Having trouble with back pain or hip pain? There’s a quick self-release technique using a lacrosse ball that may help you alleviate the problem. Learn how to do it with this video showing an example of a Tensor Fascia Lata (TFL) self-release.
We make a ton of training videos for our staff and other PTs around the world. Occasionally we share them on our blog so those suffering needlessly can see how our approach to hands-on physical therapy helps others to get back to the living the active lifestyles they want and deserve.
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Self-Release Technique For Back Pain Or Hip Pain
Video Transcription [Please excuse grammatical errors due to the conversational nature of the video]:
Hey, guys! Jarod, from Carter Physiotherapy.
Here’s a quick video on how to use a lacrosse ball to loosen up the front side of the hip called the Tensor Fascia Lata or TFL.
TFL is a muscle that runs from the front point of the pelvic bone to a little bit over the top of the pelvis down. It attaches into the IT band and this area really gets tight in a lot of different people.
We sit a lot, so the IT is usually held in a shortened position. And when we stand up, if it’s real tight, the muscle will pull us into kind of what we call an anterior pelvic tilt, which can compress the low back.
There are many things that can be caused by tight TFL. I’d like to work these out on a foam roller, but quite often it doesn’t really get in deep enough. It’s a little easier to really get pointed pressure with a lacrosse ball. So it’s quite simple. We’re just going to lay down as if laying on a bed. So I would suggest doing this on the ground, yoga mat, carpet, or something like that.
Basically, you are going to put it down and have it right below the front point of your pelvic bone. Then tilt out the legs and modulate your weight with your arms legs and the further leg away.
Then, you find those tender or tight areas and just do some tiny movements in that area. Make sure you won’t hit the front part of the pelvic bone. You should be in the soft tissue right below that point or slightly to the side.
A lot of times people will do this and they get a little too medial or too inside. Now, you’re looking at potentially pushing on the inguinal ligament on the femoral arteries and nerves. You don’t want to do that either. You find that point on the bone going right below it and don’t go any further inside than that. It’s there and out. This is the area right here that we’re working for loosening up the TFL.