TFL and Quad Release with lacrosse ball

Video Transcript

Hey everyone, Dr. Alibhai here. Today, we’re going to work on releasing the TFL IT band where it inserts at the front of the hip. If you touch your hip bone and move slightly forward to the edge of the pocket area, you’ll feel a big band of tissue. This band connects into your quad and extends back into your glute.

We’ll focus on this tissue, working from the front of the hip down into the quad and along the side of the leg. It’s crucial to use the lacrosse ball on points that are tender—this helps desensitize areas that aren’t moving properly.

To start, lie on your side and place the ball under the targeted area, right over that big wad of tissue. Take a deep breath in, then as you exhale, press your body into the ball to deepen the pressure. Spend some time here to really work on that tissue.

Maintaining downward pressure is key, even as you adjust your position to ensure the ball doesn’t slip. Continue to manipulate the ball with the same pressure as you would with the glute, adding movement by starting with your leg flexed and then straightening it behind you while keeping the ball in place.

Next, move the ball forward to where the quad muscle inserts into the hip. This area might be very tender. Let your body sink onto the spot, and you may feel the ball roll over the tendon, locating another tender point. Allow your body to relax into the ball with each exhale, and consider contracting your muscle against the ball before relaxing again.

Continue moving the ball down the length of the quad as it blends into the IT band. Work through any trigger points you find—any tenderness is worth addressing. Apply a moderate amount of pressure, enough that your body can tolerate without too much discomfort.

I recommend spending at least five minutes on each side, either before a workout or at the end of the day. This routine can be very relaxing before going to bed.

Let me know how it goes. Have a great day!