3 Steps for Eliminating Tensor Fascia Latae Pain

Dec 09, 2024 | Tag: hip pain

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

Does it feel like whatever you do, that deep and annoying tightness just won’t go away?

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Well dear hipster, I’ve been where you are. My TFL used to feel tight all the time. It took me years of trial and error to figure out what would make this part of my body relax and feel better.

Step 1 - Understand what the TFL Muscle does

The first step in troubleshooting any muscle is to understand its function. The TFL flexes and internally rotates the hip.

Functional Movement Illustration

Step 2 - Rebuilding Tensor Fasciae Latae Function

The first exercise I recommend is the standing hip flexor raise. This targets hip flexion.

The second exercise is the 90/90, which targets hip internal rotation.

Step 3 - Integrating the Muscle

Less is more when it comes to movement. Focus on quality, consistency, and patience as you integrate these patterns into your daily life.