Try this TFL & Quad focused release

STOP ROLLING YOUR IT BAND

Did you know it takes 2 TONS of pressure to stretch the iliotibial band (ITB)? Anyone who's tried to roll their IT Band knows, it can be very painful. If you have what's called IT Band Syndrome, this area is already inflamed and aggravated so we don't want to roll directly over this tissue.

Give yourself some deep pressure onto the tiny triangular Tensor Fascia Latae TFL muscle instead. This one's more of a 'hurt-so-good' feeling.

Think of the TFL muscle as a rubber band and the IT band as a strip of leather. If we want more slack on the IT band, what would you pull on 1️ the rubber band or 2️⃣ the leather? Yeah. The rubber band makes more sense.

How to Foam Roll your TFL and Quads

Setup: Find your ASIS, the bony point on the front of your hip. Lay on your stomach over the foam roller, find that point, then slide down an inch or so right where the slit of your pants pocket would be. This is your Tensor Fascia Latae muscle (TFL).

Part 1, TFL: Spend 30" to a minute with deep pressure on the TFL. Lightly rock side to side while taking long deep breaths. Avoid rolling up and down (head to toe direction) because this muscle is very short so you'll most likely roll off the desired spot.

Part 2, Quads: Move down into the lateral quad, side of your thigh muscle. Divide your thigh into thirds working in the top third for 30-60 seconds, then middle third for 30-60 seconds, ending closest to the knee in the distal third for another 30-60 seconds.

Bonus: When you find a tender point, perform and active release. Hold pressure on the tender spot, then bend and straight your knee.

Remember! Brace your abs like you're in a plank the entire time.

Patient Story:

I tore my meniscus earlier this summer. I'm an active person who plays a lot of different sports (basketball, weight lifting, rock climbing, running, skiing). I was worried I wouldn't be able to do everything again. Julia got me fixed up good as new. She built a regiment that built strength around all the different kinds of demands I put on my knee. I learned a lot along the way, and feel empowered to keep myself healthy going forward. Thanks HOPT and special thanks to Julia!

For a custom return to sport plan, fill out our contact form or text (646)926-1403 to schedule a PT evaluation.