Exercise for Tensor Fascia Lata (TFL Pain won't stop!)

After amazing results in yoga class with a tight griselus(sp?), now I feel the need to stretch & strengthen my TFL & gluteus group. I love your way of showing this! Really supports what my 83 year old yoga teacher offers from ancient wisdom.
Many thanks, much appreciation and congratulations, to you, wise, compassionate young man!

Can you grow the tfl with a specific exercise or working out surrounding muscle ?

I saw the muscle really showing in the mirror, enjoyed the aesthetic of it and researched it a bit to understand its physiological function, found the name of it, looked up some strength/hypertrophy videos and yours was the top.

It’s odd how minimally this muscle is discussed, given how nice it looks, especially when at low BF.

Did some dancing, hurt my tensor muscle.

Best video I've found.

FANTASTIC!

Hi. I've had low back pain for years from a car accident 10 years ago. I started experiencing tingling/pain/numbness and mixed up hot/cold feelings on my right outer thigh about 3 years ago. I had finally gotten off my pain meds and was doing great in PT and getting stronger. In fact, I had learned that my glutes had never fired before, and now they were, and I was getting stronger with squats. But when I asked my doctors about the non-stop numbness/tingling/pain, etc, in the right thigh, my primary doctor sent me to a surgeon said the nerve in my lower spine was compressed by a bulging disk and I needed a discectomy. I reluctantly did the surgery. It's now more than a year later, and all the symptoms are worse, and now, all of a sudden, I cannot lift my right leg at all when I'm seated. It feels like my brain is sending the signal, but my leg doesn't move. I can lift the leg with my hands. I also cannot lift my leg if I bend over when standing. The leg will just not lift up at all. It does nothing. I've been to so many doctors, and no one can tell me why this is happening and/or what I can do to fix it. Before the surgery, I was working on my lower back pain from standing/sitting, working on anterior pelvic tilt, and making great progress. I had gotten off morphine pain meds that I had been on for 3 years. But ever since that tingling, etc started and I did the surgery, everything has been worse. I got a second option from another surgeon, and they said that the first surgeon might have made the situation worse. I've had MRIs and X-rays, and every doctor said there is nothing wrong that they can see. I have an appt with a Neurologist, but there is a 6 month wait in my area, so I'm just doing what I can while I wait. Right now, I'm trying to work out in a pool since I'm overweight and know I'm putting extra stress on my body. I'm trying to lose weight. I also love to run, and my long-term goal is to get back to that. What are your thoughts?

Thank you so much for this one! I have trouble getting in the asain squat because of my lack of control with the TFL. I didn't know what it was until you explained it. I definitely have benefited from doing your other exercises and can feel the burn from this one already!

Started your FAI fix this morning - my two worst tests were hip extension and hip internal rotation. Have been battling pain in my right hip since January of this year after my quad got tight and caused a chain of events leading eventually to pain in the groin and terribly tight hip flexors, talk of having a labral tear and or impingement. My right foot has flared since I was a child so that is a developmental factor I am fighting. My TFL has had ups and downs throughout this year long process of trying to get back to 100%. Right away I am loving your program I started this morning so I am hoping I have a chance with this method. I am in Indiana, do you do zoom appts to review the FAI fix progress?

I need help because I’m in pain my left hip and they want to do a surgery to give me a metal hip and I need help

Thank you 🙏

You provide good information. How I wish I could send your videos to some people I know and they would really listen and apply your knowledge. Someday . perhaps

Thank you, so much!

If you don't have a large box like your're using, what's an alternative?

The reason the TFL is tight and feels bad, is because other muscles, like the glute medius, inner thigh, inner hamstring etc are not doing the internal rotation.
Usually because you are in an anterior pelvic tilt.

This approach makes things look easy but it does not work. It's a much more complex work.

Can this help with snapping hip syndrome?

can you talk about osteoarthritis esp. knee osteoarthritis? I'm working on mobility as i grow older. but my knees break 90 degrees on a good day.

I have a teisted pelvis to left high left hip and short right leg. I just tries this 10 reps i could barely move my right leg and inch off the floor. Somehow after 10 reps my right gluege is sore as hell i gues i haves used those muscles in decades 😂😂

My pain is in the front around the groin muscles

I'm so happy l found your videos.

I am thinking about the TFL possibly being my source of hip pain because after I have been sitting and I stand up to walk, my left hip is extremely sore when I step down on my left foot and after a few steps the pain generally goes away. Sometimes walking quickly will bring on tightness in that same area. Xrays showed only minor wear in the hip joint (I'm 61).

Hip surgery incision lateral and posterior to hip joint cuts through the tfl. It's been three years and still cramping and weak
Your exercises are so awesome! Gets right in there

I get random painful cramping in that area

Hi Matt- I have severe knee valgus in the left leg only. Had my right hip replaced 4 years ago. The knee valgus has been an issue for over 10 years. I also have pins in the left hip that have been there for over 50 years. It has been a struggle the last 2 years trying to even walk without stiffness. I feel as if I am walking like the Tin Man. Been to PT this year-but doing the same old stick figure people exercise that just seem to miss this TFL muscle. I am going to give this a try along with the Healthy Hips that I bought from you 4 years ago. Thank you so much for your videos I am just about 64 years old and you have a great understanding that when you get to this age you are not a gumby!!

Thank you for these. I have no pain but realizing the tfl is weak.

I've recently been experiencing pain on the outside of my right hip and a couple of times when walking, the pain radiated down to my knee. I'll be in Disney World in a couple of weeks and am really concerned about all the walking. I talked with a relative who is a physical therapist and they thought from my description of the pain that it could possibly be my IT Band. I've done some IT Band exercises but haven't noticed a marked improvement. This was in my Inbox today so thought I would check it out and maybe add the exercises to see if they make a difference. I hope so, or Disney is going to be a bust! 😟

Well, seems this is not an issue for me but I am glad to watch and try these exercises anyway.

I was hit by a slow moving vehicle on a crosswalk about 3 weeks ago and fell hard on my right side. I had x-rays done of my right hip and knee and there were no breaks. I thought perhaps that I was bruised and that it should go away after about 10 days, but I am finding it difficult to walk more than about 1/4 miles or worse, step to the side if I need to get out of the way of someone approaching me. I have been doing some of these exercises lying in bed or whilst in the bath just to try and improve my range of motion. But I think I need to strengthen this part of my leg for stability.

I love how this muscle sounds like a tasty coffee-based beverage. 😄 Mine is weaker on the right side. Thanks for this helpful video, Matt. ❤‍🩹

I am currently dealing with a fracture in my tibial plateau and my other leg is pretty unhappy about compensating. So I’m looking at exercises that I can do without stressing my knee.

Had tfl issues in the right hip. What really resolved it was when my Rolfer gently massaged the right side of my abdomen above the the hip which was super tight. SometimesI believe that it may be a fascia issue. In my case it was. Thank you for your work, I have truly benefited from your knowledge.

Kung Fu round house kick would also work onTFL.

I have had like Max pain in my back, my hips and actually all over the body. I can feel your training helps. Sometimes it feels hard and i quit trying because i dont see quick fix, but i know that this not just fix over the day. You have to contiune doing the exercises. Like your Channel 💪🏽😊

I'm here because my right hip has this one pain spot that's been around for years. The soap maybe, but I'm not sure. After watching your videos for a few months it's clear that I've got to strengthen all the muscles surrounding my hips/midbody. I want to continue to enjoy the great outdoors and these videos give me a way to do that. With great results already.

I happened to be laying on the bed using a massager on the exact spot you are talking about. Thanks so much for the advice

I broadsided a telephone pole (driver's side) many years ago and fractured my pelvis in multiple places, fractured my sacrum (L) and separated my SI joint (L). I've tried to stay active over the years, and the pain has historically stayed in the periphery. After a particularly strenuous hiking/rappelling trip two years ago, the L hip just didn't bounce back. I recently had a lavage/barbotage/tenotomy on the L glute med tendon due to calcific tendonitis that wouldn't resolve even after 18 months. I had many iterations of PT before the procedure and recently started post-procedure PT, but I still have so much pain. Hard to tell if it's the tendon or the TFL...but desperately want to return to hiking/rapelling, kickboxing, etc.

Had you made the video in a speedo, you could afford to replace that fence😮. Sorry, it looks like mine and all I could think about is the 4 grand estimate my contractor gave me to replace it.

I was curious if my TFL is partially involved with my mystery pain on my left side. Left SI pain and oblique soreness; trunk rotation to the right has lower ROM. I for the life of me cannot figure out what is causing it. Thought it was psoas but that doesn't seem to be it either..? I'll add these exercises though and hopefully support the hip regardless.

Your page checkout is down

I have a lot of trouble with internal rotation in one hip. But when I do the first exercise I feel it more on the outside of the hip. I wonder what I’m doing wrong.

Question: my wife says her nerve root for her right hip hurts all the time, is there such a thing? She pushes on a door knob to get some relief.

I don't think it's this same muscle on me. It happens if I am bringing groceries in from the car, or when I go around the house scooping the cat boxes. I can't relieve it until I sit down for 5 minutes. Other than that, I have no pain. It is over the left buttock below the waist, and a little to the side. Really painful. Is that what they used to call "getting a stitch"? I've looked on anatomy charts and I can't figure out which muscle is involved.

I have a lot of pain in that area

Do the machines at the gym that work the inner and outer thighs work for this ?

I’m here just because I love your content

Great video! I'm 68 and have a left hip problem. It could to TFL or sciatica or psoas. I take yoga classes 3x a week and I'm still in pain. I feel fine when I walk (6-10 miles per day). I'll try a few of these exercises to see if I get any relief.

When I lift my left leg for an extended period of time I notice I get a serious cramping in hip...is that TVL? No pain but when I tried your excerise stretch I feel discomfort/cramping just on left side. Thanks so much for all your wonderful video's.

Thank you Matt for distinguishing stretching vs strengthening! I totally get it. Now I have to get to it!! 🤓

I train Muay Thai for 5 years and i had little problem in my hips I can not kick any higher than waist, and i cant not run or jump i feel pain tfl and my knee. Before that i was able to do high kicks... This problem start this summer, mayby because discgolf training bad form is start this after i start use more legs and hips problem start to annoy my hips. Do you have any cure to my problem 😅? Thx to good channel 💪