Limitless Run Series: Tips And Strategies For Treating Your TFL Pain
What is your tensor fasciae latae?
No, it’s not a niche inner west coffee. Your tensor fasciae latae or TFL is a short muscle that runs on the outside of your hip and thigh from your anterior hip bone to the greater trochanter of your femur (thigh) bone and is interconnected with your iliotibial band (ITB).
The TFL works primarily with your glute muscle group - gluteus maximus, gluteus medius, and gluteus minimus for hip movements and secondary via the ITB to assist with bending and rotating your knee outwards.
Why is the TFL important?
The TFL clinically is most important in pelvic stability when standing and walking. If you spend lots of time sitting for work or generally, with your TFL in a shortened position, you can become tight. This can lead to rotation of the pelvis or femur. Additionally, if you’re a runner or looking at starting running, a tight TFL can lead to lateral knee pain if not addressed.
What does tensor fasciae latae pain feel like?
Well, that’s going to be individual to you, but symptoms can include pain down at the outer hip and down the outer thigh to the knee or pain when lying on the affected hip.
How can we manage this?
Your physiotherapist will provide an individualized home exercise program to complement your sessions. This may include stretching, foam rolling, or trigger pointing exercises, along with specific strengthening exercises for your glutes, hip, and knee.
If you are upping your training load in preparation for an event like the upcoming City2Surf, and experiencing hip or knee pain - your TFL could be responsible!
Come see one of our physiotherapists for an assessment, treatment, and a management plan going forward to keep you going before your next event.
