IT Band Pain 🤕 The IT band (illiotibial band) is a dense, fibrous band of connective tissue that runs along the outside of the thigh from the hip to the knee 🧠 It can be a common cause of knee pain as well as those found in the hips! 🫤 Sometimes the first thought is to absolutely hammer this area with the foam roller, stretch and find yourself getting nowhere! 😤 Starting to work on some strengthening and mobility of the hips, glutes, hamstrings, quads as well as single leg control can be a g

🦵The TFL (Tensor Fasciae Latae) is a small but mighty muscle on the outside of your upper leg. It helps stabilize your hip and knee, connecting directly to the IT band that runs along your thigh. 💪Stretching your TFL can ease tightness, relieve hip tension, and boost mobility. A flexible TFL supports better movement and helps keep injuries at bay. #TFLStretch #HipMobility #InjuryPrevention | Nikki Thomas

Stretching the TFL Muscle 🦵The TFL (Tensor Fasciae Latae) is a small yet important muscle located at the side of your upper leg. It plays a key role in stabilizing your hip and knee, linking to the iliotibial band that runs down the side of your thigh. 💪Stretching the TFL can help alleviate tightness, reduce hip discomfort, and improve overall mobility. Keeping this muscle flexible is essential for maintaining proper movement patterns and preventing injury. #TFLStretch #HipMobility #InjuryPrev

Episode 274: “Tensor Fasciae Latae Release” The Tensor Fasciae Latae also known as the “TFL,” originates on the ASIS and inserts on the Iliotibial tract. This muscle will abduct, flex, and internally rotate the Hip. When the Gluteus medius is weak, there is an increase demand of the TFL as a secondary hip stabilizer, which in turn this muscle becomes overactive and tight (Fredericson et al, 2000) Dr. Shirley Sahrmann describes this muscle as having a very low threshold to become activated. She s