bad in my lower back and left hip was due to having TFL. I don't know what the hip specialist said after the 3rd spine surgery because it was a 2 hour trip. Also I was trying to help tend to my mom who had dementia and was really sick. She passed in December. I started hurting worse and worse so the doc told me to look up the exercises for it. I've been doing them but not overdoing them I woke up this morning and when I started walking it was more painful that it has ever been in the past. I didn't do them today as I only stretched for a few minutes. It hurts way past the knee and I've had no relief at all today. What could I do now?
I am currently dealing with a fracture in my tibial plateau and my other leg is pretty unhappy about compensating. So I’m looking at exercises that I can do without stressing my knee.
My pain is in the front around the groin muscles
I sprained my left ankle twice in a bad way. which I think created a sort of angle issue in my stance. So while walking or running on my left side the region where TSL lies hurts for me and I havent really found a fix by being proprioceptively conscious about it. Idk hope it helps since the effect of the ankle sprain must be permanent.
I have a lot of pain in that area
My TFL cramps painfully when I have to raise the right leg, at times. I am looking for relief
I am thinking about the TFL possibly being my source of hip pain because after I have been sitting and I stand up to walk, my left hip is extremely sore when I step down on my left foot and after a few steps the pain generally goes away. Sometimes walking quickly will bring on tightness in that same area. Xrays showed only minor wear in the hip joint (I'm 61).
I love how this muscle sounds like a tasty coffee-based beverage. 😄 Mine is weaker on the right side. Thanks for this helpful video, Matt. ❤🩹
I've recently been experiencing pain on the outside of my right hip and a couple of times when walking, the pain radiated down to my knee. I'll be in Disney World in a couple of weeks and am really concerned about all the walking. I talked with a relative who is a physical therapist and they thought from my description of the pain that it could possibly be my IT Band. I've done some IT Band exercises but haven't noticed a marked improvement. This was in my Inbox today so thought I would check it out and maybe add the exercises to see if they make a difference. I hope so, or Disney is going to be a bust! 😟
Hi there, I had an Avulsion fracture of the TFL a year ago...even after rehabilitation I ended up with another tear 4 months ago. I can just about run 3 x 10 mins but only on flat surfaces. Driving me mad as I've always been a runner😢
im here because i saw somwhere that it leads to knee pain, is that correct?
I get random painful cramping in that area