Knee Pain Week - Day 3 - The TFL -MoveU скачать в хорошем качестве

Knee Pain Week - Day 3 - The TFL -MoveU

Start Fixin Yo’ Sh!T - https://moveu.com/program-info Do you have IT band pain? Pain on the outside or inside of your knee? Pain on the outside of your hip?Do you get a throbbing, nerve-like pain that radiates down the side of the thigh? If not, tag someone who does!!! Today’s video is going to teach you how to “relax” the TFL (Tensor Fasciae Latae) muscle that will in turn release tension on the “IT band” (iliotibial band) on the outside of the thigh. This will help to reduce knee, hip, and leg pain caused by an overactive TFL muscle. Spend about 2-10 minutes hitting different spots on the side of your hips. This can be agonizingly painful. Don’t push so hard that you can’t relax or breathe, stop pushing into the muscle just before that point. A tight IT band occurs as a results of lack of glute and core strength. As the pelvis falls into anterior tilt (arching the back and sticking the butt out), the TFL muscle on the side of the hip (and the glute medius and piriformis) have to work overtime to make up the inactive glutes. This excessive activation causes the IT band to tighten up. As the IT band tightens, it can put tension on the outside of the knee and, like drawing a bow string, can actually buckle the knee inward, thus putting tension on the inside of the knee as well. Though this self-massage exercise doesn’t look sexy, it does absolute wonders for peoples’ back, hip, and knee pain. Do this every other day for a few weeks and see what a difference it can make. Ultimately, retraining your pelvic position and activating the glutes and abs will prevent the TFL from over activating. Want more help from us? Head over to MoveU and enroll in the Forever Fix program. Our online program allows us to help people all over the world. Learn more, and begin improving today at https://moveu.com/program-info