Treating my TFL (Tensor Fasciae Latae!) using Trigger point therapy. .
. ⭐If you have any of the following problems read on: .
🌟 HIP PAIN, 🌟Outer thigh Pain
🌟 a deep ache behind your hip, between the sit bone and greater trochanter.
🌟 Pain can be mistaken for Bursitis of the hip or thinning of the joint cartilage. .
. 🏃If you walk, run, climb, sit for long periods, sleep with your knees up or walk with heavy loads and have any of the symptoms it's worth treating this muscle! .
. 💜TO LOCATE: find your hip bone, move two fingers away from the middle of your body then rotate your foot inwards and outwards, you will feel the muscle working. .
. 💜TO TREAT: using a lacrosse ball is ideal but a foam roller, Elbow or Tennis ball can work. Roll around to locate the 'sore' spot, don't worry about it being in the right place, if it's sore it probably needs it. You can do this against a wall or on the floor. Press and hold until the pain decreases....note: it may increase first! Your pain level shouldn't really be above a level 7 out of 10. Decrease the pressure if it is. Alternatively you can press and hold for 10 seconds on 10 seconds off x 4. For best results do a hip flexor stretch afterwards. .
. 💕 EMOTIONAL Link: Hip problems are said to be linked with a fear of moving forward.....ask yourself if there is anything you are fearful of in the future? And what benefit is there to you being in pain.... Yes you read correctly...what BENEFIT!