How to Fix Pain in the Tensor Fasciae Latae (TFL muscle)
If you have tensor fasciae latae pain, you've got an ache along the outside front of your hip. On this page, I'm going to share some crucial ideas to fix your hip pain, and I'm going to share a few videos with specific exercises to help you fix your TFL pain. I'll show you some tensor fasciae latae stretches and some tensor fasciae latae exercises to make sure you get to the root of your pain and weakness.
If you implement what you see here, your hips (and your hip mobility) will thank you!
Quick Overview of the Tensor Fasciae Latae
The TFL is right here on the front, outside of your hip. it attaches to the ilium and blends in with the IT band and attaches all the way down to the lateral condyle of your tibia (shin bone).
It helps...
Shoulder Labral Tears Part 2: Does surgery work?
In this article, we're going to look at the statistics and studies on shoulder labral tear surgery to help you discern the risks involved. To learn all about shoulder labral tears check out part 1 of this blog series for more background information.
If you have shoulder pain and someone has told you that it’s coming from a labral tear, you may feel like your only option is surgery. After all, if something in your shoulder is torn, how could you possibly be able to do anything to fix it besides having surgery? You can’t possibly go in yourself to fix that tear!
What are the odds of shoulder labrum surgery success?
While surgeons may suggest that shoulder surgery is often extremely successful, it’s important to...
Shoulder Labral Tears: Everything you Need to Know About Shoulder Pain, Injections, Surgery, and Functional Training Solutions.
Learn more about how functional training can protect your shoulders.
If you’re experiencing shoulder pain, you may be wondering if you have a torn shoulder labrum. Read on for the science behind labral tear detection and diagnosis, and why functional training should be your first choice for managing pain and building the strength you need to maintain shoulder stability.
Table of Contents
What are Shoulder Labral Tears?
How Do You Know If You Have a Labral Tear?
The Reliability of MRI, MRA, and CT Scans for Diagnosing Labral Tears
The Reliability of Physical Tests for Diagnosing Labral Tears
The Reliability of Anesthetic Injections for Diagnosing Labral Tears
Why Massage Sometimes Makes Your Body Feel Worse
Massage and myofascial release are great for temporary pain relief, releasing tension, and to kickstart recovery, but you may need to add functional training to strengthen muscles and relieve tension and pain in the long-run.
Table of Contents
The Pros and Cons of Massage and Myofascial Release
When is Massage Good for Tight Muscles?
Understanding Short, "Tense" Muscles
Tight and Stiff Muscles are Weak Muscles
How Massage Can Fix Stiff Muscles
Massage isn’t a Permanent Solution for Tight Muscles and Joint Pain
Add Functional Training to Build Strength
When NOT to Use Massage for Tight Muscles
The Best Use of Massage for Tight Muscles
The Pros and Cons of Massage and Myofascial Release
If your muscles always feel tight...
How to sleep with anterior pelvic tilt
How should you sleep if you have an anterior pelvic tilt? If you sleep in the wrong position, will it make your tilt worse? If you sleep in a good position, will it make it better?
If you have an anterior pelvic tilt we have some great information for you, including how to sleep to improve your alignment, and a video to help you understand the best position for your pelvis at night.
What is anterior pelvic tilt?
An anterior tilt is when the front of your pelvis is tipped towards the floor. It's not a terrible orthopedic condition. It just means certain muscles are positioning your pelvis so that the front end is lower than ideal.
However, this position creates an arch in your lower back that is not ideal...
Are wide pushups bad for you?
Often when people first start to experiment with wide pushups, they experience one of two things: either they have shoulder pain, or someone tells them that they should stop doing wide push ups because they’ll end up injured.
Does this mean wide push ups bad for you?
No. Wide pushups are not bad for you when done correctly. The discomfort you may feel doesn’t mean wide grip pushups are unsafe. Wide grip push-ups can actually be GOOD for you if you do them correctly. Just like lifting heavy objects is not inherently bad for you, and in fact, can be beneficial and good for you when proper form is in place.
How do you do wide push ups properly?
Controlling your shoulder blades can help your shoulders move effectively and...
Hard to get up from a chair? Part 2: Exercises to help you stand up
This is Part 2 in a series. If you want a more detailed understanding of WHY you have trouble getting up out of a chair, check out Part 1 here.
A quick summary of why it's hard to get up from a chair
Long periods of sitting train your muscles into the sitting position. Standing requires those muscles to do something totally different.
To help your body relearn how to stand (and with less of that creaky transition time), you need to give your body the right exercises.
Let's show you a few simple ones right now!
A simple exercise routine to help you get out of your chair
If you haven't done any exercise at all in years, you may only be able to do this full routine twice a week. But you...
Hard to stand up after long periods of sitting? Part 1: The WHY
These days, a lot of people feel like it's hard to stand up after long periods of sitting.
You're at the office, working on a report for a few hours, and you go to get something from the printer. When you try to stand, you feel like the Tin Man from Wizard of Oz getting out of your seat.
You've been sitting at the dining table for twenty minutes. You go to stand up, and it's like your legs don't work anymore.
What's going on here? And how do you fix it?
In this article, we're going to look at WHY you have trouble getting up out of a chair and in part 2, we'll give you some simple exercises you can use to improve your body's strength and mobility gradually and safely.
Is getting up out of a...
Joint Injections for Pain – Do Risks Outweigh Benefits?
Introduction to Joint Injections for Pain Relief
Steroid injections are becoming as common as advil these days to treat joint pain. Doctors offer steroid injections to people suffering with hip, shoulder, knee, back and other joint pain as a way to relieve pain. Some swear by it and some feel absolutely nothing afterwards.
Up until recently, these joint injections were thought to be low risk with nearly no side effects. However, a recent study from the medical journal, Radiology, calls into question the safety of injections for joint pain
Let’s take a closer look at this study on steroid injections and what it means for you. The study found four main negative effects from steroid injections, and we will...
Get a Deep Squat? Why bone shapes don’t matter and how to get deeper
Your deep squat sucks.
You keep finding yourself stuck with your hips way above your knees. No matter how many times you try to go deeper, it just feels like you're stuck.
Your trainer or a P.T. might have said, "it's because your bones aren't made for squatting." You may have read this on the internet and been convinced that you're a genetic freak and cannot squat deep.
Maybe you did a test online, and now you think it's definitive. You aren't a natural born squatter.
Let's dive into deep squats and show you a few things that will help you squat deeper - regardless of your bone shape.
Billions of people eat their lunch in a deep squat every single day.
Hip mobility and deep squats
Let's talk about what your...
