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IT Band Pain? Think TFL

Nearly everyone that has participated in distance running, or functional training has likely experienced hip discomfort at some point either in training or competition. Many people are quick to blame their IT Band, and proceed to beat the tissue to a pulp via their foam roller, dog toys, spoons, baseballs.. I have heard it all.

While there is some benefit to rolling out the vastus lateralis (under the IT band), foam rolling is highly over rated. A bit about the anatomy: The IT Band, short for iliotibial band, is actually not a muscle but fascia. Actually, it’s one of the largest pieces of fascia in the body.The purpose of this fascial sling is to provide spring during gait , and it is also thought to help to stabilize the hip. The point is the IT band is not the enemy, in fact you may be abusing an already over worked piece of tissue.

What is the TFL? The TFL short for Tensor Fasciae Latae is a small triangular shaped muscle. If you have hip pain right now I would bet it is tender. To find the muscle, locate the pointy bone just anterior and lateral to your belt line, this is known as your ASIS. From this point work your way around your waist line and you may notice some tenderness between your hip flexors and glutes, this is where the TFL muscle lies. This muscle will insert on the IT band and serve to regulate length and tonus of the band. Along with aiding in hip flexion and internal rotation, the TFL muscle is also a hip stabilizer (think alignment on a car).

Why the TFL? If you follow along my blog you know that I believe many of our muscluloskeletal problems come from lifestyle, and poor or incorrect posture causing excessive wear and tear. The same can be true here, when we adapt to a sitting posture (if you commute an hour each way to work and then sit at a desk all day, this is you). The hip flexor’s become excessively tight as well as the lower back muscles. On the other end, the glutes and abs become neurologically inhibited due to the fact that they are not needed when you are sitting. The problem is, when you do run, or get active these muscles forget to do their job. Fortunately (and unfortunately) the TFL is already in a “hyperactive” state due to being shortened (contracted) all day. This means that this muscle is now doing all of the stabilizing work of the glutes. I like to use the analogy the TFL is like a VW trying to pull a an eighteen wheeler. It simply is not possible without harm.

So there you have it, now give that IT band a rest!

We have great success resolving hip pain for many people. Call or Contact Us online and see how we can help you: (781) 460-0939

Keep Moving.

Dr. James Ellis

www.evolvedhealthchiropractic.com

3 Gym Exercises to Avoid if You Have Shoulder Pain

This weeks blog post is inspired by a question I get frequently. “What exercises should I avoid for my shoulder?”Shoulder injuries are extremely prevalent in an athletic population. I would bet everyone knows someone who deals with chronic shoulder pain. Often times, the exercises we are doing can aggravate that condition making it worse, and more likely to undergo a more serious injury such as a tear.

What makes shoulder injuries so common? First off, the shoulder and the hip joint are two of the most mobile joints in your body, allowing for all ranges of motion. This also means that they can be quite unstable in many people. Much of this instability comes from muscle imbalances from poor, or improper posture. The forward drawn, rounded back posture wreaks havoc on your shoulders. The space needed for the rotator cuff muscles to pass through the subacromial space becomes too small, leading to friction, tendonitis, and eventually a tear. Whats more, the rounded shoulders locks down the joints in your neck and back. Since the scapula sits on the thoracic cage there is a direct correlation. With no extension present in you thoracic spine it is impossible for you to raise your arm above your head impingement free. Certain gym exercises can exacerbate this problem making it more likely for you to be seriously injured.

Avoid these 3 exercises and increase the health and longevity of your shoulders:

1.) Flat Barbell Bench Press: Many people with shoulder injuries find that they have more pain when doing chest press than shoulder press. Barbell bench press is an unatural movement and for those with tight, immobile shoulders can lead to a serious injury.

2.) Smith Machine Shoulder Press: Since the bar is set on a fixed path it leaves no variability for changes in movement which will cause potential compression of the shoulder tendons.

3.) Barbell Shrugs: Many people have developed rounded shoulders due to lifestyle as discussed above. carrying any amount of weight in front of your body is only going to further contribute to compression leading to injury.

We have helped many people recover from shoulder injuries. If you are experiencing pain in your shoulder don’t wait, call or schedule online today: (781) 460-0939

Keep Moving.

 

Dr. James Ellis

www.evolvedhealthchiropractic.com

Rich benching 315×5

Bench 315×5, PR+1 rep! #benchpress #powerlifting #povertybench #fitresultsbarbellclub

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Mike with 425×1 with slingshot