Restore: the foundation

soft tissue care

Here you’ll find a series of short video tutorials on soft tissue care:


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Healthy connective tissue is essential for your mobility training to be successful.

While there are few things that are as valuable as the skilled hands of a provider such as a massage therapist, we CAN do a lot on our own to care for our bodies.

In my professional opinion, the best self-care mobility tools on the market are those made by RAD Roller! No question about it.

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Below you’ll find short tutorials on how to take care of your DEEP HIP ROTATORS, HIP FLEXORS, and TFL among others.


Piriformis / Deep Six Rotators: SMR, Passive Stretch, and PAILs-RAILs

The Lateral Line: Hip – IT Band – Quad

All Things TFL (Tensor Fasciae Latae)

The TFL is an active muscle in so many sports – lunging, squatting, and running and cycling also.

It has multiple roles in the gait cycle which is one reason why it can easily become overused or abused.

During the heel contact phase, it serves to counteract the posterior pull of the glute max, which has vast attachments along the posterior aspect of the IT Band.

During the swing phase, it assists the iliacus in flexing the hip.

It can become a dominant flexor of the hip if either the psoas or illiacus is weak. Since its an internal rotator of the hip, if either of the aforementioned functions becomes dominant, it can produce increased internal rotation of the hip on a single leg, which could lead to a compensatory increase in foot pronation.

The bottom line: it’s a busy muscle and deserves good care! 🙂