Are you looking for a solution to a tight, painful or achy tensor fasciae latae muscle, aka the TFL?  

A few years back, I created one of the most viewed articles for TFL pain online. It currently ranks 5th on Google when searching for TFL pain. 

But I learned A LOT since then. I am updating this article now (in 2024) after working with hundreds of people with discomfort in the TFL. What exactly did I learn?

That every "body" is different. Some people need more movement while some people need less. Some need more psychological and behavioral interventions while others need more strength. 

The reason why you experience pain in the TFL and what will help your pain pattern is as unique to you. Figuring out how to feel better will require some trial and error. My goal with this article is to help you get this process started. 

What is the TFL and why does it hurt?

The TFL is a lateral hip muscle that helps with a variety of important movements of the hip - including flexion and internal rotation among others. It’s an important muscle. But it’s also next to other important muscles, as well as tendons, ligaments, joints and bones.

Hip Anatomy is Confusing but Movement doesn't have to be!

There are thousands of reasons why one can experience pain in this area of the body. When I was experiencing lateral hip pain years back, I believed it was because I had a tight TFL. I foam rolled and stretched the area daily. And it helped.

But then I became dependent on this routine. I’d do it everyday. Before any workout or playing sports. On vacation. No days off! I started questioning whether I was making a permanent change to my TFL or if I had to do this routine for the rest of my life.

If the pain kept returning, was the routine actually helpful? Did my TFL hurt because it was tight or was there something else causing discomfort in this area of my body? I had to step back and reassess whether I was on the wrong path.

After working with clients for a few years, one thing became crystal clear. Pain is complex. Complex in the sense that it is difficult to identify what is causing it. Chronic pain expert Todd Hargrove says the following about chronic pain:

For many that self-diagnose themselves with TFL pain, you might be  “looking too closely at the details.”  I know I was. Whether our TFL is tight or if the pain is even coming from the TFL  does not matter all that much. 

The big picture is that this area of our body hurts and we want it to feel better.  And a very effective way to make this area of the body feel better is to learn how to move it better. 

A Better Strategy for TFL Pain 

Instead of being laser focused on the TFL, I recommend you start looking at the hips more globally.  Which foundational hip movements are you limited in? How can we help you improve this movement?  What type of exercise does your body respond to best?

There is no one-size-fits-all approach. Each person working through TFL and hip pain will be weak in different movements.  How someone responds to certain exercise strategies will also vary. 

The first step is to identify exercises that target your limitations. 

The goal with this type of training is to open up movement patterns. It's not to build muscle, get thin or become better at sport. These are awesome goals but they're different from movement improvement. 

Let’s say you exhibit poor hip flexion and internal rotation. You would then include exercises that focus on improving internal rotation and hip flexion in your exercise program. Here are two common exercises I assign to beginner clients who are weak in these movements:

Beginner Internal Rotation Exercise

Beginner Hip Flexion Exercise

Give these exercises a few weeks. Progress takes time. You have to learn what works and what doesn’t. Part of the process is trial and error and what works great for one person might be useless for you. 

I've found that the above exercises help many people. But they don’t help everyone. This is why the it's always important to reflect on your progress. 

Closing Thoughts

My position is not that TFL pain does not exist. I just don’t believe it’s a helpful diagnosis or observation. The answer to TFL pain is the same answer to most hip pain issues - understand how chronic pain works on a physical and psychological level. 

A well-rounded movement plan, which focuses on strength and flexibility, will target the TFL and other important hip muscles. Getting too stuck on one muscle interferes with the ability to stay honest when learning about your body.  

Investigating and trying to figure out why we are in hip pain takes a lot of emotional and physical energy.  I recommend you transfer that energy toward exploring how to move your  hips better.  How can you get your hips stronger and more flexible in a way that doesn’t aggravate your current pain levels too much?