Description
This video demonstrates the tensor fascia latae (TFL) release using a lacrosse ball. The TFL muscle is located in the front of your hip, and just off to the side (lateral). It is a strong hip flexor, abductor and internal rotator. It also forms a very strong connection with the IT band and contributes to tibial external rotation and knee flexion. Needless to say, this is a very important muscle!
What you should feel
You will be rolling over the “tight and sore” spots over the TFL muscle. These spots are myofascial trigger points (muscle knots) that you will be trying to loosen up. You can expect this to be a little bit sore, but it needs to be tolerable. You have to be able to relax while you do these exercises. Too much pain will cause you to tense up and will reduce the effectiveness of the exercises.
Video 1: Demonstrates how to release the TFL muscle simply by placing pressure on it. This will be sore but again, it should be tolerable. With this one you will try to be right on “the edge” of it being not tolerable.
Video 2: Demonstrates how to release the TFL muscle with a self-active release technique. This should be sore but tolerable, and it should also feel like a relieving stretch / pull into the muscle.
Stop this exercise if you are unsure about what you are feeling or if it is painful in an unexpected way.
Tensor Fascia Latae Release 1 – Pressure Release
Instructions
Here are the instructions and there is a video below that explains it all:
- Find your TFL by using the ASIS (bone that sticks out in front of your pelvis/hip), going just below it and then out to the side. Check out the video for reference.
- Hold the ball in place on the TFL muscle and then roll onto the ball.
- Roll side-to-side and up-and-down, in very small amplitudes (the muscle isn’t that big) to find the tender and sore spots on the muscle.
- When you find a “tender and sore spot” you want to lean into that spot, placing more pressure on it.
- The pressure needs to be just on the edge of intolerable, but you should still be able to relax into it.
- Hold the ball in place on the “tender and sore spot” for the specified parameters (usually 30 sec to 1 min).
- Roll around, find another spot, and repeat!
Modifications
See video 2 below.
Parameters
mdkPHYSIO provides specific parameters to all patients. In general, you should be doing a pressure release on 2-3 different spots, for about 30 sec to 1 minute per spot. How many times per day you do this is variable, depending on the case.
Video
Tensor Fascia Latae Release 2 – Active Self-Release
Instructions
Here are the instructions and there is a video below that explains it all:
- Find your TFL by using the ASIS (bone that sticks out in front of your pelvis/hip), going just below it and then out to the side. Check out the video for reference.
- Hold the ball in place on the TFL muscle and then roll onto the ball.
- Roll side-to-side and up-and-down, in very small amplitudes (the muscle isn’t that big) to find the tender and sore spots on the muscle.
- When you find a “tender and sore spot” you want to lean into that spot, placing more pressure on it.
- Reach over with your top arm to hold the ball in place.
- Bring your bottom knee up to hip height, then lower it back down to straighten your leg.
- On the way down, if the ball is in the right spot and anchored firmly, you should feel a pull / stretch into the TFL muscle, stemming from where the ball is.
Parameters
mdkPHYSIO provides specific parameters to all patients. In general, you should be doing a pressure release on 2-3 different spots, and bending / straightening your leg 5 times per spot. How many times you do this per day is variable, depending on your case.
