tensor fascia latte pain

My trainer just diagnosed that is is my tensor fascia latte that is bugging me. It is very TIGHT and continues to really hurt while I run. He said I need to strenthen the muscles in and around my hip to fix it. It is the wierdest tightness/pain I have ever had. It is tight and painful around my hip bone...he also said it was similar to itb syndrome, but my it band doesn't hurt at all. Has anyone ever experienced this injury...I am pretty sure I got it from overtraining. Any help would be soo awesome!

help

my PT said i've got the exact same thing.

sorry to be the bearer of bad news, but i've had it since january, and 3 months of PT did nothing to help it. I'm getting desperate and begging my doc to give me a cortisone shot or anything to stop the chronic infalmmation. i even bought some DMSO, but so far im too much of a pussy to use it after hearing all the horror stories.

hope yours heals faster than mine. best of luck

anyone have any other stories

use the dmso, it won't hurt you.

please help meeeeeeeeeeeeeeee

DEEP TISSUE MASSAGE and Range Of Motion massage (active/soft tissue release) on the lateral quad/IT band, TFL, glut medius/minimus, lateral hamstrings, adductors. One or two sessions, break up the rigor in the related muscle and usually good to go.

mondomassage

You know, I had a double half-caf vanilla tensor fascia latte with 1/2 and 1/2 and two equals yesterday at starbucks. Cost me 4.99. Good stuff!!

"mmmm.....double tensor fascia latte..........arghhhhh(drooling sounds) "

Strength training. Massage. Stretch every day. Patience.

I've lived with TFL problems for two years. Here's what I do:

(1) Core strengthening with emphasis on upper glutes and lover abs.

(2) Stretch hip flexors, TFL, glutes, and piriformis twice a day. Also keep quads and hams stretched.

(3) If you can't afford regular massage therapist, use the tennis ball trick and self massage on upper glutes and TFL.

(4) If you feel it getting worse, cut back your mileage. The earlier you cut back the less mileage you'll lose.

(5) Substitute elliptical training for recovery mileage as needed.

This injury sucks.

i have recently been diagnosed with this same thing. it's horrible to suffer through, and i've been going through dep tissue, ice, you name it. anyone have any other suggestions on ways to get this nagging injury to go away for good??

I've had this injury on and off for a long time. It hurts. Try investing in a foam roller. The advise about deep tissue massage, stretching, and patience is right on. I got the best results by working the area with a foam roller or tennis ball after a run and then icing. Good luck.

and it eventually went away? i feel like it will never go away!

Yes, been there. Doing some core work and strengthening the muscles around the hip is good advice. I would also suggest you get a lacrosse ball or a baseball, lie on your side and place it under your TFL, and roll around to massage the area. It can hurt like heck when you first start doing it, but it worked wonders for me. Good luck!

any suggestions on which exercises for hip muscles worked best for you?

zjfriedman wrote:

any suggestions on which exercises for hip muscles worked best for you?

I just used some basic strengthening exercises I found on several sites on the web. I'd try to describe some of them, but I'm no good at that and would probably just confuse you. Google "tensor fascia latae" and you'll bring up a lot of sites with both stretches and strengthening exercises. I honestly think massaging with the baseball was the most effective treatment, but I'm sure strengthening/stretching have probably helped it from recurring. I still roll on the baseball from time to time too.

anyone have any other preventative suggestions so that i can rid myself of this recurring problem?

aliborn2run19 wrote:It is the wierdest tightness/pain I have ever had. It is tight and painful around my hip bone...he also said it was similar to itb syndrome, but my it band doesn't hurt at all.

This sounds a lot like what my wife has just gone through, although her problem was diagnosed as some kind of bursitus. In her case, she tried PT (religiously did stretches and strengthening exercises), got a cortisone shot, did more PT (including ultrasound and acupuncture). Nothings seemed to be helping, and the injury had stretched out from last November until a month ago.

We were getting close to throwing in the towel and had her go back to the sports doc for another look. He made the same diagnosis and gave her a second cortisone shot. This one musta gone in the right spot, because the pain went away and stayed away.

Good luck with whatever it is.

Having a TFL problem and thought I'd bump this old thread to see if anyone has any additional insight into what I can do. It actually seems to get worse when I stretch it.