The TFL Muscle (Tensor Fasciae Latae) - The Surprising Cause Of Low Back, Hip and Knee Pain
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- Опубліковано 15 чер 2024
- The TFL Muscle (Tensor Fasciae Latae) - The Surprising Cause Of Low Back, Hip and Knee Pain
The psoas has become the sexy hip flexor muscle to talk about and work on.
But what if I told you that all too often the TRUE culprit of our back, hip, IT BAND, knee pain and even ANKLE pain had to do with ANOTHER hip flexor muscle?!
What if I told you that you should actually be paying attention to your TFL or your Tensor Fasciae Latae.
Read the full article here: redefiningstrength.com/the-su... - Навчання та стиль
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
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@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.
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.
"Remember, it's not just about doing the right moves, but about actually feeling the right muscles working" So true!!
I went to the PT twice last week and to my doctor this morning because of this pain. How on earth did UA-cam know that I needed this video? It’s a bit creepy.. but I’m really glad! Love this channel 👍🏼
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!
Incredibly informative and I like how you over lay your explanations with you doing exercises. You are a gem!!!
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 >
This lady knows her stuff. So many people just post the exercise but don’t explain the biomechanics involved and that leads to people making things worse if they’re not careful. Practicing functional exercises if you’re stuck in dysfunctional patterns is a sure fire way to imbed more dysfunction. Mind/muscle connection and correct form is more important than reps or bands or anything else. One good rep is better than 10 bad.
Your talents and kind nature help us during these tough times..... Thank you....
Your posts are always professional quality, thank you so much!
ms. redefining strength, you are helping me a whole lot, not just with this TFL but with other videos regarding other physical problems I have, too. thank you!
This is perfect channel for health. One of the best .
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!
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
your channel is gonna pop off. You're doing everything perfectly, thanks for the great content.
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.
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.
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.
OMG - what a timing! I needed those tips so much. Thank you, Coach!:)
Glad they help!
This is the most informative video I ever saw on the tfl problem
I'm enjoying the voice over content better than your previous vids! more informational. love it!
I think fortune has smiled on me this week. My return to endurance training (running & biking) was seriously derailed by the recent work & workout routine disruption. My hips, IT bands, TFL, piriformis muscles & low back are in open rebellion. But I found your yt channel!! I started doing workouts at home beginning with your suggested “5 Stretches” every morning routine. It’s only been a week but I’m feeling the tightest areas (TFL, IT Band and piriformis) releasing. Thank you for great in-depth info.
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!
I’m so grateful for your videos. Love your pooch🤟 your videos on hip flexor are healing and releasing that area of my body. I feel so much better and stronger because of it. My training routine is multi-sports for triathlons and your videos have been part of my daily routine for past 3 weeks. You’re a living sports angel 😇
So glad the tips have helped! Keep up your consistency with implementing them!
I wish I had seen this video 15 years ago! Please keep them coming you are excellent!
Amazing content! You are super knowledgeable without making things complicated.
Very clear and informative. Entire time I was targeting the TFL but didn’t realize that the tightness there was due to it being overactive.
And when I tried to focus on the glute med, I was really only working the piriformis. Felt instant relief of tightness from my lower back and all the way down. Thank you so much.
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!
Excellent !!! You nailed it scientifically 💥💥💥
you do such a fantastic job! great delivery and solid information. thank you!
Thank you so much. I have been struggling with TFL , knee and heel pain. Just doing the exercises alleviates the pain for me. Now this will be part of my exercise along with yoga.
A really good summary of connection between TFL and glute medius, thanks Cori
I wholeheartedly agree with the previous comment. I almost exclusively look at your videos. No fluff just pure information all of which is valuable.
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
This explains in more detail what my physio told me. Thank you!
I have viewed at least 50 vids on this issue. This is by far the best info I have received.
The Best explanation about TFL.
Thank you for important & Valuable information 🙏
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 ?
Today I celebrate 5 years training and you were a big part of it, I worked out to your plates medley, kettle bell and resistance bands and many other workouts routinely, thank you!
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
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.
you're awesome. clear and concise.hope you continue to make more videos on the different muscles and how to address them globally, in an integrated fashion.
this is fast becoming my fav fitness channel, what with the great advice, the good music and the dog :)
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.
Thank you very much for this information. You are awesome! This video is very comprehensive and offers meaningful solutions.
This channel is awesome.
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. ☺
I don't know why I'm paying my physiotherapist when your information is much better and free!
Thank you!
Thank you for this. I’ve been struggling with TFL tightness fir years that really messes with my low back and SI Joints.
Excellent advice. Thank you.
I've needed this video my entire life.
Glad it helps!
Your website on TFL release helped me with my knee pain. I thought I had to discontinue workouts for good but after doing the stretches, I'm good for 30+ minutes and counting so far!
Brilliant and life changing.
Your dog at the end was adorable!!!!
You really challenge my focus with the amount of info, rather intense eye contact and how fast you speak. Great content. Thank you.
:-) If you need to review, I have it as a blog as well - redefiningstrength.com/the-surprising-cause-of-it-band-issues-back-hip-and-knee-pain/
Awareness of mind body so important. Great video. Thank you 🙏
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!
This is exactly what I needed. Just adding foam rolling and stretching tfl BEFORE my moves helps a ton. I’ve been doing it after. Thanks Cori!
Best guidance you can get . Thank you .
You are very good at this 👏
You are awesome! I am finding your info so incredibly helpful. I totally have these issues
Oh wow! I wondered where the strange pain coming up just from just below and over my right hip was really coming from!
That s fantastic Bío mechanical advice! Thanks a million!
Great video. Relevant info presented in a succinct way. Thank you!
I just subscribe today to your channel today and I love every single video!!! Wow thank you 😊🙏 very professional 🙏🙏🙏 from Oro Valley Arizona !!
I just realized I've been over using TFL for everything for years. I will use your tips, thank you for pointing this out so clearly. I have such a hard time activating my glutes and I get it now.
So glad the tips help! Always about focusing on what we feel working and not just going through the motions!
Excellent information and presentation. Thanks!
Thanks!
Amazing video. Very informative
Your videos really are helpful.
Thank you for sharing, these tips are very useful!
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!
I just found your channel and WOW. So informative and clearly explained. Thank you. 😀
Excellent description and info, the TFL can be left out when addressing these issues but definitely should be addressed, I’ve seen this issue on quite a few people. Great video!!
I have always incorporated to toe turn in and down, I never knew why it helped so much. Thank you!
So glad that helped clarify why it works!
Thank you so much!!! I felt like stabbing my TFL with an ice pick; it was making me so miserable; I couldn't get any relief from the pain it was causing. Your way is so much better.
Very helpful.. eye opening into my compensation issues. Ty.
Much better than most videos about glute med. Well done and thx
So thorough and perfect!:) Thanks so much!
Wow great information I’m so glad I stumbled upon your video glute med weakness is my weakness!
WOW! I needed every bit of this. Very well said. Clear, organized, intelligent, detailed, etc, all without wasting even one second. Thumbs up 👍🏻 and Sub’d instantly. Thank you. I wish I could’ve had you a a PT in 2015.
Been squatting and my TFL has been really tight. Thanks for this video!
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!
Excellent, informative video 👌
Omg you're amazing! Just burst down on tears out of frustration for not feeling my right glute on clamshells, as it's really necessary i do for knee physical therapy! Gonna try your tips after tomorrow, again, thank you so much for putting up this info! All your videos are amazing and you explain things in a very simple and clear way! Plus, as i said on another video, you have doggo at the end which makes your vids much more awesome than they already are! 100 out of10
Aw!! Let me know if you have any questions. And so glad the videos help. Here are a few other tips to that will serve as reminders - redefiningstrength.com/dont-ignore-this-nasty-little-sucker-the-tfl-or-tensor-fasciae-latae/
Wow this is super informative. An overactive TFL is so hard to correct, especially when we’re sitting all day. Love the information in this video. Keep up this awesome work! :)
Great video, down to earth and to the point. Been watching your other videos today, very informative, learning a lot:)
Thank you! Glad they help!
Great information.. Thank you
Thank you very much
It was just the kind of hip to knee pain I had on the side and it helped
So very helpful and informative!! Thank you!!
Just found this old, popular (!) video, Cori. I struggle with TFL twinges occasionally - especially in my weaker leg - so thank you for all the great suggestions here!
Glad it helps!
This was great. Thank you.
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.
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
Thank you..thank you..thank you for your insight and knowledge. You've given the way and I'll do the work. Thank You again for the delivered message of blessings.
Amazing tips.
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/
I have IT band issues and took the suggestion to read the article you linked. At the end of the article you give a circuit to perform of 1 minute of each exercise, WOW - WHAT A DIFFERENCE! I have your RStoration program and will add this circuit in the mix.
Glad it helped Linda!
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!
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 :-)
GAME CHANGER. Thank you!!!!
Love all the info you give...all spot on....I have had hip flexor issues and pain on the right and my physio (physical therapist) discovered I have weaker glutes on the left and adductors on the right! SMFR on the TFL with a ball is a huge help to ease the tightness and pain but as you say its only short term Gotta work dem glutes unilaterally...no quick fix