Tackling the TFL - Mobility and Rehab | Tim Keeley | Physio REHAB

#tfl #mobility #glutes
TFL injuries are reasonably rare, but do happen. In fact, I have a patient at the moment who has one from running due to an overload and then weakness. The cause is the glute medius not doing a good enough job when she runs to stabilise her hip, and so the TFL gets worked pretty hard.
To help with the rehab try working on mobility first to loosen up and then the strengthening second - isolated, working towards functional rehab and standing.
1. Foam Roller Release
2. Trigger Point Ball Release
3. Sidelying Abduction Raise
4. Sidelying Abduction Raise (band)
5. 1 Leg Hip Htich - pilates ball
Physio Fitness | Physio Rehab
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[@mariacarrillo6249]

Your videos are full of valuable details!! The “how to” full of the little subtleties in doing each exercise is what makes this channel so interesting! I keep adding rehab exercises to my hip/leg/glutes warm up routine ALL from your channel, I am not injured, just to keep my arthritic knees healthy. Thank you!!

[@physiorehab]

😄

[@rowenalam74]

This is fantastic Tim. Appreciate the TFL focus. Have a client who tore his TFL off his ITB a while ago. I’ll be implementing these to help strengthen as part of his program. (BTW, I’m Sav’s neighbour from across the road) 😊

[@hugobot5]

THANKS AGAIN TFL is a longterm common culprit of mine , really appreciate these great videos ... a Treasure of info n help

[@physiorehab]

Awesome :)

[@ThomasHayes-fb2pv]

Watched a many video like this. You top them. Very good sir!

[@garyknight8616]

Thanks

[@garyknight8616]

Hi Tim. Just want to say thank you for this and all your previous videos. I owe much of my own Rehab and general fitness to your channel. All the best from the 🇬🇧

[@physiorehab]

Thank you! 🙏👍

[@garyknight8616]

@@physiorehab hope you received the money I sent!

[@physiorehab]

It looks like it’s come in via you tube. You’re a legend! 🙏

[@schattenseele66]

the last one really has it for me

[@thrivefnl]

Super video
Thank you!

[@physiorehab]

😄

[@lunahazel670]

Thanks so much! Pretty informative!
Just a quick question, can I work on the muscle when it’s still hurting a bit when I press on it? Many thanks! 🙏

[@And-rc9yy]

0:3 Tensa fasha lata ??????? Sure would be nice if you'd write this down in the description. Edit > I found it's the: Tensor Fascia Latae

[@nateshotdogspetcare]

Thank you greetings from America. For the last movement you did that works the left glute. (The one with the purple ball)….is there something similar that doesn’t require a ball?

[@lkjhgfdsa14111990]

that does not work the TFL, the TFL does flexion abduction and internal rotation. it’s the opposite action of the gluts. if you clench your gluts, your TFL will reciprocally relax.

[@physiorehab]

It’s does actually. The first part about movements like flexion, abduction and internal rotation - you got right. But the second part is actually incorrect. It’s main function is to stabilise the pelvis in standing and walking and so works WITH the glutes.

[@lkjhgfdsa14111990]

the TFL have the same function as the anterior fiber of the glut medius (flexion, abduction and internal rotation).
if you clench your gluts (max) you’re performing extension, that reciprocally inhibit your TFL and your anterior fibers of your glut medius. this is with respect to your demonstration to the open kinetic chain exercise.
your close kinetic chain exercise does not isolate the TFL, it’s a compound movement that uses all your abductors TFL, glut med, upper fibers of glut max etc.