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.

Product Review: CryoCup

written by runnergirl training

The CryoCup is a plastic cup that is freezable and reusable for ice massage. It is a great alternative to paper cups and reduces trash waste and the cost of repeated purchases.

I purchased a set of two CryCups so that one would always be frozen and ready to go! To start, fill the cup with water and freeze. Once frozen, remove the cup portion. Remaining will be a plastic ring that contains the ice. Your hands will not get cold since you are holding the plastic ring!

Pros:

• Prevents hands from getting cold
• Prevents dropping ice cubes (you may have tried this method like me!)
• Prevents excess waste from using paper cups

Cons:

• There are none

Ice massage is an effective way to reduce pain and inflammation of an injury. Check out my post about ice massage here.

I highly recommend the CryoCup! It has made my frequent ice massaging much easier!

I personally purchased the CryoCup and was not asked to write a review or compensated in any way for it.

Ice Massage

written by runnergirl training

Ice massage is widely used for such injuries as contusions, sprains, strains, bruises fractures and inflammation. It is different than simply placing an ice pack over the affected area. Ice massage uses pressure when applying the ice utilizing massage to manipulate the muscle or tissue.

There are many benefits to using ice massage:

•  Decreases inflammation and swelling
•  Helps numb sore tissues
•  Relieves pain
•  Decreases damage to tissue

There are a few ways to ice massage. One way is to freeze water in a paper cup and tear the edge to expose the ice. Another way is to use an ice cup such as the CryoCup. I personally find it very easy to use. Since it is reusable it prevents excess waste and cost.

Remember that ice can be damaging so always keep it moving and stop using after no more than 10 minutes. The skin should feel numb and be pink when you stop. Ice massage can be used a few times a day to provide relief from pain and swelling.