Pain in the TFL? Exercises for the TFL when stretches don't seem to work
HTML-код
- Опубликовано: 25 авг 2024
- Vincent and Matt discuss a situation where an unusual exercise had to be brought in to fix a common issue with the TFL.
If you find your TFL does not respond to stretches, taking a different approach may be useful. Sometimes stretches for the TFL just don't work. In that case, constantly stretching the muscle the same way is just wasting your time!
How to Fix Pain in the Tensor Fasciae Latae (TFL muscle): www.uprighthea...
Subscribe to the channel: bit.ly/uhytsub
Want better posture? Get the free Posture Primer ebook: bit.ly/uhposture
Facebook: / uprighthealth
At-home Programs: uprighthealth.c...
Movement Improvement Consulting, Orthopedic Massage and Personal Training in Redwood City, CA (San Francisco Bay Area): uprighthealth.com
----
Support us on Patreon! bit.ly/uhpatreon
Appreciate this, been struggling massively with this for a couple years now and the doctors I have seen so far have been absolutely worthless
Join the club. Your badge is in the post 😂📯 I'm wondering if the docs here even studied anatomy...
Did this exercise in the morning ( coming off a twelve hour night shift). Went to bed, woke up 9 hours later then dressed for work. While dressing something happened, I crossed my left over my right leg and put on my sock. FOR THE PAST YEAR I HAVE NEVER BEING ABLE TO THIS UNTIL I DID THE ABOVE EXERCISE. I have been telling family and friends, and anyone that will listen to me, for the past 24 hours about what happened to me.
My gratitude and appreciate to you 2 gentlemen.
I HAVE SPRING MY STEP AGAIN ... 😀
I
L
I've been diagnosed with this in my left hip It is extremely painful. My doctor told me to go to RUclips and look this up and try the exercises to help this. I found you and will try these. I am very hopeful these exercises will help. Thanks for making used videos for us going through this painful hip problem.
Creepy Vincent chilling in the mirror is awesome
Darren Yee hahaha lol
This is what he does. All. Damn. Day.
This really helped. My TFL has never been the same since I dislocated my knee 😭
omfg, the adducter leg lifts were *incredible* for releasing tightness on the outside of my hip!
Thank you so much for sharing this story. Been dealing with serious TFL pain just from an hour of walking which has been causing disaster because I am walking on my feet as many as 10 hours/day at work. Been stretching, popping anti-inflammatories and still in misery. Going to try this daily and hope for improvement, felt good just now trying it. Can’t thank you enough
How’d it go
Just passing by to say hello! Three days in and this morning I woke up with more range of motion in my hip! Thank you!
I’ve been lazy and sedentary for a couple of years since Covid, so I guess my problems are my payment for this. Weak core, semi-alive right glutes, weak and tight psoas and tfl. IT band syndrome as well.
Been doing a lot of PT for the past year and these two exercises have been very helpful. Lifting the leg is so painful but hey, instant relief after the first time and much more free hip in the morning after three days. Doing it 2-3 times a day.
Thank you guys
One thing of note: This exercise seems to also release the QL muscle really well, especially when keeping the upper body slightly vertical. This helped with my backpain tremedendously, thank you so much!
I've just started watching this video and my hip problem is extremely painful. My lower back is extremely painful as well. Thanks for that tip. I will try it. Anything to relieve pain I'm down for.
Thank you for sharing that! My QL gets flared up so often and I wondered if it contributed to my recent onset of TFL pain. Can't wait to try it
I will give this a try. *fingers crossed*
Always be experimenting! Everyone's body is different, so you gotta take the time to learn what works specifically for you!
This exercises really makes me feel good. My TFLs are always overactive and sore.
Cheers fellas
Great video! Ive been dealing with all parts of my right hip being tight and/or weak for about 5 years. It wasn't painful, just annoying. Then a couple months ago my right TFL started killing me whenever I would cross my right leg or try 90 90 stretches. It destroyed my balance and strength. Seriously thought I had vertigo, doing any task where my weight was shifted to my right leg made it feel like I was standing on a wobbly chair. Ive spent hours watching videos on hip mobility and flexors, your tips gave immediately relief. No I can get back to lifting amd stretches to build my strength back!
Just tried it and I can’t believe I got relief! Thanks guys!
Thanks guys - this was a new method of activating TFL which I hadn't tried and certainly found it helped.
Seriously, your channel is awesome!! This....raging TFL and weak adductors is also my problem right now. My chiropractor and I are working through several issues, but this morning my TFL is already burning, so Im glad I found this reminder to do my adductor exercises.
these are great explanations! and your personalities are really funny
I have Ehlers Danlos syndrome and was having issues with my superior cluneal nerves which then triggered a horrible TFL flare up that will not calm down. So glad I found this video. Can't wait to feel better and hopefully survive until my doc appointment for trigger points
Really appreciate y'all's onscreen chemistry
This actually really helped, thanks so much!
This worked amazingly well
Thanks Matt and Vicent. You are awesome. Have the exact same problem. Just tried it. Huge problem to internally rotate my right leg. The Left is just smooth and easy. I'll add this to my daily routine immediately. How many reps do you recommend?
Exactly what was wrong with me. TY BROS!!!
Wow, thank you for posting this helpful tip!
This is brilliant! It works but cld be to with your last fix i watched , thank you guys
Hi there. I was taking 2 weeks leave to help my daughter start school. I had a few hours infront of the tv. After I got up I was in agony through my left hip and left side of my lower back and also though the TfL (I think)
Any idea why sitting has caused this and how to fix it? I've tried massage and foam roller. Thank you
Wow! This is helpful.
Brilliant. Thx guys.
Tfl is so misunderstood. It's tightness and discomfort is usually a sign of weakness. It should be strengthened rather than stretching.
I am trying these exercises to hopefully help my TFL stop hurting. It has hurt for about a decade, maybe more! Thank y'all for sharing these exercises! :) I just subscribed and rung the bell! :)
Did you ever get relief? I’ve also been dealing with this for a decade. I have hypermobile joints and ever since having kids my hips have been messed up.
a little late but...remember chronic problems won't disappear quickly. Probably lots of trigger points, scar tissue, and lack of blood flow to the area...will take time
Thank you!!!
Thanks.
The stretch you do @0:50, when I push out (and try to bring my foot towards my face, I feel a pull in the exact place I am hurt, can you tell me what that is?
Thank you 🙏🏻
New here lol did you say “creepy Vincent”? Haha thank you for this video. My TFL started getting stabbing pain randomly recently and stretches aren’t helping.
Can my TFL cause my back pain?
Aron yep
Aron definitely yes
This vid was awsome, i have have had all kinds of injury n they all heal, TFL is the am currently having n hope it goes away
This was fantastic to feel the upper outside of the hip/glute. Especially the foot rotation thing. So it’s just not switched on, is that the problem
Hey Matt,
I trust your judgement and the knowledge you share. Continue the great work you provide for us daily.
Enough "fan boying", my name is Kristopher Balzer. I am a Registered Massage Therpaist here in Winnipeg, Manitoba. For my scope of practice I feel very confident in my skill set and knowledge in my respective field. I did have a few questions for you regarding pregnancy as my wife is currently 6 months along. I will admit this is not my strong suite. In the past week. She has experienced and elicited pain at origin and insertion of Rectus Abdominus. Now I'm hoping it's the natural progression that Rectus has to go through and rather not Diastasis Recti. Now I know I cannot cure said concern. At 6 months what modalities, positions, excerises could we administer to a.) Alleviate pain and b.) Reduce/minimize negative outcomes . Also does this change the closer we get to the 9th month mark ? Post pregnancy as well what are some options that can take place.
I understand this is random, we don't even live in the place. But I trust your judgment and expertise enough that I figured I'd give it a shot. Maybe this could be a video ! who knows. if anyone reading this has any background feel free to comment.
Have a great day,
Kristopher Balzer
Thanks for your fanboying Kristopher! Unfortunately, we don't have much to offer on this! Hopefully someone else can answer and provide some info for you! Congrats and good luck!
My TFL cramped up during a bike ride last night and it’s been painful since then. And it cramps up so easily it’s annoying. Hope this works!
How can I see you guys where are you guys located? I think I have some form of that exact problem and I'm in pain 24/7
Did you get I have pain all the time also
Interesting. I run quite a bit and my adductors get really sore and at times cramp on long runs. I experience TFL pain with speed work sometimes. Perhaps I need to work on my adductors. Thanks!
I have TFL pain, that flared up just the other day after a hard push on the treadmill. It was the same as described, it hurts most just walking around. So I just gave these exercises a try, each one until I felt like I couldn’t do more (which wasn’t many) and honestly there was immediate, though short lived pain relief when I popped back up and walked around a bit. So how often should I be doing these, and for how long (reps, sets?) to begin experiencing lasting pain relief?
I often get pain in my hips which spreads down my whole leg and no amount of stretching or hot baths have ever been able to stop it from hurting but this beautiful 15 min practice has completely relaxed my hip and I could honestly cry. Thank you so much, I will be returning to this video often and checking out your others. For more information, click here tinyurl.com/yyqsjmnh >
My tfl is very weak because a dr took a piece of my IT band
Any advice ?
I have aseymptomatic fai but ı feel strong pain on my tfl ı do these but it didnt fix my problem
I recently found out that my TFL feels tight after running even half a mile and the pinching would persist for 3/4 weeks when I walk. I've done the stretches in the previous videos but the pain just comes back the next time I go for a run which makes me think something in my form is wrong. Can you address the issue in a video? Love your channel, thanks for all of the great info and hard work you put into it! :)
Brianna Kay I am not a physical therapist but it sounds like you may have a problem with your GAIT...
maybe your hips sag to the side causing the tfl/it band pain. weak glute meds?
For clarification, was the adduction exercise the answer? I'm currently experiencing a hypertrophied tfl after a hip replacement surgery.
it was for that one guy apparently. you could use a cushion as to not put a lot of pressure on your surgery side
Hey guys, I have a problem in my shoulder! Please help me out! Okay, here goes:
If I keep my arm on my side and flex my elbow to 90 degrees, I lose almost all my external rotation. If I try to externally rotate my humerus, it causes pain and it feels like something is actually kind of stuck or preventing my arm from rotating.
If I raise my humerus to 90 degrees (in front of myself or side) and THEN flex my elbow, I can externally rotate my humerus with no problems. No pain, no "stuck" feeling.
What is the reason for this.. Oh, and I have pain in my posterior deltoid when I touch it. Perhaps at the insertion points of my external rotators.. Help me out :(
I have worked in the rehab arena for 30plus years, and, just a guess, it could be irritation/trigger points in the said muscles. If you are familiar with ART (active release technique), or know someone that is, it could clear up most of that really quickly. Use the other hand to locate the part of the source where it hurts the most. Press into it, and keep pressure on it as you go through range of motion for 4 to 5 reps. It will hurt like hell, but do it anyway. When you finish, test the range of motion again. If you did the correct muscle group, you will find relief. At some point, you may wish to begin a program of hanging under a bar. Not a full weighted hang, but taking some weight off your feet. It is amazing how this simple act of hanging can clear up many shoulder issues.
Very difficult when you're not there. But it could be inflammation or something around the greater tuberosity where 3 of the 4 rotator cuff muscles attach, and when its 90 degrees abducted thats when the subacromial space is the narrowest, and external rotation wil cause the Greater tuberosity to slide anteriorly and thus closer to the acromial, causing impingement. Can you do external rotation pain free with a band while the arm is fully adducted to your side? (Arm by your side and 90 degree flexion at elbow, then do external rotation of the arm)
Do you guys have online clients. I literally have no idea how to fix myself
We do have clients online: uprighthealth.com/skype-sessions/
What if i Pay and you don’t fix my Problem, even though i will work out?
Do you still drive the Gran Torino?
nice one creepy Vincent
What state are you guys located in I would love to come in and visit to get evaluated
We are in Redwood City, CA in the SF bay area. Stop on by! :-)
3.26 - why am i laughing at this
I’m pretty sure I saw creepy Vincent at the local park yesterday, wearing a trench coat and flashing his TFL at some old ladies :)
🤣
🐐🔥💡