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Tips on Tensor Fasciae Latae (TFL) Pain Relief

June 25, 2024
Tips on Tensor Fasciae Latae (TFL) Pain Relief

At Southgate Physio, we understand how debilitating Tensor Fasciae Latae (TFL) pain can be. The muscle on the outside of the hip called the tensor fasciae latae (TFL) is important for both thigh movement and pelvic stability. Overuse, bad biomechanics, or muscular tension can all cause pain in the TFL. By strengthening and stretching the muscle, the following exercises can help reduce TFL pain:

1.  TFL Stretch

How to do it:

  • Stand up straight with your feet together.
  • Cross your left leg behind your right leg.
  • Lean your torso to the right side until you feel a stretch on the outside of your left hip.
  • Hold the stretch for 20-30 seconds, then switch sides.

2. TFL Foam Rolling

How to do it:

  • Place a foam roller beneath your outer hip while lying on your side.
  • Using your hands to support your upper body, carefully roll along your outside hip and thigh.
  • Give any sore or tight areas more attention.
  • Roll on each side for one to two minutes.

3. Stretch Your Hip Flexors

    How to carry it out:

    • Make a 90-degree angle with your right foot in front as you kneel on your left knee.
    • Maintain a straight back and softly push your hips forward.
    • After 20 to 30 seconds of holding the stretch, switch sides.

    4. Clamshells

    How to do it:

      • Place your feet together and bend your knees at a 90-degree angle while lying on your side.
      • Raise your upper leg as high as you can without shifting your pelvis while maintaining contact with your feet.
      • After a little moment of holding, bring your knee back down.
      • Repeat ten to fifteen times on each side.

      5. Bridging

        How to perform it:

        • Lay flat on your back with your feet flat on the ground and your knees bent.
        • While maintaining a straight back and contracting your glutes, raise your hips towards the ceiling.
        • After a little period of holding, bring your hips back down.
        • Do ten to fifteen repetitions.

        Top Tips for Effective Management:

        Warm-Up: To improve blood flow to the muscles during these workouts, always warm up before beginning.

        Consistency: To get the optimum effects, do these exercises on a regular basis.

        Pay Attention to Your Body: Exercise should be stopped, and a healthcare professional should be consulted if discomfort increases.

        Professional Advice: For a customised workout regimen and further therapy alternatives, see a physiotherapist if the discomfort continues.

        At Southgate Physio, we are dedicated to helping you achieve optimal health and mobility. By incorporating these exercises into your routine, you can effectively manage TFL pain and improve your overall hip function. If you need further assistance or wish to book an appointment, please don’t hesitate to contact us.

        If you want to know more, feel free to get in touch with us by calling 0208 3686767 or emailing us at

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