So here we are at Body Works Sports Physiotherapy with Holly again, who’s a Field Hockey player. She’s going to be doing some pressure point release work through her tensor fascia latae (TFL) muscle. This is on the side in front of the hip, and is really common when we have tight hip muscles or hip pain or ITB pain or back pain.
- Sit on the ball on the side of the hip.
- You might have to play a little bit with finding the right point.
- Holly’s found it’s best for her to roll forward a little bit and come down onto her elbows.
- When you find the tender spot, just sit on that spot and imagine it melting into the muscle and relaxing.
- Sometimes these are quite tender so you might have to modify how much pressure you put onto it and do what suits you best.
Once the muscle starts to relax and feels softer and less tender, you can do little bit of rolling around on the ball. This creates some mobility in the muscle, trying to relax it and allow it to move a better.
You would do this for a minute, or whatever feels best for you once the muscles start to let go. There’s no set number of repetitions here.