Tensor Fasciae Latae (TFL) Muscle & IT Band Tendon IT Band pain is common in runners due to the amount of stress placed on the tendon during the act of running. The IT Band can cause a lot of pain in the hip and outside of the knee when tight. “Using a foam roller or trigger point ball can also be beneficial in promoting blood flow and circulation to certain structures around the hip while releasing muscle tightness or trigger points.The IT (iliotibial) Band is a long, tough tendon that is an extension of the Tensor Fasciae Latae (TFL) muscle. Outside of strength training exercises, Yeh recommends pilates, which she says is an excellent way to build a strong foundation around the hips while improving your hip and core stability.
#OUTSIDE HIP PAIN PROFESSIONAL#
“It’s best to consult a healthcare professional who can guide you as to whether certain stretches would be beneficial depending on the cause of your hip pain,” she adds. “If your muscle pain or tightness is due to an underlying strength or stability defect rather than true muscle shortness or stiffness, it can be counterproductive. Yeh warns that in some cases, stretching certain muscles of the hip can actually exacerbate and even worsen hip pain. “Increasingly, we’re finding that stretching isn’t the answer to hip problems, with evidence showing that strength training is actually much more beneficial for hip health,” says Williams. You may have heard that stretching will help alleviate sore, painful hips but this isn’t always the case. “Exercises like this should be complemented with a strength programme that incorporates all the fundamental movement patterns including squats, lunges, deadlifts and hip thrusts,” says Blakey. Repeat for 8-10 reps before moving on to the other side.When you have turned your hip out as far as you can, lower the raised leg back to the ground.
Once the knee is raised as high as possible, roll the thigh outwards.If balance is tricky, lightly hold on to something stable nearby. Make sure you don’t allow your lower back to curve too much during this movement.