Name: Tensor Fascia Lata (TFL) SA Static Release
Uploaded: 2023-04-26T01:01:16.000Z
Duration: 1 min 42 s

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https://stream.mux.com/hcyes00Kfb003mMo00jQ00Hh9xlvFojvBn900Fvq3lYO02UbU.m3u8

Learn how to properly perform a tensor fascia lata (TFL) self-administered static release in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and technique (including progressions and regressions). Safely reduce TFL hypertonicity, improve lateral hip extensibility, and increase hip mobility while supporting optimal lumbopelvic alignment and lower-extremity mechanics. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce pain, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Lateral Leg Release

Understanding the TFL Anatomy

Technique for Releasing the TFL

Tensor Fascia Lata (TFL) SA Static Release

We're going to go through step one of the B2C Fitness lateral leg release progression. So, step one of our lateral release progression is to statically release the TFL. I'm going have Rick step in and help us demonstrate this self-administered release technique. First off, the TFL runs from ilium, right, so our iliac spine really, the top of your hip bone, to your greater trochanter where your hip joint is. So right between that, on the anterior aspect of your hip. So this triangle here, right about where your front pocket is, is where your TFL resides so to speak. I'm going to have Rick lay on a foam roll, on his TFL, to start releasing this. We can use either a foam roll, medicine ball or soft ball as somebody progresses, or gets deeper and deeper into the muscle. So, Rick, let me have you go ahead and lay down here. He's going to keep the leg he's releasing relatively straight and soft, and then use this leg for support. I'm going to have him roll both forward and back, as well as up and down to find the most tender spot within the muscle where that trigger point resides. Usually those are in the middle of our muscle belly. He's then going to hold statically on that point without movement in a relaxed position for at least 30 seconds, or, ideally, until he finds release. Thank you.

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Tensor Fasciae Latae (TFL) Self-administered Static Release:

Explain to your patient/client where their TFL is, and if necessary palpate the TFL so they know where to exert pressure with the release tool. I have found the cue, “It's the area just behind your front pocket” helpful.

Instruct your patient/client to assume a side-lying position, with a foam roll, softball, or 

 tool underneath them, just inferior to their iliac crest.

Ask them to flex the hip and knee of the top leg, so they may rest that knee on the floor in front of them (this will aid in keeping your patient/client on their anterolateral pelvis and reduce some of the pressure exerted on the TFL)

Have your patient/client roll anterior to posterior, and from the iliac crest to greater trochanter (stay off the greater trochanter), using the release tool to scan for tender points.

When the most tender point is located have your patient hold still on that spot and attempt to relax.

Wait for the discomfort to subside or for a “release” (generally 30 – 120 seconds).

Move on to another tender point or the next muscle to be released.

The amount of pressure exerted during this technique is significant, so finding the right release tool for the individual (i.e. sufficient surface area) is important. Too much pressure will result in guarding and is unlikely to result in any benefit.

Patients/clients will often mistake the greater trochanter for a tender point. If this is not corrected, days and weeks of using this technique may result in inflammation and pain (trochanteric bursitis or contusion).

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