So you’ve finished work after 8 or more hours sitting and driven to your local affiliate to train and there are a few squats and deadlifts on the board… if you haven’t released your TFL (tensor fascia latae) muscle then your form will be compromised.
TFL is one of those muscles that likes to do everything, hip abduction, hip flexion, femoral internal rotation, pelvic stability, tensor of ITB, tibial external rotation and assists gluteus maximus in supporting the knee in stance phase of walking. Sitting really promotes it’s use as it is held in a shortened state and the synergistic gluteal muscles all become inhibited, allowing the TFL to be the first pick of muscle recruitment.
In simple terms ‘TFL dominates over gluteus medius recruitment’.
Instead of rolling in pain over your ITB, target the TFL!
When TBC athlete Leilani came through the clinic for a tune up we tried out the theory. The first image shows Leilani squatting straight out of her car and after a day at work. Struggling to hold position in a deep squat. The second image shows Leilani in more stable squat, deeper and with a more upright trunk posture after we rolled her TFL 6-10 times while lying on her back… no other treatment or stretches or coaching.
James McEwan graduated with a Bachelor of Physiotherapy from the University of South Australia and has worked extensively in orthopaedics and private practice physiotherapy interstate before establishing Adelaide Advanced Physiotherapy to provide the best in manual therapy services. James has a passionate interest in strength and conditioning training, injury management and prevention, functional movement, Crossfit, cycling and all things to do with the ocean.
He has continued extensive post graduate study and training to be able to offer highly skilled treatments for your body’s condition. He is one of two physiotherapists in Australia to attain Level 4 certification in Strain-Counterstrain techniques. After a serious cycling accident at the end of 2013, James has experienced firsthand, the whole process of restoring both physical and psychological function from injury. James is passionate about sharing his clinical knowledge and presents REHAB Trainer courses (www.rehabtrainer.com.au) throughout the year. Learn more by following Injured.Functional.Optimal.