TFL Myofascial Release: Relieve Tension and Pain

This is part of a series for Work Pain-Free Program that demonstrates a form of self-myofascial release to help reduce your pain.

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A Little More About Myofascial Release

Myofascial release (MFR) is often related to ‘trigger point therapy’. In MFR, the fascia (connective tissue) that holds your muscles, joints, and tendons together receives sustained pressure that allows it to release. This helps muscular imbalances (which are often the cause of soft tissue injury and are caused by repetitive motions) to resolve and heal.

The effects MFR has on the muscle

According to this study, when MFR is combined with static stretching, it is 33% more effective than static stretching alone at increasing range of motion and flexibility. This means that your general employee flex and stretch programs could have been 33% more effective in adding this method.

When you release the knots and adhesions in an overactive muscle, it allows an autogenic inhibition to happen, causing the muscle to lengthen. This is why it is considered a form of corrective flexibility. MFR also breaks up fascia and causes an increase of blood flow and chemicals that heal the muscle to enter the area.

Video Synopsis:
Welcome to the Work Painfree produced by Silver Keys Media! In this training video, we'll be focusing on the TFL (Tensor Fasciae Latae) muscle and how to perform myofascial release for pain relief. Grab your lacrosse ball and join us as we target the TFL located on the side of your hip bone. By applying pressure to specific sore spots while avoiding bone and nerve areas, you can effectively release tension and promote relaxation. Stay tuned as we guide you through the process, emphasizing the importance of breathing to aid in muscle release. Get ready to say goodbye to hip pain and discomfort with this TFL myofascial release technique!

Using a lacrosse ball, apply pressure to the TFL muscle on the side of the hip bone to alleviate pain.

Hold the ball against the sore spot for 30 seconds, being careful to avoid bones and nerves.

Remember to breathe deeply using your diaphragm to facilitate the release of the TFL muscle.

Learn how to release tension and pain in the TFL muscle with a lacrosse ball against the wall. Breathe and hold for 30 seconds.

Work Painfree Program | TFL - Myofascial Release (Training Video)

Learn how to release tension and pain in the TFL muscle with a lacrosse ball against the wall.

TFL Myofascial Release: Relieve Tension and Pain

Learn how to release tension and pain in the TFL muscle with a lacrosse ball against the wall.

00:00:00 Learn how to release tension and pain in the TFL muscle with a lacrosse ball against the wall. Breathe and hold for 30 seconds.

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