Suddenly developed issues with this muscle in my hip out of nowhere. Next race is in 2 weeks. What are my options ? I’ve been stretching as much as possible, but went out for routine 6 mile run tonite and had to shut it down after 4 due to pain. Any quick healing suggestions ?
Desk job? Bring a lacrosse ball to work and sit on it and grind away at your glutes/hips. You’re not going to lose much in two weeks if anything at all - I’d probably stop running and add some rides instead
Or if you do run, very short intense stuff
I do sit a lot in cars, at work and on planes. The long flights to Europe in coach class can’t be helping. I’ll keep rolling it and take it easy for a few days.
Really try a hard round ball if you can (unless you are already) – a flat roller is good, but the ball can really dig in there more.
Went to PT today and he confirmed its a TFL issue and recommended using a lacrosse ball…maybe you should consider a job in PT, you were right on the money.
Hah! I’ll use that in my signature in the next injury thread…
I’ve gone through extensive tfl/IT band stuff for 4 years. This was the year I finally solved it and did my first half ironman pain free for the first time ever… Well, injury pain free that is
Happy to help!
I have some experience with this… I had a chronically sore TFL, and the lacrosse ball/foam roller did alleviate some of the soreness, but I found better lasting improvement when I started to strengthen my glute med. Through a bit of research and confirmation from a local pt, the TFL can become sore because our bodies are using it to compensate for a weak glute med. I find that most of my physical ailments can be traced to a mobility restriction in some area, or unbalanced/deficit strength. I am not a dr, pt, and don’t claim to be, but I am a trainer, and have studied a lot about mobility, bio-mechanics, some about anatomy/physiology. And any issue I have personal experience I have likely researched to the moon and back. If the problem persists, or you find out that this sounds true for you, add some glute med strengthening exercises into your routine… they can’t hurt a thing. Exercises such as clams, or banded side or 45degree back steps (with light resistance band around ankle) will help strengthen glute med, and a quick google search can produce some other exercises that may include lateral leg lifts with rotation. I also found that landing on the outside of my foot when running slightly contributed to my TFL soreness. I haven’t had any more issues since these findings for myself. I also think it might be important to note that my only symptoms were soreness(although sometimes extremely sore, sore enough to prevent me from running any farther) it wasn’t sharp or acute pain that led me to believe it was a more serious issue. It sounds like you have gone to see a dr. already, so you have a good idea of what the situation is, but just sometimes like to be clear. I don’t know if doing some simple exercises, icings, and lax ball work would help a more serious situation… I would say its worth a try so long as it doesn’t create alarming pains, but that’s ones own prerogative. When I first started doing the exercises, it hurt like hell, but it got better a lot quicker and hasn’t returned since.
Thank you for the feedback. I would agree as well that I may need to continue strengthening my glutes as I know in the past, the PT said they could use some strengthening(although this time he thought they were very strong). Like you said, it can’t hurt.
Google mwod couch stretch. Video if it. Go easy fire glutes and core. Helps front of hips and edge of talk for me.
should complete and total rest accelerate recovery of this issue? if so, how long does one recommend?
Did you get TFL pain on runs only? Or runs and rides?
Runs only. Good news is that I was able to get rid of it by using the lacrosse ball and rolling several times a day.