TFL & ITB Fascia Massage Tool
Only use the short option on the side of your leg on the TFL & ITB. Drape towels over the tool to reduce the amount of pressure it produces until you get used to it.
The MM tool works very well on loosening up the very tight fascia that normally causes tightness, pain, and disability in the TFL, ITB, and knee. Use the short option depending on where your problem is to start with. Make sure you put a towel on either side of the fascia massage tool, as the pressure in this area is very intense. Bend and flex your knee to floss the muscle if that feels good. Make sure you put the tool close to the knee and near the hip, as these areas often are an issue. Roll the leg and your body to the left and the right to see where the pain is greatest. Put the tool under the problem area for a minute or so. If there are no issues, slowly increase the amount of time on the tool to make sure your TFL tolerates this pressure.
Since the fascia in the TFL and ITB is so strong, it is not a 5-minute job to get the results you want. Experience has shown that you can achieve excellent results with the Mobilization Magic™ fascia massage tool—if you spend at least 20-30 minutes on the tool multiple times during the week, that is.
Rotate your foot to one side and move your body in the same direction for an effective ITB and TEFL muscle stretch in a sideways direction. Rock backwards and forwards until you feel the tool on the side of the TFL. This will push the TFL in a unique way that’s not possible with other approaches.
Using this fascia massage tool whilst watching TV or doing other things like reading or working on the laptop makes the time pass quickly. A warm muscle stretches much quicker than a cold one, so using a hot pack or taking a hot bath helps a lot.