Tensor Fasciae Latae – Not an order for your barista
The tensor fasciae late is a tiny little muscle with an important job. It helps to
Photo by Henry Grebe/iStock / Getty Images
What causes tight TFLs?
TFLs because tight due when they are overloaded due to repeated use and often happens with
Lots of sitting (yep, this one again),
Cycling,
Walking and running (particularly downhill and uphill),
Sleeping in the foetal position,
Standing with your lower back over curved (excessive lordosis), and
Wearing high heels to often.[iii]
Photo by torwai/iStock / Getty Images
What happens when we have tight TFLs?
When our TFL because tight it makes it hard for our hips to sit in a neutral position making it hard for your butt muscles to do their job.[iv]
Tight TFLs can result in tightness in the hip, the outer knee and the ITB. It can also causes pain in the lower back, upper back, the calf and ankle.[v]
Photo by Six_Characters/iStock / Getty Images
Do you have tight TFLs?
Here at Design Your Life, we seek to use science to give you new perspectives and information to help you design the life you want, today. However, we would always recommend that you seek professional medical and fitness advice for your own individual body.
The best way is to do a functional screening and muscle length test with a physiotherapist or personal trainer who is trained to undertake such as assessment.
The Ober Test (done with a partner)
Lie on your side.
Bend your bottom leg’s hip and knee to flatten your lower back.
With the upper leg bent at the knee, extend the knee behind the butt.
Lower the upper knee down.
If your knee cannot lower, you likely have a tight TFL
So I have tight TFLs, what can I do about it?
Mobility
Lateral Leg Swings
Stand on one leg. (feel free to hold on to something for balance if you need)
Swing your leg out to the side.
Swing it back through centre.
Ensure the movement is controlled.
Self-Myofascial Release / Self-Massage
TFL Roll
Place your across your mat
On your front with your right leg straight and your left leg bent.
Lower your right TFL onto the roller
Gently roll backward and forward
You can replace the roller with a massage ball if you want to get a bit deeper.
Repeat on the other side
Yoga
Legs Crossed Forward Fold
From a standing position cross your left foot over your right foot.
Reach yours arms overhead and then reach your arms and head down toward the inside of your right (rear) foot. You should feel a stretch along the outside of your right leg. (ensure your knees have a soft bend in them)
Repeat on the other side.
https://redefiningstrength.com/dont-ignore-this-nasty-little-sucker-the-tfl-or-tensor-fasciae-latae/
Twisted Triangle
Stand at the front of your mat with your feet about hip width part.
Step your right leg back and point your right toes to about the 1-2 O’clock position (diagonally forward and to the right).
Choose a stance that allows you to keep your hips facing the front of the mat (widen or shorten your stance if need be).
You can place a block to the outside of your left foot in need be.
Reach your right hand to the outside of the left foot (or block if you are using one).
If you feel comfortable to, reach your left hand up toward the sky.
Repeat on the other side
https://www.verywellfit.com/thmb/BSwLC4g34Lp_OnBaJy36Vj5x880=/768x0/filters:no_upscale():max_bytes(150000):strip_icc()/45-3567111-RevolvedTrianglePose-009-3456793970f5489d8ec58fec41e267e0.jpg
Conclusion
Your tensor fasciae latae is not an order for your barista but a tiny but key muscle that, if tight, can result in lower back, knee and hip discomfort. It helps to stabilise the pelvis, lift the knee, rotate the leg and provide knee stability. Everyday sitting and overuse in running and cycling can make them tight. Here are some mobility, self-massage and yoga exercises that may help.
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[I] https://www.healthline.com/human-body-maps/tensor-fasciae-latae#1
[ii] https://www.healthline.com/human-body-maps/tensor-fasciae-latae#1
[iii] http://www.kinfolkwellness.com.au/blog/2015/11/26/get-to-know-your-muscles-tfl
[iv] https://reachphysio.com/tfl/
[v] http://www.kinfolkwellness.com.au/blog/2015/11/26/get-to-know-your-muscles-tfl