TFL& ITB Tensor Fascia Lata & Iliotibial Band
Only use the Short option on the side of your leg on the TFL & ITB with towels draped 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 the tool or either side of it 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 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.
The fascia in the TFL & ITB is so strong it is not a 5-minute job to get the results you want. Experience has shown that excellent results can be achieved if you spend at least 20-30 minutes on the tool, multiple times during the week. You can stretch the TFL muscles in a sideways direction by rotating your foot to one side and moving your body in the same 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 cannot be done by other approaches.
Doing it 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 having hot bath helps a lot.