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(12)
#Tfl Reel by @paintherapy - Look for all connections in the body to solve your pain. @paintherapy . . . #tfl #legpain #hippain #muscle #anatomy #massage
89.1K
PA
@paintherapy
Look for all connections in the body to solve your pain. @paintherapy . . . #tfl #legpain #hippain #muscle #anatomy #massage
#Tfl Reel by @le.kine.des.runners - 🔥 90 % des coureurs avec un TFL font cette erreur avant de courir Tu as une douleur sur l'extérieur du genou quand tu cours ? Très souvent, ce qu'on
27.9K
LE
@le.kine.des.runners
🔥 90 % des coureurs avec un TFL font cette erreur avant de courir Tu as une douleur sur l’extérieur du genou quand tu cours ? Très souvent, ce qu’on appelle le syndrome de l’essuie-glace (TFL) apparaît quand la charge dépasse la capacité de tes tissus. Et il y a une erreur que je vois tout le temps chez les coureurs blessés :
👉 partir courir à froid. Quand tes hanches et ton genou ne sont pas encore prêts à encaisser la charge, la bandelette ilio-tibiale prend tout. Résultat : la douleur au genou revient dès les premières minutes de running. C’est pour ça que 5 minutes d’échauffement ciblé peuvent vraiment changer ta sortie. Le circuit que je te montre dans ce réel : 1️⃣ Monster Walk → active les fessiers et stabilise ton bassin
2️⃣ Squats avec élastique → prépare genou + hanches à la charge
3️⃣ Step down latéraux → travaille le contrôle du genou comme en course 💡 2 à 3 tours avant ton run, et ton genou est beaucoup plus prêt à encaisser les impacts. Ce n’est pas magique…
Mais c’est exactement le type d’activation qui peut réduire les contraintes sur ton genou quand tu reprends la course. 🎁 Si tu veux aller plus loin,
j’ai regroupé 3 séances complètes de renforcement spécial essuie-glace,
pour t’aider à reprendre la course à pied sans douleur et sans rechute. 💬 Commente “TFL”
et je t’envoie le programme directement. —
Moi c’est Pierre,
kiné du sport & coureur 🏃‍♂️ J’aide les runners à reprendre la course sans douleur,
avec un plan progressif, clair et humain. #courseapied #running #TFL
#Tfl Reel by @katie.stclair.fitness - Getting the TFL to let go requires a triplanar approach. The TFL can be a pesky muscle but, ultimately, it's just a single muscle that works in tande
65.6K
KA
@katie.stclair.fitness
Getting the TFL to let go requires a triplanar approach. The TFL can be a pesky muscle but, ultimately, it’s just a single muscle that works in tandem with many other muscles and its orientation is dictated by joint position, so just stretching it or foam rolling it won’t reduce its tendency to tighten up. The TFL is concentric when the hip is internally rotating, flexing and aBducting, but this doesn’t consider the influence of the orientation and rotation of the pelvis. In a pelvis that is turned to the right and a right side that is being more loaded than the left we create the same relative motion and position that allows for a tight TFL and less activation of the posterior glutes. This position above drives external rotation, extension, and aDduction of the hip WHILE ALSO orienting the pelvis back to the left via a left hip shift and external rotation of the ribs on that side. Long breaths in and out facilitate full excursion of the diaphragm allowing for a triplanar approach that includes the contralateral Psoas and diaphragm to assist in repositioning. Next time you reach for the foam roller or lacrosse ball to release that area or just go after a random stretch, give this half kneeling position a try. If you want to understand this framework for a full body inside out approach then make sure you are on the waitlist for Empowered Performance. Link in bio. #tfl #tfltightness #hipflexor #hipflexorstretch #hipflexorstrength #hipmobility #hipstability #hippain #hippainrelief
#Tfl Reel by @touchtouch.osteo.cuges - Si tu as un TFL (syndrome de l'essuie-glace) tu es au bon endroit 🤝 C'est l'une des pathologies les plus fréquentes chez les coureurs surtout quand
12.9K
TO
@touchtouch.osteo.cuges
Si tu as un TFL (syndrome de l’essuie-glace) tu es au bon endroit 🤝 C’est l’une des pathologies les plus fréquentes chez les coureurs surtout quand le volume ou l’intensité augmentent trop vite 🏃‍♂️ Les exercices que je te montre ici ont pour objectif de renforcer les fessiers et les stabilisateurs de hanche notamment le moyen fessier qui joue un rôle important pour contrôler la hanche et le genou à l’impact Un meilleur contrôle de la hanche peut aider à limiter certaines contraintes sur la bandelette ilio-tibiale Mais soyons clairs 👇 Faire ces exercices ne veut pas dire que tu n’auras jamais de TFL Les douleurs arrivent souvent quand il y a • trop d’intensité • trop de volume • une augmentation trop rapide de la charge d’entraînement • beaucoup de descentes • du dévers ou des terrains très techniques C’est pour ça que la gestion de la charge d’entraînement reste le facteur le plus important 📈 Le renforcement musculaire peut être un outil très intéressant pour améliorer la tolérance des tissus et la stabilité du membre inférieur Si tu arrives à intégrer 1 à 2 séances de renforcement par semaine, en complément de ta course à pied, tu donnes déjà de très bonnes bases à ton corps 💪 Mais il n’y a pas de recette miracle La clé reste toujours la progressivité et la régularité dans l’entraînement Et si la douleur persiste ou revient souvent n’hésite pas à te faire accompagner par un professionnel de santé kiné, ostéo ou médecin du sport ces exercices sont à faire en fonction de ta douleur de l’évolution de ta pathologie donc pour le nombre de répétitions et de séries fait en fonction de tes capacités et de tes douleurs. Et vas-y progressivement 🦾 #renforunning #tipsrunning #conseilcourseapied
#Tfl Reel by @ub1ub2 (verified account) - If you don't like dealing with the public, Stratford Bus Station is probably the absolute last place you should be working. A passerby had to step in
1.4M
UB
@ub1ub2
If you don’t like dealing with the public, Stratford Bus Station is probably the absolute last place you should be working. A passerby had to step in and give this TfL worker a lesson in customer service after he patronised an elderly woman for asking a question (@boujeeblendss) #UB1UB2 #London #Stratford
#Tfl Reel by @motobora - Londoners, we need to see it, say it and SORT IT OUT! 😤 What else did i miss? 😂 #tfl #transportforlondon #london #uktravel
1.4M
MO
@motobora
Londoners, we need to see it, say it and SORT IT OUT! 😤 What else did i miss? 😂 #tfl #transportforlondon #london #uktravel
#Tfl Reel by @physiomax_care - TFL stretching! #stretch #stretching #stretchingexercises #stretchingtips #stretchingout #tfl #tensorfaciaelatae
3.0K
PH
@physiomax_care
TFL stretching! #stretch #stretching #stretchingexercises #stretchingtips #stretchingout #tfl #tensorfaciaelatae
#Tfl Reel by @bbclondon (verified account) - Have you ever seen someone 'bump the Tube'? We've gone behind the scenes with enforcement officers, catching people who evade paying fares. #tfl #
258.2K
BB
@bbclondon
Have you ever seen someone ‘bump the Tube’? We’ve gone behind the scenes with enforcement officers, catching people who evade paying fares. #tfl #londontravel #londonunderground #tube #london #londonlife
#Tfl Reel by @bhaai_70mm - Raju lake Raju Pushpa Raju 🔥✅ . . . . . . #tranding #temple #tfl #viral #alluarjunonline
254.3K
BH
@bhaai_70mm
Raju lake Raju Pushpa Raju 🔥✅ . . . . . . #tranding #temple #tfl #viral #alluarjunonline
#Tfl Reel by @blackbritishculture - TfL responds after a Black woman stepped in to capture the moment one of their workers patronised an elderly Black woman for asking for directions, te
945.9K
BL
@blackbritishculture
TfL responds after a Black woman stepped in to capture the moment one of their workers patronised an elderly Black woman for asking for directions, telling her she wasn’t using her brain. 👀 TfL has since stated: “We expect everyone to behave respectfully towards one another on our network, and we are urgently investigating this incident.” But let’s talk about something else in this video. The Black woman who pulled out her phone and said not today. That’s community. That’s us looking out for each other in real time. She didn’t have to stop. She didn’t have to say anything. But she did, because that’s what we do. If you see something, say something. Record it. Speak up. We all we got. 🖤

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