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Muscle Imbalance 3 – TFL Dominance

Many good thinkers have understood the Hip musculature to be the main driver of movement for the knee (and to a certain degree, the foot) – but what if the hip movement is dominated by a relatively small and overactive baddie? What’s his name, how do we know he is overacting, and how do we beat him into submission so he functions as a normal part of the Hip Team? Our focus today on the hip flexor named “TFL” (Tensor Fascia Lata) – of all the hip flexors this one would be the most commonly found to be grumpy (technical word ;), tight and overactive. NOTE: Most people tend to think the Iliopsoas muscle is commonly tight, but we disagree with passion! The TFL and short Adductors of the hip are the more common culprits. The TFL will pull the pelvis into anterior tilt, inhibit the Gluteus Medius, twist the femur into medial rotation, and pull the patella north (via its attachment onto the Iliotibial Band) – causing all sorts of issues and pains at the low back, hip and knee. The kinds of sports that create this problem commonly involve lots of running and pulling into hip flexion (think of rowing, hockey, martial arts, etc). So let’s get in and trigger point and myofascial release this baddie! Be prepared for pain though, because he won’t be happy… All the best with Muscle Imbalance #3 in our series of Five Most Common Muscle Imbalances of the human body. Ulrik Oh, a lot of you are asking for how to purchase the Posture Pro and Dowel. So, simply jump onto our website, go to the Shop, click “Equipment”, and there it is!
This video demonstrates myofascial release of the TFL in two very different positions on Angus who is a rower. He squirms when we do the deeper trigger point technique!
The other position we use is getting hip flexors on stretch on a weight bench, allowing real myofascial opening of the hip with a PNF-Pulse Technique, and then incorporating Gluteal activation component. MAGIC!
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