This blog post will go through the 10 best Tensor Fasciae Latae stretches.
The Tensor Fasciae Latae (or TFL for short) is a muscle in the hip that is commonly tight/stiff.
How do I know if the TFL is tight?
Here are 2 simple tests that you can perform to determine if there is tightness in your TFL muscle.
a) Ober’s test (self test)
Instruction:
- Lie down on the side.
- (The upper leg will be tested.)
- On the lower leg, have the hip and knee bent to 90 degrees.
- Perform the following movements without moving your pelvis. Keep the pelvis level.
- Lift up your upper leg.
- Bring it backwards without arching your lower back.
- Let it drop down.
- (Do not let the pelvis tilt or rotate as this can produce unreliable results.)
- Assess knee position.
Results: If the upper knee is unable to drop past the mid line of your body, this may suggest that the TFL muscle is tight.
b) Thomas Test
Instructions:
- Lie down on your back.
- Hold both knees together towards your chest.
- Whilst keeping one knee towards your chest, let the other leg drop down.
- Take note of the leg position.
- Repeat on both sides.
Results: If the dropped leg tracks towards the outside, this may suggest that the TFL is tight.
What causes a tight Tensor Fasciae Latae?
Without addressing the main cause of tightness, the Tensor Fasciae Latae stretches will only temporarily loosen up the muscle.
Common causes:
- Prolonged sitting (This is a common cause!)
- Standing shifted towards one side
- Over use during sport (Running, kicking, cycling etc)
- Weak hip flexors
- Weak hip abductors
- Certain posture (see below)
What is the effect on the posture?
Tightness in the TFL muscle may be involved with the following postures:
a) Rotated Pelvis
A tighter TFL on one side can cause the pelvis to rotate towards the opposite side.
b) Anterior Pelvic Tilt
If the TFL is tight on both sides, this can result in the pelvis tipping forwards.
c) Lateral Pelvic Tilt
As the TFL is also a hip abductor, tightness in this muscle can lead to uneven hips.
d) Knee valgus
As the TFL is also a hip internal rotator, tightness in this muscle can lead to the knee falling towards the mid line of the body.
e) Poor glute activation
Tightness of the TFL can limit the amount of extension that is available in the hip joint.
This can prevent the glute muscles from engaging in the full range.
f) Altered Walking pattern
A tight TFL can shift the body towards the opposite side as the hip goes into extension.
The 10 best Tensor Fasciae Latae stretches
With the following stretches for the Tensor Fasciae Latae, it is important that you FEEL a firm stretch sensation directly in the muscle. Hold each stretch for a minimum of 30 seconds.
1. Release the TFL
Performing a release on this muscle will help make the following Tensor Fasciae Latae stretches be even more effective!
Instructions:
- Locate the muscle belly of the Tensor Fasciae Latae.
- (Use Google if you are not sure where this muscle is located.)
- Whilst lying on the floor, position the TFL directly on top of a massage ball.
- Apply an appropriate amount of your body weight onto the ball.
- Make sure to cover the entire muscle belly.
- Continue for 1 minute.
2. Standing TFL Stretch
Instructions:
- Stand up and hold onto something for balance.
- Bend your knee backwards.
- Hold onto your ankle and pull your foot towards your buttock.
- Keep your knees together and aligned with one another.
- Engage your buttocks and push your hips forwards.
- Push your hips towards the side you are stretching.
3. Cross over side lean on wall
Instructions:
- Stand sideways towards a wall.
- The hip you will be stretching is closest to the wall.
- Place your hand on the wall for support.
- Place the foot that is closest to the wall (the one that you will be stretching) to the opposite side of the other foot.
- Whilst placing most of your weight through the leg furthest from the wall, drive your hips forwards.
- Keep the pelvis facing forwards throughout this stretch.
- Lean your pelvis towards the wall.
4. Lunge tFL Stretch
Instructions:
- Assume a lunge position with your hands on your hips.
- (The leg at the back will be the side that is stretched.)
- Make sure to have both feet in line with each other.
- Keep your pelvis facing forwards at all times.
- Tilt your pelvis backwards and push your hips forwards.
- Lunge forwards.
- Push your hips out towards the side of the back leg.
5. Kneeling lunge
Instructions:
- Assume a kneeling lunge position.
- Use a pillow underneath the knee.
- Make sure to have both feet in line with each other.
- Keep your pelvis facing forwards throughout the stretch.
- Tilt your pelvis backwards.
- “Tuck the tailbone underneath you.”
- Drive the hips forwards.
- Lunge forwards.
- Push your hips out towards the same side of your back leg.
6. Deep cross over
Instructions:
- Assume the position as above.
7. The Pretzel
Instructions:
- Lie down on the floor facing upwards.
- Slightly bend your knee.
- Allow the knee to fall towards the mid line.
- Place the other foot on the outside of the knee.
- Push the knee down towards the ground.
- Tuck your tail bone underneath you and push your hips forwards.
8. Side lie knee bend
Instructions:
- Lie down on your side.
- The hip on the upper side will be stretched.
- Bend your knee backwards.
- Hold onto your ankle and pull your foot towards your buttock.
- Try to bring your leg backwards as far as possible without arching your lower back.
- Engage your buttocks and push your hips forwards.
- Let the knee drop towards the ground.
9. Eccentric load
Instructions:
- Stand sideways towards a wall.
- The hip you will be stretching is closest to the wall.
- Place your hand on the wall for support.
- Place the foot that is closest to the wall to the opposite side of the other foot.
- Lift up the foot closest to the wall so that all of your weight is on the outer leg.
- Keep your pelvis facing forwards at all times. Do not allow the pelvis to rotate.
- Engage your buttocks and push your hips forwards without arching your lower back.
- Lean your pelvis towards the wall.
- Repeat 20 times.
10. Glute activation
By activating the glutes, the aim is to get the Tensor Fasciae Latae to relax.
Instructions:
- Stand up right.
- Have your feet in line with each other.
- (The back leg will be targeted.)
- Place your weight in the leg that is at the front.
- Bring your back leg backwards.
- Aim to FEEL your glutes engage.
- Do not extend your lower back.
- Repeat 30 times.
- For more exercises: Glute Activation Exercises.
Conclusion
The Tensor Fasciae Latae is a muscle that can usually benefit from a good stretch!
When performing a stretch, it is important that you can FEEL the stretch sensation directly over the TFL.
What to do next
1. Any questions?… (Leave me a comment down below.)
2. Come join me on the Facebook page. Let’s keep in touch!
3. Start doing the Tensor Fasciae Latae stretches!
Disclaimer: The content presented on this blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purposes only. Use of the content provided is at your sole risk. For more information: Medical disclaimer.
Hi Mark,
Do you recommend massage gun to stretch this area?
I will try to massage intersection of iliac spine and TFL. I mean area that in direction 7, you sign a yellow line on the pretzel tecnique.
Thanks.
Hey Kevin,
Yes – massage gun to this area can help.
Mark
Is a tight TFL commonly associated with a tight IT band? Mine constantly ache, especially at night, causing me to wake up and have to stretch to relieve the ache. I do weight training and running, with plenty of hip adduction and abduction, lunges, etc. I don’t see it as an overuse injury. I don’t have the typical IT band pain at the knee. It just aches from mid thigh up to hip. Does this just mean I need to stretch more? Does it help to stretch immediately after workouts?
Hello Melissa,
Yes – A tight TFL can be associated with a tight IT Band.
If it is occurring on one side, I would suspect that you are not keeping your hips aligned over your base of support (feet).
Do you notice this ache mainly after a run/walk?
Mark
Thank you for the prompt response! No, it happens during any type of exercise. I was not running for quite a while and just doing weights and body weight exercises and I was still frequently waking up with IT band ache.
I do tend to like to tuck my right foot under my butt when I sit. Could that be causing misalignment?
Hi Melissa,
I would have to see how you move to determine if your exercises are contributing to your said issue-
With ITB issues, I tend to find that it is related to poor lower limb control.
Do you happen to have knee valgus? (See post: Knee Valgus)
Mark
No, I don’t have the knee valgus thing. My left knee might ever so slightly be angled in more than the right but doesn’t seem significant. Your stretches in this post are helping, though. Thanks!
Hi Melissa,
1. Another thing to consider is that the lateral structures (inclusive of ITB/Glute medius/ITB) could be pushing you sideways towards the right side.
Have you had any injuries in the past to the left leg? (eg. ankle sprain, knee issues, hip etc)
2. Do you lack ankle dorsiflexion in the left ankle? This can influence how you move and place more pressure on the ITB region.
3. How your internal rotation in the left hip? Check out this post for more information. Similar to above, this can also alter how you move.
Mark
Mark
Hi Mark.
After 3 years of being in agony and now having to use a crutch, I finally have a “suspected” diagnosis. TFL spasm due to the TFL becoming so tight after botched hip surgery years ago.
I have tried many exercise to stretch it with physio and on my own but, I need a knee replacement which cannot be done until the TFL problem is sorted as I would not be able to do the physio after surgery, meaning this limits the kind of exercise I can do.
Do you think I can ever be free from this terrible pain after so long?
Kindest regards
Sam
Hey Sam,
I am willing to bet that you can significantly improve your situation.
Stretches and releases to the TFL may be a good starting point.
I would then suggest that you get someone to look at the strength and/or control of your hip stabilizer muscles such as the glute medius. The TFL will often compensate for weakness in the hip stabilizers.
If weight bearing is a big issue at the moment, you may need to consider doing exercises lying down for the time being and gradually work your way through the more difficult exercises.
I would also check to see if you are able to maintain your foot in a neutral position as you load your leg. This can lead to both knee issues and TFL compensation.
Please consider seeing a healthcare provider to perform a good assessment on you.
Mark
Is it possible to have sway back and tight tfl (it band syndrome) at the same time?
Yes – as TFL can also get tight if your hip is relatively abducted as compared to the pelvis position.
Mark
thanks Mark!!! really useful, you helped me a lot
Giovanni
This is what I like to hear, Giovanni!
Thank you so much for letting me know.
Mark
Mark
Have considerable amount of discomfort in the IT Band – as a result of my extensive time sitting in front of my computer.
Believe that these exercises can be of benefit to me, am 74.
Please comment.
Glenn
Hey Glenn,
These stretches can definitely help a tight ITB.
However – if prolonged sitting has cause discomfort down the side of your thigh, make sure that it is not Hip Bursitis or Referred pain from a bulging disc in the lumbar spine.
Mark
Thanks for your reply Mark
I do have Hip Bursitis as well as significant pain in the L5S1 joint which has caused pain in the Sciatica nerve.
My herniated disc had a fluoroscopically guided injection of Triamcinolone Acetonide in the L5/S1 joint last week, am keeping my fingers crossed that this will significantly reduce my discomfort..
Can these exercises make you loose your hips?
Hey Kate,
Stretching can help loosen up tight hips.
Mark
There were many new stretch variations for the I’d never seen before here. Thank you so much!
Hi Owen,
Hope you found one that gave your TFL a good stretch!
Mark
Hello Mark,
Nice to talk to you. I am early sixties with a Valgus knee ( which has been diagnosed in childhood) From couple of years I have been feeling My knees ( specially the right one) painful and weak.. I do have tricompartimental arthritis .. I started following your exercises for valgus knees. Also, I have to say that I should loose some weight as well. I am not chubby, but in the border line to be over weighted.
Is there any extra exercises that I should do?
It would be great if I get a reply from you.
Thanks
Anelise
Hello Anelise,
For the best exercises to address, check out this post: Knee valgus.
With arthritis, the most important thing is to keep your knee as mobile and as strong as possible.
If pain is a limiting factor, Hydrotherapy (in a warm pool) will be perfect! Focus on exercises such as squats, lunges, balance, stepping up/down. (Take your time, make sure there is no pain associated, gradually progressive the exercises by going lower in your squats, lunges etc.
Mark
I am a 51 yo woman. I have a sway back that was diagnosed in childhood, a forward head thrust and a Dowager hump (Cushing’s). My question is: which issue do I work on first or should I work on them all simultaneously?
Hi Suzanne,
You can start with any area.
I would do one area at a time and see how much improvement you can get until you move onto the next.
Mark
Really helped me with the lateral pelvis tilt.
I saw you just linked it to that article a few days after I started doing it.
Tense tensor fasciae latae was a crucial piece of the puzzle for me.
Thanks you for this new piece of content Mark
Hey Xav!
TFL is tight in so many people! It’s crazy.
Glad you started tackling it!
Mark
This is me.Lateral tilt. I hope this helps me
Great list of TFL stretches!
Thank you Geraldo. Hope it helps loosen up the TFL!
Mark