Dr. Evan Osar - Psoas and Glute Strategies

All pictures taken by me & used with permission by Dr. Evan Osar & staff.

written by runnergirl training

These are my takeaway notes from Dr. Evan Osar at the Dallas Mania SCW Fitness Convention in August 2016. The topic of the lecture was Psoas and Glutes Strategies. He discussed the causes behind psoas and glutes imbalances and injuries related to those muscles. See more below!

Tensor Fasciae Latae Muscle Pain

written by runnergirl training

The tensor fasciae latae (TFL) muscle can cause pain and problems for runners and cyclists. It attaches to the top and side of the hip bone and runs down to the iliotibial band. It is a muscle group heavily used when running, cycling, sports played on a court, climbing and walking.

The TFL assists in the following movements:

•       Thigh moving forward
•       Abduction of thigh (away from body)
•       Flexion of hip at thigh
•        Medial rotation of thigh (toward body)

Pain that is associated with a TFL muscle injury may include: 

•     Deep outside hip pain
•      Pain when sitting
•      Front of hip pain

There are a few ways to treat TFL pain. I recommend using ice massage, SMFR (foam rolling) and trigger point release.  I prefer using the Roll Recovery R8 roller or a tennis ball. If using a tennis ball be sure to have it underneath your leg to apply pressure to the muscle when rolling over it. Begin the rolling at the top of the outer hip and work down toward the mid thigh. After use ice massage to reduce inflammation.

Causes Of Hip Pain In Runners

written by runnergirl training

There are a few common causes of hip pain for runners. It is best to identify the problem by seeing a doctor or health professional. See more below!

Hip Stability Video

Check out the following video for a hip stability exercise!

Get Your Hips in Shape

Strong & flexible hip muscles are important, especially for running. Make sure that your hips are in good shape!

Hip & Knee Injury Prevention

Try these exercises to prevent hip & knee injuries:

Hip Stability Exercises

Try these exercises to increase your hip stability!