TFL pain

[caitclement]

Does anybody have any experience dealing with TFL (tensor fasciae latae) pain when squatting? Any tips for preventing it?

Thanks!

[McLifter]

Treatments for TFL Pain

The initial form of treatment is to rest the condition from aggravating activities, including running. If pain at night is a problem, try laying on the other side with a pillow between the knees to prevent lengthening of the muscle which often aggravates trigger points.
Stretching the Tensor Fascia Latae (TFL)

During this rest period, stretching and trigger point therapy should be applied. To stretch the TFL the hip should be placed in the opposite position to the TFL’s functions. So, extension, adduction and lateral rotation. This can be achieved in a few positions. My stretch is achieved in standing, with the affected leg crossed behind the other leg and rotated outwards. Leaning over to the opposite side helps increase hip adduction.

Trigger pointing the TFL

Trigger point therapy can be performed best by a sports massage therapist so I would highly recommend making an appointment. It can be achieved using a massage ball or similar (like a tennis or squash ball). Simply lay on the affected side with the ball under the TFL and move it around until you find a tender spot. Usually this will refer similar pain down the leg if this is one of your symptoms. Hold this pressure for 10-15 seconds, until discomfort eases slightly. Work around the entire muscle area, applying pressure to all tender spots. Only do this a maximum of twice on each point. Initially you may only want to do this every 2-3 days as it can be a little tender for a day or so after.

Strengthening

Correcting muscle imbalances around the hip are important to help reduce the stress on the TFL. Developing strength in the other hip abductor muscles is a good place to start. In order to reduce the involvement of the TFL, perform exercises which start with the hip in a flexed and medially rotated position. The clam is an ideal example:

Lying on the other side, ensure the top hip is directly over the bottom one and not rotated back or forwards. The knees are bent to a right angle and feet together.
•Keeping the feet in contact, the top knee is raised up, away from the bottom knee as far as is comfortable and without cheating!
•Cheating = rolling the hips backwards to enable more movement at the hip.
•Ensure the lower back and pelvis are kept still throughout. Lower the knee back down slowly, rest and repeat.

Correcting other problems at the hip, such as an anterior pelvis tilt caused by tight hip flexors and the often resulting inhibition of Gluteus Maximus is recommended for overall improved hip function

From this website www.rehab4runners.co.uk/running-injuries/hip-groin-pain/tfl-pain/

It sounds like you will need to back off of the running for awhile. It is always a balance between the lifting and the running but listen to your body so it does not become worse.

Brock

[caitclement]

Thanks for the info. As it happens, that's exactly what I've been doing without much luck. It's only an issue when I'm squatting and once I'm warmed up, it pretty much goes away.
I'm not sure how running would be the culprit since I ran for years with no issues and it only cropped when I started squatting heavy.

[McLifter]

You are only discovering what Powerlifters and Bodybuilders each discover when they are running as well as lifting weights..............your body can only take so much. Get yourself to a pain free place again and then find a balance to your running and lifting. You may have to cut your distances running when training for a Meet or walk briskly instead of jogging or running. Conversely, you may need to keep squatting to bodyweight, goblet squats or lighter weights with moderate reps when training for a running event.

Brock