You already understand that tensor fasciae latae pain isn’t going to be cured by stretching, massage, foam rolling or trigger point therapy alone.
You also understand that the root cause of your TFL pain is due to it compensating for something - perhaps a muscle length, joint capsule or fascial limitation; or a muscle that’s weak, underactive or overactive - which leads to dysfunctional movement and/or activation patterns (M/APs) and pain.
Basically, the TFL has been asked to do more than it’s capable of and it gets sore just like you’d be if you never run and decide on a whim to go and do a marathon!...
So, you realize that simply trying to stretch or rub the symptoms away won’t work and the only lasting solution is to address the root causes by restoring proper function to the hip joint, activate and strengthen all of the surrounding muscles and build optimal movement patterns.
For you, my educated friend, I have created the Tensor Fasciae Latae Pain Solution Program.
The Tensor Fasciae Latae Pain Solution Program is a progressive 2-phase, 8-week program with every technique, exercise, rep, set and detail outlined in an easy-to-follow format.
It’s based on the Precision Movement 3 Step Process you’ve already learned about that will restore proper function to the hip joint, activate and strengthen all of the surrounding muscles and build movement (pain-free) patterns.
Best of all the program requires just 15 minutes, 3 days per week and you can do it at home with minimal equipment, making it easy for even the busiest person to fit into their schedule.
The Training Guide
Inside the Training Guide you get an overview of the entire program, how everything is laid out, how to schedule and progress the workouts and pictures and bullet points to help you execute every exercise with proper form.
This is a birdseye view of what you’ll be following giving you the path to freedom from pain.
High Quality HD Videos
Both background and follow-along workout videos are included in the program.
You’ll learn the anatomy, biomechanics and core concepts of the program from the background videos, then you’ll follow-along with the workout videos where you’ll learn how to execute all of the exercises with proper technique.
A: The exercise routines are around 15 minutes long. Expect to spend a little more time the first 1-2 times you do each routine because you’ll be learning brand new exercises, but once you’re familiar with everything 15 minutes is the average time.
A: The program requires 3 days a week.However, if you’ve got the time, you can do up to 6 days a week, which may improve your results, but 3 days a week is sufficient to get results.
A: The program will take a minimum of 8 weeks to complete but you may find symptom relief within the first 1-2 weeks.
As you know, symptom relief doesn’t mean the root cause has been fixed so the rest of the time will be spent restoring joint function, activating and strengthening muscles and building optimal movement patterns.
This is not a quick-fix but a lasting solution.
Now, depending on the current state of your body, you may take a bit longer to make satisfactory progress with the exercises, which is all outlined in the program.
But budget a minimum of 8 weeks to get the job done.
A: Yes, this is a one-time payment that entitles you to lifetime access to the course.
A: Most of the techniques require your bodyweight only and floor space.
The only equipment you need is a strength band and foam roller like these:
I have links to recommended equipment on Amazon inside the program and if you have to buy both pieces it’ll run you under $25.
A: I recommend backing off from lower body resistance training and high volume or intensity cardio for anywhere from 2-4 weeks, depending on how long you’ve been in pain and how intense it is.
There’s a simple questionnaire inside the program that will guide you as to what you should avoid and for how long.
The ultimate goal of the program is to restore you to full function so you can get back to doing the things you love without pain or restriction.
A: If the program doesn’t work, you’re fully covered by our industry-leading guarantee…
Signup for TFL Pain Solution and we promise that you will:
And you’re backed by our industry leading 1-year money-back guarantee, so you’ve got 1 full year to hold us to our word and if we don’t keep our promise or you’re unsatisfied for any other reason, all you’ve got to do is email us and you’ll get your money back, no questions asked.
That’s how confident we are that TFL Pain Solution will help you restore proper function of your knees, ankles and feet for pain-free movement and mobility.
You now have all of the background info behind what causes TFL pain and how to get rid of it.
You’re primed and ready to dive right in, so let’s do this.
Get Started Today For Only $49
NOTE: After your purchase is complete an account on the Precision Movement site will be automatically created for you and you’ll be directed to the members dashboard where you can access all of the digital materials and get started right away.
Login details will also be sent to you via email so you can access the course from all of your devices.
About the Creator of the TFL Pain Solution Program
Eric Wong (aka Coach E) holds an Honours Bachelor of Science in Kinesiology from the University of Waterloo. He’s been a trainer since 2004 and spent many years training professional combat athletes including 3 UFC fighters, so he’s had much experience dealing with injuries. He’s the founder of Precision Movement and has dedicated himself to helping active people eliminate pain, heal & prevent injuries and improve mobility so they can get back to and keep doing the things they love.
The TFL Pain Solution Phase 2 is going well!
For example, on Tuesday I taught two dance classes in the morning then joined my neighbor for a 2-hour line dance class in the evening. In the past I would have been in a lot of pain in the TFL area, a dull nagging pain that I would have either iced, heated or taken an anti-inflammatory as a consequence. I felt nothing on Tuesday evening, my right hip felt relaxed and pain-free.
I sometimes notice a niggle, generally when I am carrying heavy bags, but I do a combination of phase 1 or phase 2 exercises that now keep my hips in good health with no tightness and very little pain.
I cannot thank you enough as I am now able to move as I used to and I also, very importantly, now understand what the problem is and how I can keep on top of it.
Firstly I must say the TFL routine has already helped me greatly. I got injured at the beginning of the year. Then tried my best to get back to my old self to no avail. Tried everything I could think of. Even went to the doctor but all they did was give me pain meds which as soon as they were finished I was pain riddled again. Your advice and program has been the only thing that's actually helped me.
Honestly thought I would have to stop playing basketball, which is something I love dearly and was on the verge of depression.
Just a few weeks of your program and I went from not being able to even walk without pain to being able to run relatively pain free. Can't thank you enough, you made me have hope when I thought I had none.
Love the info you provide, I will definitely recommend your site and programs to any athlete I know that’s battling injury.
I've been doing the TFL Program for 11 days now (I spent 4 days in the acute pain phase) and the program is working really well for me.
I'm already seeing remarkable results and it feels like it's benefiting more than just the TFL.
I can't say how grateful I am for new hope after almost two years of pain and reduced activity.
I just want to tell you how thrilled I am with your TFL program. Honestly I can't tell you how many physiotherapists I've been to in the last 7 years.
After the spine surgery I was determined to get this sorted and thought the best bet would be U of T MacIntosh Clinic. The doc told me it was periformis syndrome and sent me to a massage therapist. Went to many others and just got so frustrated. No one ever said anything about the TFL. Don't even think I knew what that was until I found your site.
You are a rock star and please keep doing what you are doing. And if you can set up training for all the physiotherapists in Ontario and beyond that would be amazing. :)
Finally! I've been dealing with TFL pain for 2.5 months now, and all my attempts to rehab my hip have seemed to make it worse. Now I realize that a lot of my rehab exercises have been working the TFL, which is the last thing I should be doing if my pain is a result of my TFL being overworked ( which I strongly suspect is the case, because I don't feel much pain in the morning, but after a long day of walking (as I was doing on vacation last week) it hurts like all hell.).
Until I found this video and your blog post, nobody had shown me, including an ortho doc I visited, how to do rehab exercise that would exercise the other muscles in my hip while putting minimum strain on the TFL.
You’ve got 1 full year to give the program your best shot and if you find it doesn’t work or live up to your expectations, send us an email at [email protected] and request a refund and you’ll get your money back, no questions asked.
- Eric Wong aka "coach e"
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