The second he said "runner," I knew I was in the right place. Thank you so very much for your help!
@Equalizer56 ай бұрын
Thank you for these magnificent exercises on the TFL, they are magnificent & very helpful indeed. I compressed the femoral nerve 4 years ago as my leg was up against a table which I was too tall for and I lost my whole quadriceps(the muscle collapsed) on my left leg, that goes along with having had my leg broken by another player deliberately playing football, and consequently I have had significant problems with this leg ever since and more than likely for the rest of my life.
@pandoraefretum6 ай бұрын
Hello, Tom. I bought your book which arrived 2 days ago, it's excellent, well laid out, super friendly to read, and super useful. I'm 59 and had a stroke 16 months ago. I suspect my TFL is playing havoc and I do have a weekly physio who alerted me to the TFL. Best wishes and congrats on the book, again.
@RehabScience6 ай бұрын
Thank you so much for ordering a copy of my book! I’m glad to hear that you are enjoying it and finding it to be helpful so far!
@mrodino3544 Жыл бұрын
Extremely good book. I am impressed.
@RehabScience Жыл бұрын
Thank you! I’m glad you are enjoying the book so far!
@stacydietzler932111 ай бұрын
Thanks for your helpful video! Recommendations for sleeping position as I sleep with a long body pillow in between my legs and my TFL feels stiffer when I get up and out of bed in the morning. It’s been an ongoing issue for years as a runner and triathlete. Many thanks!
@aurawindsurfing6 ай бұрын
Book bought! Nice step by step explanation. Thank you very much. Have a great day!
@RehabScience6 ай бұрын
Thank you very much for ordering a copy! I'm glad to hear that you are enjoying it so far!
@ST-rj8iu9 ай бұрын
Congrats on the book! Definitely going to take a look.
@denisechappell343410 ай бұрын
Good to get strengthening moves for the tfl. Thank you
@RehabScience10 ай бұрын
You're welcome!
@jodieprado64167 ай бұрын
When doing the 2nd exercise I immediately feel the soreness. Don’t want to further aggravate. But maybe this means I’m on the right track?
@shelleysanders96663 ай бұрын
One has to be v experienced athlete or dancer etc to know how to work with pain! I’d always suggest checking with a Physio.
@LoveLife-gv8jg10 ай бұрын
That book looks very interesting and the exercises are perfect. I recently irritated the muscle through running. I find that my lower body pilates workout helps alot. Some of the exercises are similar to the ones you taught on this video. This I jury has reminded me of the importance of stregnth training to maintain and improve my running. How long should I wait to get back into running after this time of concern?
@julieanngillitt7354 Жыл бұрын
BRILLIANT. This has answered a former question I sent. THANK YOU. : ))
@RehabScience Жыл бұрын
Perfect, glad the video was helpful!
@julieanngillitt7354 Жыл бұрын
Thank you for replying. : )))
@yvonnesaucedo17 ай бұрын
Thanks. I ordered your book. Injured myself running hills. I am getting some help. It's complicated. I am thinking tfl, piriformus, psoas, Itb, all of it. Hope to run again soon
@RehabScience7 ай бұрын
Thank you for ordering a copy of my book! The hip chapter in my book has programs for piriformis syndrome and hip flexor issues, so I think he will find the book to be helpful.
@user-ks5gh6xd7h10 ай бұрын
This is SO helpful. Truly appreciated; thank you 😀
@RehabScience10 ай бұрын
I’m glad the exercises were helpful!
@user-rs2xl1lb3s25 күн бұрын
Thanks
@RehabScience25 күн бұрын
You're welcome!
@78jtfvhiuuygiuyg4 ай бұрын
Damn, this felt amazing
@RehabScience4 ай бұрын
Glad to hear that 👍
@athsfo3 ай бұрын
This works. Thanks
@RehabScience3 ай бұрын
You're welcome!
@ProdAbn4 ай бұрын
Got light ITBS for 2 weeks and hip snapping. Must be my tfl muscle which is too weak. Will not be running for at least 1 week and I’ll be Focusing on these excersices and antiinflamatory
@SeeCSeesCC10 күн бұрын
Ohhh the latte
@embehonigkuchen9167 ай бұрын
Thanks for the great vid. Just one question: Other trainers/therapists recommend strengthening the surrounding muscles like the glute med doing e.g. the leg raise to relieve the TFL. Could you explain why you focus on training it, doesn´t it add to the tightness?
@RehabScience7 ай бұрын
Strengthening those other muscles (gluteus medius and minimus) can also be helpful. More current research has shown that resistance/strength exercises can actually reduce muscle tone and tightness. The idea that strengthening exercises lead to tightness is a concept that has been disproven.
@aviancm10 ай бұрын
I have developed this pain 3 months after tkr, am doing really well except going down stairs is still painful. I think I have altered my motion downstairs to compensate and am now trying to find ways to resolve this without kneeling.
@georgefitzhugh64558 ай бұрын
Thanks….Subbed!
@RehabScience8 ай бұрын
Thanks for the sub!
@tito_nergamechannel94564 ай бұрын
Can make a video on inner thigh and groin area pain as well? Thanks.
@RehabScience4 ай бұрын
Please try the exercises in my video below. Also, the second link is for my book which has a much more comprehensive groin strain program. kzfaq.info/get/bejne/jsVnbK2fudKympc.htmlsi=B6wkExEyuLrCaUWk Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/1cVAhfl
@ipt300010 ай бұрын
Very helpful! But also you speak about internal rotation, but I’ve also read that the TFL helps to externally rotate the femur at the knee. Is that true so for someone that’s wanting more external rotation such as for Ballet I imagine this is going to be a very important muscle.
@Mark-Todd10 ай бұрын
Thank you, this has been very helpful.👍 Could I ask, if after performing the second exercise i feel tightness behind the knee of my affected leg what might that suggest?
@physicaltherapyandrehabili78846 ай бұрын
Good
@GailSiebuhr-de6sb2 ай бұрын
Both my TFL muscles are so tight I can't hold my legs up in air. These excerises look great but I am concerned they will get tighter. Don't need that as these muscle's have caused other issues in legs. These muscles when sitting for travelling in a bus these muscles become so tight that it seems my circulation is affected. My legs have given me issues for years. I am 5ft 4ins tall so it is a bugger.
@thegreendevil5657 ай бұрын
Can you do each of these exercises and stretches each day?
@RehabScience7 ай бұрын
Yes, these can usually be done every day unless they cause any pain you might have to flare up.
@Tommyjzx8 ай бұрын
Hey Dr.Tom, I’ve read so many posts talking about iron cross stretch being good for stretching the TFL, is this not true? I can’t seem to feel it myself. Would you recommend it to stretch the TFL?
@folek538Ай бұрын
Is it normal that after doing a stretching exercise I feel more pain than before?
@annw9195 Жыл бұрын
My TFL takes over from my glute med. Is it just a matter of strengthening my glute med?
@RehabScience Жыл бұрын
Yes, in most cases, implementing exercises that help improve a person’s ability to recruit their gluteus medius and minimus helps reduce overactivity and discomfort in the TFL region. Also, strengthening TFL with the last two exercises in this video can improve its overall capacity and ability to resist stress, which can reduce the number of pain episodes that occur.
@annw9195 Жыл бұрын
@@RehabScience Thank-you
@xandergoes7 ай бұрын
How many days a week would you suggest doing these exercises?
@Equalizer56 ай бұрын
See below-they can be done every day-unless they cause you pain which may be a flare up. "@RehabScience 4 weeks ago Yes, these can usually be done every day unless they cause any pain you might have to flare up."
@G4mer_D4d8 ай бұрын
That's funny cuz I've been trying to do this motion and I learned I have a tight TFL a week or 3 qgo
@gaildobbs691411 ай бұрын
For the leg raise when the leg is forward a bit; the discomfort moves immediately to the outside of my knee (I do have severe osteoarthritis but no necessity for surgery right now). Should I start with an easier step prior to strengthening?
@RehabScience11 ай бұрын
I would try performing that exercise with your knee bent. This will shorten the lever arm and decrease the demand on the lateral leg structures, which should also help lessen your outer knee pain.
@harding5133 ай бұрын
Strengthening exercises seem to aggravate pain right around the insertion point on the Iliac Crest. Is that normal? Any ideas?
@RehabScience3 ай бұрын
This definitely can happen in some cases. You might be better off focusing on soft tissue mobilization (foam rolling, massage ball) and stretching exercises until the area desensitizes a bit.
@marcel_tremblay2 ай бұрын
Say the word!!!!! What is it called?
@RehabScience2 ай бұрын
See the title of the video!
@marcel_tremblay2 ай бұрын
@@RehabScience Lol! I just didn't know how to say it ;) You should do a video on jugular stenosis or other nect/upper back issues that reduce brain blood drainage, cerebral blood flow and increase intracranial pressure. Love your videos!
@user-kf3ov4bz8y3 ай бұрын
I don't know why but my tfl is wider and it looks bad bcz it makes my body box shape even though I have a decent back and shoulder to look v
@littlereptilian75807 ай бұрын
My TFL always cramps up for instance when i ride a motorcycle or i do stuff. Do i need to strengthen it like it the video ? I feel like ots already to strong tight
@davidkosiba6243 ай бұрын
I already have overly developed TFL genetically I assume but it grew up playing european football and walk a lot so kinda make sense , I doubt squats and deadlifts developed them lol
@user-pr7mi9zk2h11 ай бұрын
I had hip replacement three years ago, and TFL/IT band discomfort (in that hip) started about a year ago. It comes and goes, but seems to be getting worse. Is it OK to do these exercises? My ortho Xrayed it, and everything is good with the implant.
@RehabScience11 ай бұрын
Yes, these should be safe based on how long ago you had surgery.