How on earth do you stretch TFL?
I've finally gotten most of my ITBS issues sorted. I'm pretty well-versed in stretching, strengthening, & foam rolling these areas.
However, I cannot for the life of me figure out a TFL stretch that actually works. This is the lingering part that still bugs me after a big workout.
My PT was able to get to it by digging her elbow in, but that doesn't really work solo. Foam roller can't quite get to it, rolling on a tennis ball or baseball is pretty tough to pull off w/ body weight.
I've googled & seen various stretches that seems to work glutes or piriformis more than TFL. The one leg in front of the other, side bend, is the closest thing I've gotten to work, but it's not doing my hip justice.
Anybody have any guidance? Thanks!
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To stretch it, I do what you described. I play with the angle of my leg to find the best stretch on the day, sometimes a really deep reach across with my back leg helps, other times, just a shallow reach, but slightly forward or back of where I usually put it helps.
For the massage, try using the tennis ball by putting the ankle of the side you want to stretch up on the opposite knee (opposite leg bent, foot flat, lying down), letting the knee of the leg you want to dig into fall outwards, then position the ball right under your TFL and slowly lean over into it. Makes me jump off the floor sometimes.
Mike
http://graycook.com/?page_id=41
Scroll down to "Bretzel Stretch". While the first stretch is good, the one for you begins ~2:40 into the video.
Its a great all around hip stretch that will encompass some TFL & ITB
Good luck! ITB sucks...recovering from it now. Definitely keep up with the roller and various balls (I love a lacross ball myself).
Don't know if this will help, but I suffered from ITB and TFL issues for over a year. First one leg, then the other. After sports med doc, two pt's, massage, self-therapy, etc. I finally found something that works for me. It's a simple stretch. I learned it from a runner who used to be in the same boat as me. I'll try to explain it.
Go to a counter or table or other elevated item about waist height or above. As you're facing the countertop, place the lower part (bend at the knee) of the leg you want to stretch on the counter, parallel with the edge of the counter. Keep at least a foot of space between your foot/leg and your body. In other words, don't crowd up to the counter and your leg. It reduces the stretch. Simply lean forward, over your leg. You'll feel it. If you're like me, you'll discover just how tight your structures really are! After a year of fighting it, I did this a few times every day, and within a couple of days, my issues were noticably better, and about 10 days, completely gone.
It's somewhat like a pigeon stretch in many ways, but actually hits a much different area, if done properly.