TFL Trigger Point Release - How to Release the Tensor Fascia Latae Muscle.

If you're a runner, have IT band tightness, hip pain, tight hip flexors, or pain on the outside of the knee it may be your TFL, not your IT band. Stop rolling your IT band and work on your TFL instead; you'll be much happier in the end.
The TFL is tight often because the iliacus (part of the iliopsoas and a primary hip flexor) is tight as well. The TfL is also a hip flexor; it's a relatively small muscle that is located right where the pocket would be on most pants. It then travels down and blends with the IT band (which is why releasing this muscle has such a huge effect on the IT band).
If you have a tight IT band, stretching the TFL will help. And it can also help you resolve issues with an anterior rotation of your pelvis and tightness in your iliacus and other hip flexors.
We recommend using the Hip Hook to release the iliacus first. Then move on to enough to the TFL. To achieve that you will need a small ball to release the TFL, like a lacrosse ball or something no larger than a tennis ball. This is a pretty small muscle, so we want to use something little enough to get at it effectively.
When pressing on the TFL, some things to note can cause pain or weird sensations that travel down the leg even into your shin.
So if you experienced that, when you're doing this release, you know that you have a trigger point there. You know how important it's going to be to maintain prolonged pressure on that spot.
So to find that muscle, you are going to lie on your back.
Put your hands on your hips right at that bony part I was showing on the model. Your iliacus is in the inside of that bony part. And on the outside of that bony part is where the TFL is. Once you identify that spot, you're going to place the ball there and roll on top of the ball, making sure to hold it in place. From this position, you may already feel some tension, which is an excellent place to start.
Don't stop there; once you have maintained pressure long enough and feel a release of tension, its time to move to an even better spot. The perfect spot to get at the TFL is to bring your top leg over the bottom leg. This angle should hit the TFL perfectly. Sit here for 30-90 seconds to make sure you're effectively releasing the TFL muscle.
Stop rolling your IT band and work on your TFL instead; you'll be much happier in the end.
__________________________________
Created by a physical therapist, the Hip Hook is the world’s first tool designed for psoas release AND iliacus release. Just a few minutes a day with the Hip Hook can provide long-term pain relief to the lower back, hips, tailbone, knees, and feet.
Tightness in the iliacus and psoas is directly connected to many different kinds of pain throughout the body because its tightness rotates the pelvis and twists the body out of alignment. These patterns are uncovered in the bestselling book "Tight Hip, Twisted Core - The Key to Unresolved Pain" by Christine Koth, MPT.
Learn more about the Hip Hook throughout our KZbin channel and on our website.
Hip Hook - www.alethahealth.com/the-hip-...
Tight Hip Twisted Core Book - www.alethahealth.com/tight-hi...
Aletha Website - www.alethahealth.com/
__________________________________
While there are many users of the Hip Hook with hip pain pain who have been successful and experienced positive results, it is recommended that you please consult with your healthcare practitioner before using this muscle release tool to assess your particular situation.

[@ES-7766]

I just experienced this pain for the first time in my 58 years. I was in so much pain and absolutely miserable. Ibuprofen 800 didn’t help in the least. The only thing that brought me relief was otc Formula 303 muscle relaxers and red light therapy. I had just received the small red light panel. I ordered it for vision and skin improvement. Not knowing much about it, I thank my lucky stars I tried it. I will be trying this exercise, as well. Thank you for posting this helpful video.

[@mulitiger]

I've been consistently using the hip hook since I got in March and have been experiencing huge relief, but holy moly the TFL is a whole new pain in my arse / hip and can barely make it 20 seconds & then I'm quite sore for days afterward. I also realize I've been suffering in pain with hip, low back, L5S1 injury for years and healing will take time. Thank you for sharing these great tutorials and knowledge. :)

[@AlethaHealth]

You are so welcome! We are happy that you are finding these trouble spots and making progress. Keep up the good work. We think you may find this article on our website helpful to mix in some additional stretches that can target that TFL muscle following the release you perform. www.alethahealth.com/post/the-best-hip-flexor-stretches-for-tight-hips

[@stephenyoung4433]

Thank you for showing exactly where the TFL is located and on the model! Well done!

[@danc2207]

Thank you for this. I've owned a hip hook since they were released, and it has helped me tremendously, but over the last 6 months or so my TFL has become my predominant source of pain. This release technique seems promising!

[@AlethaHealth]

Give it a try and let us know how it goes! That's also great to hear that you have experienced lots of benefits with the Hip Hook. :)

[@amyo.garcia2365]

I am sooo happy I found this video (and all the hip videos). My sister gave me a hip hook for Christmas and it has sent me on this search. I am committed to relieving my hip pain and all the videos I have found will be so helpful. And here I thought I just needed to stretch more. I'll keep you updated on the Hip Hook and these exercises. Thank you, Aletha!

[@AlethaHealth]

We are so glad to hear our videos have been so helpful! We're looking forward to you relieving your hip pain with the Hip Hook 🥰 keep us posted!

[@brittneymiller4220]

Thank you. I’ve had a knot in this area since I had my daughter 4 years ago. After one session I felt some release. I plan to keep doing this. Thank you thank you thank you.

[@AlethaHealth]

You're welcome!!

[@karenpiraneo5426]

Great info!! Thanks so much, Christine.

[@AlethaHealth]

You're welcome!

[@kqh123]

Tensor Facsia Latte! ☕

[@keenanranch849]

Thank you!

[@eden8935]

this was sooo helpful!!

[@AlethaHealth]

We're so glad!!

[@ctrononon]

Is there a more aggressive version of this TFL release (near the end of the vid) I can try? I'm hypermobile, and I can never tell if I'm doing something wrong or if it's me, but I often follow instructions like this and feel no stretch. Yoga is always interesting for the same reason.

[@AlethaHealth]

When releasing the TFL, you should be feeling more of an intense pressure being placed on the muscle. We wouldn't describe it as feeling a stretch. What do you feel when lying over a lacrosse ball on your TFL muscle?

[@NikephorosPhokas]

If it isn’t feeling uncomfortable at all very likely you’re TFL is fine. Since you report hyper mobility in the hip joint you are likely searching for a problem where there is none.

[@ctrononon]

@@NikephorosPhokas I had watched the video wrong and missed the part about the lacrosse ball. I watched in its entirety just after, and did this and got a fantastic release of my TFL. I went into PT after this and scored 8/9 on that scale for laxity (hypermobility), so now I'm learning how to exercise without constantly hurting myself. The TFL are and my soas are constantly tight trying to make up for the back injury and weakness elsewhere, apparently. I still do this release every now and then, and it's really nice.

[@johannagracejordan7162]

Hi there, I have your Hip Hook and Ball and Nuckle. For someone old like me though, that it is hard to do all this every day, what about taking Flexoril to release some muscle tension stuff )of which I have 70 years plus of it...till you can get a hold of things? I had a hip replacement in January and tight muscles are my prob along w/low back issues. But I believe what you teach is correct. What do you think about temporarily taking some Flexoril, will that help?

[@AlethaHealth]

The muscle relaxants may be more of a short-term symptom reliever, but not truly address the root cause. If your doctor has recommended them to help with pain relief, then you can continue to take them. For a longer-term solution that is getting at the root cause of the issue, we recommend continuing to use the tools with consistency. This will help release tension in the muscles that are causing misalignment and limitations in the body that may be contributing to pain. Start with a simple routine of 10-15 minutes per day using your tools and see what kind of difference it will make over time. :)

[@PhishedOff]

Aletha, what would a sore spot be just in front of that bone? I thought that was my TFL thank you for showing this clearly. I have little knots on the front of that bone only on that side - that's my bad side. Maybe that's a trigger point? It's very painful and seems to be worse until I do glute med exercises and/or (not sure yet) get my rotated pelvis back in alignment using the exercises in your book. The only one I can do that doesn't aggravate my back (at this time) is the one on my back w both knees up. That's been a life saver.

[@AlethaHealth]

Hey JD! When you say "just in front of that bone" are you referring to the muscles just below that bony spot (otherwise known as the ASIS)? If so, that may be either the lower part of your iliopsoas or even the upper part of one of your quad muscles, such as the rectus femoris. When the TFL is tight, these areas can often become tight and even feel sore to the touch too. As you do your muscle release work with the Hip Hook on the inside of the pelvis to get the psoas and iliacus, along with the release work on the outside of the pelvis to address the TFL, that area that you are talking about may start to loosen up on it's own. Of course, you can also see if adding in an additional hip flexor or quad stretch or even releasing the upper quad helps with this too.

[@PhishedOff]

@@AlethaHealth Hey thank you! It's about 3" down from the top of my ilium and 2" north of the crease between my pelvis and thigh - outside part where all the fat sticks out LOL. I have a few lumps there that hurt, but not on the other side. The left side feels like solid muscle or tissue, on the right feels like there are spaces between the lumps - I am overweight and have tons of knots everywhere. My PT hasn't really addressed it yet as he's working on other parts (I'm kind of a mess and I think he's happy I found you to help him out) hahaha :) But, I was hoping you'd say sounded like if I get a grip on the other two that might ease up - plus I'm trying to use fascia release on it - nobody told me too but figured it can't hurt? Thanks again! Have a blessed day. (p.s. still waiting on my hook - I was in the backorder group - anxiously awaiting shipping on Feb 15!!)

[@AlethaHealth]

@@PhishedOff You're welcome! Sure, you can try to release that muscle as well and see if it helps. Perhaps the next time you visit your PT, you could ask him about that area to better understand what muscle it is and how to address it. We can't wait for you to receive your Hip Hook - hopefully very soon! :)

[@GotyaSteph]

I have a twisted pelvis , I spend 400.00 a month on 2 orthopedic massage sessions . I injured my self on a hip adductor machine in the gym 7 years ago . It caused my right hip to be anterior up rotated abc left hip to be posteriorly rotated . My left should is always bothering me . My knees hurt . The left knee can’t fully straighten . My right leg is slightly longer than my left now . I notice my hip flexors are extremely tight . Can this help release the tension . My right and left side are really imbalanced . I tried to pso rite but it didn’t help . Idk if it’s because it’s not proving enough pressure or because im so skinny

[@AlethaHealth]

Thanks for reaching out and sharing this. The Hip Hook is different than other tools because it can address BOTH the psoas and iliacus muscle. Together, these muscles make up the iliopsoas, which is the body's primary hip flexor. Other tools and balls typically address only the psoas, leading to shorter-term results. In our experience, releasing tension in both the psoas & iliacus by using the Hip Hook has helped so many people overcome pain & tightness and see longer-term results. We'd love for you to give the Hip Hook a try and see how it helps you out! :)

[@michellewalsh7065]

Does a tight tfl lead to tight tibialis anterior muscles, too?

[@AlethaHealth]

It's possible that there's a connection between tension in the hips and the tibilias anterior. When there is tension around the hips and pelvis, it can have an impact on how the rest of the leg functions. The calves, shins, and feet are common areas where you may feel tight.

[@vcash1112]

Hi, How many times a day with the ball? Thank you.

[@AlethaHealth]

It's really up to you and how much you feel you need to use the ball to release the muscle. You can start with every other day and see how that works for you, but you can also use it every single day and even multiple times per day as needed.

[@patriciac5657]

Can I do that with the bal with my hipreplacements?

[@AlethaHealth]

As long as the hip area is completely healed following the hip replacement surgery, you should be fine to use a ball on your TFL. However, we must recommend that you first check with your doctor because they would know your situation best.

[@alethafox4308]

Hi