3 Steps to Addressing Tensor Fasciae Latae Pain & Tightness

Learn the three steps to address tensor fasciae latae pain and ensure it stays away for good. Then, Coach E demonstrates five exercises that will improve your mobility and attack the underlying causes of TFL pain.
The tensor fasciae latae is a muscle right at the top and outside of your hip. It's not very big, and it inserts into your iliotibial band, a fascia band that runs on the outside of your thigh. It’s responsible for flexion, abduction, and rotation in your hip and leg.
This muscle is often very problematic. It tends to flare up in people, and they don't know what to do. Often times they'll foam roll the IT band, or they'll try a static stretch. That approach can provide some relief in the moment. The real problem is that neither of those approaches solves the root cause of TFL pain.
That's because, for the majority of the cases, the tensor fasciae latae is sore as a compensatory mechanism, which means the TFL is compensating for other muscles in the hip that aren't functioning correctly.
Coach E’s five exercises wake up these other sleepy muscles, allowing the TFL time to recover. Any pain or TFL stiffness should start resolving within a couple of weeks at three times a week. The only tool you will need is a long resistance band and a table leg to anchor it.
IN THIS VIDEO
00:00 - Intro and anatomy details
02:45 - The 3 steps to addressing TFL pain
03:30 - Step 1: Address Structural Limitations
04:05 - 4-point Hip Joint Mobilization
06:45 - Step 2: Dissociation and Activation
08:11 - Side-Lying Hip Abduction
10:30 - Banded Monster Walks
12:30 - Step 3: Functional Integration
13:48 - Unilateral Wall Squat
15:20 - Banded Lunge
RESOURCES AND LINKS MENTIONED
Read more here: www.precisionmovement.coach/t...
Download the full 7 Day Acute Pain Plan: www.precisionmovement.coach/d...
Link to the hip joint mobilization video: • Best Mobilization Tech...
TFL Pain Solution: www.precisionmovement.coach/t... - easy to follow 8-week course designed to get to the ROOT cause of your TFL pain, to fix it for good
Hip Control: www.precisionmovement.coach/h... - mentioned to help you improve hip joint centration via psoas and internal rotator activation; comprehensive course to address hip immobility, weakness and dysfunction
For more training tips, connect with us on Facebook: / precisionmovement.coach
Join our VIP list: www.precisionmovement.coach/h...
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[@XRMTTF]

OMG I was doing the side leg lifts for glute major and feeling excited because 1. it wasn't aggravating my pain and 2. it was activating my glute for the first time in ages, and then there was a big rumble like a rock slide as my SI joint realigned! This is a miracle for me! I feel like a new person... 😭 THANKYOU SO MUCH!

[@PrecisionMovementCoach]

You are welcome.

[@srna9885]

👌👌👌👌👌

[@RichRich1955]

Consider a Serola sacroiliac belt in case it happens again. It worked for me.

[@LoveLife-gv8jg]

That's wonderful!

[@nathanpotts7888]

No one has explained this better! Everything you went through was so clear and accurate, the explanations and descriptions were simple and I feel like there is a light at the end of the tunnel for the first time.

[@minagelina]

This is amazing! I have not had such a thorough explanation of how to fix it either.

[@PrecisionMovementCoach]

Many thanks and sorry for the late reply. How are you now? - Coach Joshua, Team PM

[@emiryan2238]

“Your significant other might appreciate this one.” 🤣 Was not expecting that bit of comedy. Great information! I’m hoping to see improvement on my next run with this; the exercises to strengthen other leg muscles seem especially helpful for my situation. Thanks for explaining things so clearly.

[@PrecisionMovementCoach]

Glad you enjoyed it!

[@ShadowStarMicah24]

I just heard that, he dropped it so casually, I was like "did he just say what I think he did?" Looool

[@tutorjonas4149]

5:10 hip rotation with band 11:05 monster walk 14:20 sliding squat 16:00 banded lunge

[@PrecisionMovementCoach]

Thanks!

[@tutorjonas4149]

@@PrecisionMovementCoach Welcome! Thank you for making these videos.

[@Sandra-dt2nq]

How about Piriformis pain ?

[@TJgogolen]

Eric, I am a retired professional athlete and this info/video is some of the best advice I have seen when it comes to the TFL. Fantastic info!

[@PrecisionMovementCoach]

Much appreciated!

[@francinegryspeerdt18]

You're the best and I thank you grom the bottom of my heart . Greetings from a 64 years old woman from Belgium. It's Incredibles how your video's have alrrady helped me after my back surgery with many complications die to atrophied muscels. I have been many physical therapists in real life and on internet .. no one helped me as much as you. Thanks again it has been lifesaving.

[@PrecisionMovementCoach]

Happy to help and thanks for following along!

[@nadjaleslie]

I’ve been in pain for years and have gone to physical therapists and massage therapists and never had any relief from my hip pain. I almost started crying after that first stretch 😭 I can’t believe how much that helped. Thank you.

[@PrecisionMovementCoach]

That's awesome! We are so glad that it helped you out :) - Team PM

[@randcome]

I have been having problems for years. He explained it in 15 mins. My TFL was causing overload on my psoas. and keeping everything tight and limiting my hip ROM. Great job!

[@carlosalarcon2737]

Same here. Any additional tip? Thabks

[@ursulabecker3200]

Thank you SO much! I’ve been in agony for a very long time....I can literally feel my TFL stretching and finally having less impinging pain. I’ve lived in agonizing pain for years. I am doing these movements daily and I’m so glad for this vid! I wondered if I needed a hip replacement but now I can see it’s just my TFL

[@PrecisionMovementCoach]

Glad it helped!

[@shreyank7]

For the last 2 days, I have had very bad TFL pain and was struggling to even walk. I kid you not. Whilst watching the video I did the first exercise for 5 mins and 90% of the pain is gone!! Awesome video

[@PrecisionMovementCoach]

That is awesome progress :)

[@meshalovely100]

When you were doing the workout, did it hurt really bad at 1st?

[@medicalfieldiscrookedandev4447]

Same First exercise and felt way better. Went through them All though. Will continue

[@lj2992]

Awesome clip. The one legged wall Squats was such a wakeup to how other muscles hadn’t been doing enough work & overloading my TFL. Thank you for sharing

[@PrecisionMovementCoach]

Glad you enjoyed it

[@sherimowery3251]

I am a physical therapist, but haven’t practiced for 18 years. Needless to say my biomechanics are a bit rusty! I am having some tfl pain and your quick and thorough explanation was just what I needed to get this under control. Thanks!

[@PrecisionMovementCoach]

We'll get some WD-40 in there (your joints and biomechanics) and you'll be good to go ;-)

[@Lagunaticmom]

I don't know why I haven't found this info in all my other searches. I am in such pain on left thigh & tight Tband, and I think this is the reason. I've had this weakness & pain since around 2013 and it's 2020 now. 7 years! I'll try some of these movements and let you know. No money to get PT right now, so I have to figure it out myself.

[@PrecisionMovementCoach]

I'm glad that you found me!

[@Maria-jp6eo]

You are such a blessing. I've been in pain for years,and didn't know what to do. Thank you so much

[@PrecisionMovementCoach]

You are welcome :)

[@jephilos1]

I’ve been suffering from TFL pain for decades. This is easily the clearest and most helpful explanation and direction I’ve ever seen. Thank you!

[@PrecisionMovementCoach]

Happy to help!

[@MoLewis57]

Finally! I've been dealing with TFL pain for 2.5 months now, and all my attempts to rehab my hip have seemed to make it worse. Now I realize that a lot of my rehab exercises have been working the TFL, which is the last thing I should be doing if my pain is a result of my TFL being overworked ( which I strongly suspect is the case, because I don't feel much pain in the morning, but after a long day of walking ( as I was doing on vacation last week ) it hurts like all hell . ). Until I found this video and your blog post, nobody had shown me ( including an ortho doc I visited ) how to do rehab exercise that would exercise the other muscles in my hip while putting minimum strain on the TFL.

[@PrecisionMovementCoach]

How are you now? - Coach Joshua, Team PM

[@lamrof]

my significant other appreciates you man.

[@PrecisionMovementCoach]

Wow, thanks! How are they now? - Coach Joshua, Team PM

[@NrityaSankalpa]

I have studied exercise physiology and I have not seen a better practical instruction for athletes and dancers. I was looking for something before my next performance and found this right on time. Kudos on a very well written script with the right pieces of information and for being to the point. Thank you so much!

[@PrecisionMovementCoach]

thanks and good luck!

[@Steviembauer]

I am a tennis coach and my tfl has been affecting me on and off for many years leading to other issues on my right hip and knee areas. This really makes sense and explains how to correct this issue. I have noticed a difference just after one cycle of the exercises. Will be using as part of my daily routine. Thank you.

[@PrecisionMovementCoach]

Awesome...you are welcome! - Coach Joshua, Team PM

[@jameswright4358]

I’ve had two righty hip replacements and one it the left hip. Over time I’ve had considerable problems with strength in both hips resulting in balance problems. His explanations have been a great help in regaining my hip strength. Thanks. Jim.

[@PrecisionMovementCoach]

Thanks for sharing and keep up the great work!

[@ryanptheriault]

Hands down the best rehab channel on You Tube. Thanks Eric.

[@PrecisionMovementCoach]

Appreciate the kind words, Ryan.

[@timibenchek]

This video helped me a lot. I was thinking about doing injection a week ago... My hip flexor has been a nightmare for the last month (I am impatient when it comes to get back to football or tennis practice). My physio is amazing, he spotted on the second session that it was coming from TFL rather than sartorius or Rec Fem. I have then used a combination of his treatment and this video. After 2 or 3 days of hard work, I have removed 80/90% of the pain (I was struggling to wear my trousers) and I have played tennis 2 days ago without any issue, it feels really good. Thanks a lot for the great explanation. I guess the main things I have learn from this video are: 1) isolating the part needing a work out, 2) strengthening shouldn't always come as a second phase after stretching, they should be done hand in hand (when possible and done correctly). Great content!

[@PrecisionMovementCoach]

Thanks for following along and great job!

[@justinbeckett3208]

I've been suffering with this for over a year now due to a bad fall on my tailbone, everything started to go.. I am very active in my daily life, I see wonderful massage therapists, yet my pain is never ending in this area. I am going to try these tweaks into my fitness program immediately! THANK YOU

[@jhohanfreestyle]

How do you feel now?

[@janethayes7006]

So interested to read this, as I injured my coccyx 8 years ago which triggered this problem among a lot of others. Could not find effective treatment, so I'm really hoping these exercises help. Hope you recovered well.

[@karenpiraneo5426]

Eric, thank you for these great exercises. When I am stressed, this muscle locks up and I can hardly walk with pain in my hip, front/side thigh, and groin. I will try these exercises for sure. It usually takes days of stretching and rolling to calm all these muscles down. Thanks again!

[@PrecisionMovementCoach]

You're very welcome!

[@runwithalli]

This is AWESOME! I am a runner and always looking for new strategies to prevent overcompensation in other muscles in our hip and gluteal area(s). Thanks for the thorough video, Eric!

[@PrecisionMovementCoach]

Happy to help.

[@kellyleg1987]

Ive had pain in my TFL since i developed a neuroma in my foot 3 months ago. Resting/stretching/massage had no effect, but i have been doing these exercises for literally FOUR DAYS and im almost pain free. THANK YOU COACH EEEEEE ❤❤❤❤

[@PrecisionMovementCoach]

Great to hear!

[@silverkoru]

This is so helpful, best explanation of the TFL pain and how to target is there is. Thanks a million!!

[@PrecisionMovementCoach]

You are so welcome and thanks for trying it out. How are you now? - Coach Joshua, Team PM

[@rebukealllowvibrations]

This channel is amazing, thank you so much for posting these videos consistently with such accuracy and information, not to mention all the different solutions for a variety of injuries. Lovely channel , the best in terms of injury recovery. Side note the explanation of causes and what to refrain from doing is so crucial. Thank you again!

[@PrecisionMovementCoach]

Thanks for following along!

[@christineinverarity5109]

I came across your TFL assessment and stretches. I have had two total hip replacements and a right knee in the past four years (two hips within past 15 months). I have been doing Pilates and exercises trying to get to my best and you are the first coach/movement professional that make this so clear. I can see that I continue to have muscle spasms in the TFL area of my right hip (replaced first). This will help tremendously. Thank you.

[@PrecisionMovementCoach]

Best of luck!

[@MrAlligator3]

Thank you!! I've just discovered this channel, and I'm obsessed. You give great explanations and hopefully this will aid my recovery. I've just downloaded your app and I can't wait to try it out. All the best.

[@PrecisionMovementCoach]

Welcome!

[@thadsamazingjourney]

This is one of the best videos I have ever watched on Tensor Fasciae Latae Pain & Tightness. I have had issues for years and no one really helped me or explained what was going on and the targetted exercises one can do. I am on day 3 of these exericses, over and above all that i do, and this has made a huge difference to my legs and overall posture. Awesome video, one of the best.

[@PrecisionMovementCoach]

Much appreciated :)

[@rohangopalakrishnan7417]

Having had continuous trouble with my TFL, I followed the link to your website and found an easy to digest and concise explanation of why I was likely having issues. Thanks!

[@PrecisionMovementCoach]

You're welcome!

[@ShermSC]

I've suffered with hip and ITB pain for years. Many doctors and physical therapists have misdiagnosed the problem. After seeing two different PTs and months of physical therapy, the last highly rated orthopedic surgeon I went to told me just to take over the counter pain killers and live with the pain. They all missed the point. This is the single best video I've seen on the subject. Starting today, I will follow your advice and protocol. Many, many thanks Eric for putting this together.

[@PrecisionMovementCoach]

You are welcome and thanks for watching :)

[@jordanvanderkuyl6729]

I'd just like to say, thanks. I'm an older jiujitsu athlete and I've basically had to retire from my sport because of pain in my TFL. I thought, at first, it was my psoas; then, I thought it was my IT. But after doing a fair amount of the first and second steps you demonstrated, I now know fairly confidently that it's my TLF. Feel noticeable relief almost instantly.

[@PrecisionMovementCoach]

Amazing! Back to the mat! - Coach Joshua, Team PM

[@kyle121378]

Thanks! Your TFL videos and website are so helpful and letting me to continue to run at 40!

[@PrecisionMovementCoach]

Great!

[@nancyrice8087]

Thanks for the video...I am going to give these exercises a try . The way you explained it is exactly how my hip flexors were feeling . I'm a very active 72 year old & my sore flexors had started to keep me from being as active as I wanted . Thank you

[@PrecisionMovementCoach]

You're so welcome!

[@jamesgallagher_nysf]

Thank you, sir. This thing is no joke. knocked me down for 2 days.

[@adrainm9521]

OMG I have been trying to explain my pain to my doctors and physical therapist. They keep saying it all to do with my lower back and sciatica. I keep trying to tell them I don't have sciatica! That is not where I hurt! Physical therapy for my back in not working. I am so glad I found this. I am going to try this. My TFL and IT band is so tender I can't touch them.

[@PrecisionMovementCoach]

We are so happy that you found us! Keep us posted on your progress :)

[@clivejohnston9894]

Amazing, this has with one hour made a massive difference. I am very impressed and will seek more learning with you, thank you so much

[@PrecisionMovementCoach]

Glad it was helpful! - Team PM

[@tarachambers8236]

Unbelievable! I am in shock how amazing the step 1 moves made me feel. I am so relieved! Thank you

[@PrecisionMovementCoach]

That's so great to read! Thanks for trying it out :) - Coach Joshua, Team PM

[@habibihat769]

The first stretch literally solved my whole pain issue. Definitely going to do this stretch before and after every run, while doing dynamic and static stretching.

[@PrecisionMovementCoach]

Awesome! Try out this routine before your runs: www.precisionmovement.coach/hip-stretches-for-runners/ There is likely no need for you to perform any static stretching.

[@samerashaith8515]

After 3 years of excruciating pain and having to use a crutch, I finally found a doctor that thinks the pain is from my TFL going into spasm. I am hoping that your TfL course will help as after days 1 and 2 protocol I experienced 20 minutes pain free for the first time in years. Onwards and upwards!

[@PrecisionMovementCoach]

Glad that you found us...keep us posted on your progress!

[@bvokey8842]

I aggravated this muscle playing too much golf without allowing time to recover in between rounds. It gets activated when I follow through the ball shifting my weight to my lead leg and twisting my hip toward my target. I got through all the exercises up until the one toward the end where you slide up and down the wall. That exercise really highlighted my pain so I had to take a break. Hopefully rest, ice and these exercises when tolerable will help. Thank you for posting this!

[@PrecisionMovementCoach]

Keep working on it and you will improve soon enough :) - Coach Joshua, Team PM

[@christinelewis5765]

I’ve watched several of your videos...you have a great way of explaining these things! Thank you so much for sharing your knowledge! Very helpful 👍😉...and I just subscribed.

[@PrecisionMovementCoach]

Glad you like them!

[@MH102157]

This is really good I was starting to think i needed hop replacement. this video speaks to exactly where my pain is. Thank you for the beneficial content.

[@PrecisionMovementCoach]

You are welcome!

[@alfredohernandez3211]

Wow! The pain went away in about 5 minutes. Thank you!

[@PrecisionMovementCoach]

Wonderful!

[@alc6276]

Thank you. I found that my glutes really activated doing those exercises and I could feel them in a good way! My tfl has been working overtime I think and also my lower back muscles as they ache when I'm cycling. Your channel is really helpful. As a long term runner and cyclist I think my hip flexors have been doing all the work.

[@PrecisionMovementCoach]

You are welcome and keep up the good work!

[@SEROBERT]

I was in denial that all the cycling I’ve been doing could cause a problem until 2 months ago - I was dancing and had sudden severe hip pain, I couldn’t walk. It never went away and I kept cycling, then last week I was playing tennis and yowza did it hurt. I just did your exercises and I feel so much better! I’ll take a break from tennis and cycling for a bit so I can focus on your recommendations to heal. Clearly I’m overcompensating for something! 😂 Thank you so much!

[@PrecisionMovementCoach]

You are welcome and keep up the great work! - Coach Joshua, Team PM

[@charlieedworthy7485]

Hi, I’m like you - cycling and tennis. Really hurts even to walk now! How is your TFL a year on? Any tips? It’s driving me nuts. Surely cycling is ok????

[@SEROBERT]

@@charlieedworthy7485 Luckily for me, it did go away after about 3 weeks of a break from tennis, plus the regular stretching as recommended here. The break from cycling was shorter, maybe about 2 weeks. It would depend on your degree of injury... good luck!

[@creolenatchitoches7832]

Thank you for this in-depth explanation. I fell and busted my meniscus and had surgery. I haven't kept up with the strengthening my PT prescribed for me. Chiropractic I felt was just taking my money and never really addressed this particular issue. What I needed was a full explanation and exercises to actually target this weakness that now makes me limp.

[@PrecisionMovementCoach]

Did you try out the exercises?

[@Superdad181]

So happy I found this. I compete in powerlifting and I finally pin pointed that it’s my TFL hurting in the bottom of my squat. Definitely dont do enough for my glutes so I’m sure that’s forcing my TFL to be my primary hi stabilizer

[@PrecisionMovementCoach]

Glad that you found it!

[@barbaraannmiller170]

Thank you so very much! Very helpful! I'm 7 months post-op total knee replacement. The exercises for activating the muscle groups are definitely going to be part of my ongoing workout. This entire video is very helpful!

[@PrecisionMovementCoach]

We are so happy to read that this is helpful. Thanks for trusting us to help guide your efforts and keep us posted on your progress :) - Coach Joshua, Team PM

[@iPondR]

Thanks again!! Taking this understanding of my TFL issues into my preparation for my next ultra marathon in a few weeks time... diving into it as this has plagued me as I age! Also feeling the effects of decades of desk work! Thanks also for your website! Articles are excellent.

[@PrecisionMovementCoach]

Happy to help!

[@saahilnayyer6865]

This is a gem of a video and all that I needed. Would have saved months of being lost had I found this video earlier. Thank you so much. I was doing most of those exercises already but didn't notice I was still using momentum and activating TFL when I should have actually activated my glutes. Right now, it is really hard to even feel the muscle, like it's a part of me but I can't reach it and that's the cause of a stinging IT band. I am hopeful I'll heal.

[@PrecisionMovementCoach]

It's great that you found it! Keep working on the exercises and you will improve soon enough :) - Coach Joshua, Team PM

[@thepog18]

Such a comprehensive yet concise video of the TFL! Thank you for the education and the solutions. Really love this video.

[@PrecisionMovementCoach]

You are welcome!

[@sarahp3051]

Very helpful. Already feeling relief in my TFL. Thank you!

[@PrecisionMovementCoach]

Awesome! So happy it helped. How are you now? - Coach Joshua, Team PM

[@soaper125]

I have been suffering with, what I think is tfl pain for about 2 years now. Tried deep tissue massage, trigger point massage and stretching. Nothing has got rid of it. After reading your comments I am looking forward to trying these exercises and following on with your other tfl videos. Thank you for posting this, even if it doesn't help me, thank you for posting and helping other people. Peace ✌

[@PrecisionMovementCoach]

Keep me posted on your progress!

[@soaper125]

@@PrecisionMovementCoach will do thank you. I have been for a Deep Tissue Maasage this evening and my IT band is very tight and painful

[@Vlabar]

I wish I learned this 20 years ago. Thank you for your valuable teaching.

[@PrecisionMovementCoach]

Better late than never :)

[@RetroJecca]

Thank you. Thank you. Thank you. I know i hurt myself and that the tfl is involved. I could feel when the glutes were working v tfl. I actually feel like there's hope. I've had this pain for 4 months. It was bad at first then it reduced and just kept creeping around. I have been searching muscular anatomy for so long. Now I just have to start.

[@PrecisionMovementCoach]

Happy to help!

[@Vaultgrl101]

Thank you so so much, I have been suffering with this problem for so long now and you’ve just explained things the best way possible and seems straightforward to follow! Will start tomorrow

[@PrecisionMovementCoach]

How did it work out?

[@josephsaling4552]

Thank you so much! Strained my TFL golfing trying to get my swing speed up. Thought it was my IT band / QL the entire time. Super helpful...

[@PrecisionMovementCoach]

You are welcome!

[@alexvkcr]

I can't say how great this video is. Thank you

[@PrecisionMovementCoach]

You are welcome and sorry for the late reply. How are you now? - Coach Joshua, Team PM

[@johnkrazzki6492]

This video again is extremely helpful for me. I have already been practising you SI joint exercises regularly and crap walks etc. as they appear in the IT-Band and other videos, because I seem to have SI joint/IT-Band/GTP problems on my right side. As far as I get it, this is all connected with a weak/cramped up glute med muscle that doesn't fire up as supposed to so that other parts might compensate. Training and activating these glute muscles together with the SI exercises really seem to help with these issues, whereas stretching the glute med/piriformis only made it worse. But then I was so used to avoiding the painful spot when exercising and still compensating with surrounding muscles and joints instead which made my problems also worse. I get sore glute muscles but also very sore TFL muscles and with this protocol here I immediately became aware how overworked my TFL actually is (with the first exercise alone which feels awesome). And then when properly doing the integration exercises, specifically the wall squats, this little movement was so difficult to execute, initiating the movement from the glute muscles, but only on my painful right side - and much easier on my left. I then moved on to regular front squats and step ups which I know executed with much more "activated" glutes. Way harder but I think, this is also way better to get rid of my problem. I also found that Bulgarian split squats with a light resistance band are great as an integration exercise. Thank you!! I wasn't aware of how dysfunctional my movement patterns obviously were.

[@PrecisionMovementCoach]

You are welcome and thanks for following along with us!

[@yunalesca002able]

I quit taekwondo because every time I lifted my leg I would have a sharp pain on the outside of my knee. Also it hurts in my hip when I bend my knee towards my body and I have very limited external rotation. I thought I had multiple injuries and even though I quit 3 years ago I would suffer pain if I do some movements (even very slowly) Watching this video showed me a lot of tips to train my legs. Hopefully I would go back stronger. Thank you!

[@PrecisionMovementCoach]

You are welcome!

[@SuperGoober64]

Wow, like so many others commenting, all my efforts to deal with TFL have been counter-productive, I couldn't understand how everything I tried made it worse. Normal clamshells and side leg-lifts were the worst, now I understand more how to take the TFL out of the picture and properly work the right muscles. Thank you so much, great presentation.

[@PrecisionMovementCoach]

Happy to help! How are things now? - Coach Joshua, Team PM

[@ronbuie1]

About 3 weeks ago, during a Golf tournament on the 10th hole, I hit a chip shot, and a pain hit my right hip and lower back/upper right leg, so hard that I ended up on my knees. After a few stretches, I was able to keep going, but I could only hit full shots. If I tried to hit a chip or long put, that pain would come back. I went to the Chiropractor several times since then but the pain keeps going. Today, I went for a visit and was better able to explain to him where the pain seemed to be originating, and he said that sounds like the TFL. So we did some work on it and after a few minutes, I felt relief during full Golf swing (yes I took a club into the Dr.s office). We knew then what to focus on. Reading your Precision Movement site and the document you emailed me, has really opened my eyes to the issue. I haven't been able to play any serious golf or practice since that first time the pain hit during the tournament because the pain is so intense, but I'm going to get started on all of these steps so I can get back to playing Golf again. I have been working from home for 13 years and sit a lot. I now have a standing desk and hopefully once I get rid of this pain, it won't come back. If you have a video that gives me a good few exercises that that I can do before a golf round, please let me know. This is some great information. I'll come back and keep you updated on progress. Thanks!

[@PrecisionMovementCoach]

I'm glad that you found my material. Good luck!

[@warbear55122]

Just amazing... I've watched so so so many videos. This is the only that broke it down and seems to fix my issue. Thank you

[@PrecisionMovementCoach]

Thanks for that :)

[@RXP91]

Another amazing video! I now think I know what's been at issue for so many years. I've suffered from various glute issues for years, mostly in the med. I've actually found any open chain movements didn't do anything for my "functional integration". The pain would always present when walking. Soon as I started closed chain glute mid exercises - things dramatically improved in a week. I guess because the exercise actually functional integrates itself more. Athlean-X has a nice video on it and it's that closed chain exercise that worked so well for me.

[@PrecisionMovementCoach]

I'm so happy to read about your progress.

[@na1564]

I had a groin tendonopothy for the last 3 weeks, during my recovery as I was trying to get stronger I have inflamed my right TFL. No amount of stretching or release work helped. Only this video, thank you sir ❤️

[@PrecisionMovementCoach]

Thanks for sharing!! We really appreciate you stopping by to comment. Keep us posted on your progress :) - Coach Joshua, Team PM

[@lapristine]

Amazing! I got instant relief from the 3 point kneeling exercise, and have been doing it multiple times daily now. Thank you for sharing as other stretches and exercises I tried for my TFL pain hadn’t worked as well or instantaneously

[@PrecisionMovementCoach]

Thanks for that! We really appreciate you stopping by and commenting. Let us know if you ever have any more questions :) - Coach Joshua, Team PM

[@XRMTTF]

you just changed my life explaining how to do the side lying leg raises for glute activation.. wow! I have hope! I think I screwed my TFL big time riding a bicycle; it's been agony through the left pelvis and leg and flank since February. the PTs I saw were so dismissive it made me feel crazy. "do clamshells" noooo! clamshells are so painful I literally can't walk for a week after! thanks for sharing your knowledge, you are saving lives

[@PrecisionMovementCoach]

Thanks for the feedback!

[@andersonvasquez8779]

Dude I just really quickly wanted to say thank you. I’ve been having some sort of tightness or strain in my top left hip. It’s been making me have this uneven walk and I’ve felt so uncomfortable for the past few months as this has cuase me to have unbalanced or misalignment hips due to that muscle overworking but I tried a few of the exercises and already feel so much better, so I wanted to show my appreciations !!

[@PrecisionMovementCoach]

Yay! Thanks for trying it out. We are so happy that it worked. How are you now? - Coach Joshua, Team PM

[@savi333sutt]

This video is amazing!!!!! My hip instantly felt great after following the exercises! I’ll be sure to do these daily and often to reduce the pain

[@PrecisionMovementCoach]

Nice work and thanks for trying it out! We really appreciate you taking the time to share your comments :) - Coach Joshua, Team PM

[@whatwouldhousedo5136]

Dude- amazing video. I've got major TFL/hip pain from a tear a few years ago and this is bang on. I'm also a Registered Massage Therapist so this adds to my knowledge base for treating patients. Thank you and subsrcibed.

[@PrecisionMovementCoach]

Thanks :)

[@ThatxDiabeticxGuy]

I have spent so long trying to address this issue with my TFL. I had no idea you could hit the glute max in that position and it felt great. I was always wondering why toes out with my deadlift and squat would cause weakness and pain in my TFL causing loss of power. You explained things so well and now it makes sense why that was happening. I will be incorporating this routine and check back in 3 months to let you know how it went. Thank you so much!

[@PrecisionMovementCoach]

You are welcome and let us know how it goes. Thanks for trying it out :) - Coach Joshua, Team PM

[@BenjaminvonCramon]

Eric, the comments below don't lie, you're doing such a service to us TFL newbs. Many thanks!!

[@PrecisionMovementCoach]

Thanks!

[@BenjaminvonCramon]

@@PrecisionMovementCoach To clarify, in breaking down the problem from structural limitation to activation & dissociation/functional integration, I finally realize why I've made no progress the last month, am stuck in structural limitation. What's the ideal path forward, focus just on structural limitation before moving on, or are these three sets of exercises overlapping per session/day? I have another question too, but not to bludgeon you ;^)

[@PrecisionMovementCoach]

This will help: www.precisionmovement.coach/tfl-pain-solution/

[@BenjaminvonCramon]

@@PrecisionMovementCoach Gee, didn't realize how in depth your offerings go. I just signed up for TFL Program, will get to work. I just returned from a doctor visit, x-rays of hip look fine, but he's offering a shot in the hip joint. I supports my preference to give your method a good shake first, will see me in a month if I'm not way improved. I'm confident your approach will allow me to avoid that shot. Again, great work, Eric, good ole internet.

[@StarWarsTherapy]

I think you’ve just solved the root cause of all my physical ailments. Thank you. 🙏

[@PrecisionMovementCoach]

Nice!

[@jordanlegg5891]

I was doing the very first stretch, and during the first “circle” I had a huge pop and felt everything realign. THANK YOU

[@PrecisionMovementCoach]

Awesome!

[@c3clark270]

Love how you say "kind of high level information"! Precision inDEED with essential key points towards quintesensual motion. 🙏

[@PrecisionMovementCoach]

:)

[@lucindanewcomb8769]

How'd you know I suddenly have aching pain in the sides of my hips for the first time in my life? Awesommme.

[@PrecisionMovementCoach]

Thanks for following along.

[@miroiboii8936]

Bro, am watching all your vids since I discivered your Chanel!

[@PrecisionMovementCoach]

Enjoy and thanks for following along!

[@flurblewibble7735]

So glad I found your site. Excellent clear thorough explanations. Really good. Thanks.

[@PrecisionMovementCoach]

Awesome, thank you!

[@christinawolf8012]

Such a thorough and helpful video! Thank you so much!

[@susanthomas2232]

Looking forward to trying some of these exercises out tomorrow for my TFL and ITB pain.

[@PrecisionMovementCoach]

I'm glad that you found the material.

[@mikepopstar]

How did it go? I have bad pain along it--band

[@susanthomas2232]

Flierman The pain keeps flaring up even with limited exercise, but I have not been good at keeping up with the treatment exercises. So I need to start from scratch.

[@alexobed3184]

You are ah-mazing! I am feeling better from some exercises from one of your other videos already! And started yesterday!

[@PrecisionMovementCoach]

Wonderful!

[@Chachibenji]

I miss fitness purely because of professionals and their sober explanations like this. Cant ever go back because 99% of the industry is woo-woo psychotics who hate doctors, but this kind of stuff really hits me right in my fitpro soul. Its so helpful, and clear instructed. And as a band mobilizer Im like, absolutely in love with those wall hook setups.

[@PrecisionMovementCoach]

Thanks for following along :)

[@smartfittv677]

Great video. Good job 👏

[@PrecisionMovementCoach]

Thank you! Cheers!

[@priyankachand1068]

Was suffering from this pain post pregnancy because i used to sleep on the left side during whole pregnancy,. Finally got some explanation how to strengthen it , thank you so much

[@PrecisionMovementCoach]

You are welcome!

[@tinydrako1976]

Thank you so much. It helps my husband alot.

[@PrecisionMovementCoach]

Nice!

[@averyjoycelynbarakudablock4139]

Just before 15, ".... making sure that the hip doesn't slide out..." Oh So good to see this clearly addressed here. (Back on a "rewind"- I've been remiss). We're lucky to have you.🌿🌱

[@PrecisionMovementCoach]

Happy to help!

[@jcromwell1]

Excellent information. Thanks so much!

[@PrecisionMovementCoach]

You are welcome!

[@Sara-nn2em]

Eric, you have such a knack for explaining how our muscles work and how we compensate when they don't work. So helpful, you rock!!! thanks so much!!!

[@PrecisionMovementCoach]

That's what I'm here for. 😉 Thanks for your kind words!

[@robertday1194]

'this has helped me more than 8 weeks of PT

[@PrecisionMovementCoach]

Amazing! Thanks for trying it out :)

[@Autumn_Forest_]

You are worth your weight in gold!! Thank you so much for this information!!!

[@PrecisionMovementCoach]

Appreciate that!

[@denisesearle8973]

Brilliant explanation. Thank you for your expertise.

[@PrecisionMovementCoach]

Thanks for following along :)

[@enkibumbu]

Dude. You're great. First time I am hearing this stuff after years of research.

[@PrecisionMovementCoach]

Thanks for the kind words and get training.

[@staceykurzendorfer3937]

amazingly informative thank you!

[@PrecisionMovementCoach]

Glad it was helpful!

[@sejaloza6960]

Superb Sir, specially after 12.54 mints, a very big Thank you 🙏

[@PrecisionMovementCoach]

You're welcome.

[@tvanderploeg8122]

Thanks so much clear instruction bringing loads of insight…. Now it is only my own discipline to make it better.

[@PrecisionMovementCoach]

Glad it was helpful!

[@fitnessflowpilates1577]

I got so much from this thank you so much

[@joychuafitness8771]

Thank you for your quality content that's easy to follow.

[@PrecisionMovementCoach]

You're welcome!