Page 1 of 2 1 2 LastLast
Results 1 to 25 of 50

Thread: TFL OMG WTF

  1. #1
    Join Date
    Sep 2001
    Location
    The Cone of Uncertainty
    Posts
    49,549

    TFL OMG WTF

    So I've had intermittent problems with this muscle for years on my right side in particular, always thought it was my hip flexor but finally researched it during this latest episode and it's the Tensor Fasciae Latae that's the issue. Supposedly sitting on your ass too much is the most common root cause and I'm sure I'm guilty of that and it probably doesn't help that I'm on the rowing machine pretty much every day, where it gets contracted but never really stretched.

    Just took a trip where we walked a shitload every day and by the end of the trip I was crippled. Found a couple stretches that target the muscle but it doesn't feel much if any better, who has some tips for me? (Yeah get up and walk, I'm on it....or I will be when this shit hurts less). Any other tips? Can't really run, feet are too fucked up.

    edit: Searching "tensor" showed one mention in the long ITB thread but nothing really directly related...but you can't search 3-letter words so maybe this has been covered? If so a link would be appreciated.
    Last edited by iceman; 11-23-2015 at 05:55 PM.

  2. #2
    Join Date
    May 2009
    Location
    inpdx
    Posts
    14,394
    have you talked to a PT?


    apropos of nothing...i had astym done once for hip & IT band issues and it helped a bunch...painful therapy but surprisingly successful result

  3. #3
    Join Date
    Dec 2010
    Location
    Last Best City in the Last Best Place
    Posts
    3,824
    You might try Active Release Therapy (ART). This site looks like it can help you find a provider in your area. ART has helped me with various soft tissue issues. Good luck.

  4. #4
    Join Date
    Sep 2007
    Location
    tetons
    Posts
    7,358
    that sucks

    PT is always good- they are always so helpful with little common sense things to help alleviate the issue and things to do to help in the future.
    we have really good PT's here so maybe it's way easier to get to etc but I always feel they are worth their weight in gold

  5. #5
    Join Date
    Oct 2006
    Location
    MA
    Posts
    6,135

    TFL OMG WTF

    Ice...little things during the day can nip that right in the bud. Rolling is all the rage but hitting the side of your hip/ass a couple times a week with a lax ball and a small amount of fairly consistent stretching can help take care of it.

    Like others said, a pt or ART can help, even a masseuse for targeted work will help immediately. Pt can help teach you the little tricks to get rid of that shit longer term.
    Decisions Decisions

  6. #6
    Join Date
    Sep 2001
    Location
    The Cone of Uncertainty
    Posts
    49,549
    Yeah I have somewhat easy access to pretty decent PT, I've only ever gone before for injuries but I guess this counts as an injury, I wasn't even thinking of doing that so thanks.

    Brock I don't know much if anything at all about rolling, what do you do with the lax ball, just use it for pressure, roll it across the area hard?

    Thanks.

  7. #7
    Join Date
    Sep 2001
    Location
    Before
    Posts
    22,979
    Ellipticycle, then stretch and do the stretch where you sit on the floor, put your feet sole to sole on the floor and pull them in as far as you can.

    Works for this old guy with wracked knees and achy hips.
    Merde De Glace On the Freak When Ski
    >>>200 cm Black Bamboo Sidewalled DPS Lotus 120 : Best Skis Ever <<<

  8. #8
    Join Date
    Oct 2006
    Location
    MA
    Posts
    6,135
    Put the ball on the ground and lay your target area on it. Move around a bit, it's like a massage. You use the ball to mash up the muscles that are tight, which gives the discomfort. Lax ball is sort of advanced and may cause a little discomfort but I figure you have one laying around.

    For stretching, give a little warmup- hate stretching cold muscles- but this is great after those hikes. Lay on back, pull knee to chest, lightly stretch your ass. Take opposite arm, grab knee, and pull sideways to stretch the outer hip.

    Yoga probably wouldn't be that bad an idea, but again Id hate to just dive in stretching a cold area.
    Decisions Decisions

  9. #9
    Join Date
    May 2009
    Location
    inpdx
    Posts
    14,394
    ^^^ as above with a softer ball also works and less "discomfort"
    tennis ball, pinky ball, the bouncy little kids baseballs (pre-hardball)

    or get a foam roller (find them at big box sports stores now of various flavors)

    just roll up to the spot, and then ease onto it and off of it with your full body weight...keep working over it until the pain is more manageable
    do it a couple times a day

  10. #10
    Join Date
    Sep 2001
    Location
    The Cone of Uncertainty
    Posts
    49,549
    Cool thanks I'll give all this stuff a shot and see what works for me.

  11. #11
    Join Date
    Oct 2003
    Location
    Down the valley a bit further on the good side of the 49th
    Posts
    4,344
    Stretch the opposing and surrounding muscles as well.
    It's not so much the model year, it's the high mileage or meterage to keep the youth of Canada happy

  12. #12
    Join Date
    Jan 2008
    Posts
    886
    Currently having same flare up - thanks for info - mine is on left side. When I lay on left side, sends searing pain to outer shin as well as outside hip. Will check out these sites . . . after skiing

  13. #13
    Join Date
    Apr 2005
    Location
    A LSD Steakhouse somewhere in the Wasatch
    Posts
    12,143
    my in house pt says we both need to live healthier lifestyles
    but will treat you when you come out
    never been
    was it good?
    "When the child was a child it waited patiently for the first snow and it still does"- Van "The Man" Morrison
    "I find I have already had my reward, in the doing of the thing" - Buzz Holmstrom
    "THIS IS WHAT WE DO"-AML -ski on in eternal peace
    "I have posted in here but haven't read it carefully with my trusty PoliAsshat antenna on."-DipshitDanno

  14. #14
    Join Date
    Sep 2001
    Location
    The Cone of Uncertainty
    Posts
    49,549
    Yeah it was a good trip except I was gimping pretty hard through a lot of it. Great weather, good food, good to see the kid, definitely a fun time.

  15. #15
    Join Date
    Sep 2007
    Location
    tetons
    Posts
    7,358
    Quote Originally Posted by iceman View Post
    Yeah it was a good trip except I was gimping pretty hard through a lot of it. Great weather, good food, good to see the kid, definitely a fun time.
    Segway

  16. #16
    Join Date
    May 2009
    Location
    inpdx
    Posts
    14,394
    or swagway?

  17. #17
    Join Date
    Sep 2007
    Location
    tetons
    Posts
    7,358
    Quote Originally Posted by acinpdx View Post
    or swagway?
    Those are nice shoes. It that old larry in the pic?
    skid luxury

  18. #18
    Join Date
    Apr 2005
    Location
    A LSD Steakhouse somewhere in the Wasatch
    Posts
    12,143
    iceman don't buy jeans 2 sizes to tall
    heals up old man
    enjoy the day of thanks
    ski ya in a week or so
    you should call and see if there are any old summit chairs left
    you and the sweety can empty nest on the back deck in a 2xchair
    overlookin the sickgnar that the rog noodled solo for season after he couldn't hang in the lcc
    "When the child was a child it waited patiently for the first snow and it still does"- Van "The Man" Morrison
    "I find I have already had my reward, in the doing of the thing" - Buzz Holmstrom
    "THIS IS WHAT WE DO"-AML -ski on in eternal peace
    "I have posted in here but haven't read it carefully with my trusty PoliAsshat antenna on."-DipshitDanno

  19. #19
    Join Date
    Sep 2001
    Location
    The Cone of Uncertainty
    Posts
    49,549
    You bought one? Nice. I was thinking one would be cool out on the porch but N. was against it for some reason but if there's any left I'll try again, I think it would be pretty great.

    I saw some people on these one-wheel scooters in Spain, not sure how good they are but they seemed to work and I was jelly.


  20. #20
    Join Date
    Oct 2009
    Location
    seatown
    Posts
    3,511
    lacrosse (sp?) balls ftw. also taping two together can be money depending on what you're trying to hit.


    this thread scares the shit outta me as mobility is something I definitely neglect.

  21. #21
    Join Date
    Sep 2001
    Location
    The Cone of Uncertainty
    Posts
    49,549
    This shit is back after almost 2 years and wow I am fucking crippled. Gonna have to follow some of the advice from earlier in the thread again because I am so fucked up right now I can hardly walk. Literally a quarter-mile might as well be a marathon. I can not do it. Almost 2 years free of pain went by so that's good but right now this really really hurts a ton.

    Anyone additional thoughts/ideas/whatever for me? Thanks.

  22. #22
    Join Date
    Jan 2007
    Location
    Upstate
    Posts
    6,758
    Quote Originally Posted by yeahman View Post
    You might try Active Release Therapy (ART). This site looks like it can help you find a provider in your area. ART has helped me with various soft tissue issues. Good luck.
    Ice, you should convince your wife that the "release" part above is critical to recovery. After all, "studies have shown."

  23. #23
    Join Date
    Oct 2006
    Location
    MA
    Posts
    6,135

    TFL OMG WTF

    Ice if you can get to Boston I have a PT/chiro that can help w diagnosing, treating, and exercises. He does Graston and ART as well (if appropriate). Treated me for tendinitis and basically our whole crossfit gym on whatever issues pop up.
    Decisions Decisions

  24. #24
    Join Date
    Sep 2001
    Location
    The Cone of Uncertainty
    Posts
    49,549
    Brock yeah I can get to Boston it's only like an hour and fifteen, I'll basically do whatever it takes, maybe PM me or text me or whatever as to how to proceed.

  25. #25
    Join Date
    Jan 2011
    Location
    E >>> W
    Posts
    3,657
    Quote Originally Posted by Buster Highmen View Post
    then stretch and do the stretch where you sit on the floor, put your feet sole to sole on the floor and pull them in as far as you can.

    Works for this old guy with wracked knees and achy hips.
    two old guys it worked for
    Climb the mountains and get their good tidings. Natures peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop away from you like the leaves of Autumn. - John Muir

    "How long can it last? For fuck sake this isn't heroin -
    suck it up princess" - XXX on getting off mj

    “This is infinity here,” he said. “It could be infinity. We don’t really don’t know. But it could be. It has to be something — but it could be infinity, right?” - Trump, on the vastness of space, man

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •