Understanding TFL Injury, and Identifying Symptoms and Suitable Treatments Made Available
Tensor fascia latae, also known as TFL is found on the outside of the hip running down up to the knee. It is a small muscle that stabilises the hip and pelvis. An injury to the TFL is due to a tear or strain in the muscle. TFL tear or strain has been experienced by many runners, this is because the TFL is used greatly as it provides pelvic stability with the dominant one-sided bearing of weight. In order for pain relief, one must discontinue any activities, such as running, that worsen the tenderness. This can be resolved with exercises that will strengthen and stretch the muscle optimally. The following gluten strengthening exercises are designed to improve the strength of the gluten muscles while minimising the activation of TFL.
Knowing the most common TFL tear symptoms is crucial before proceeding with conventional treatment procedures. The severity of a person’s symptoms determines how long it takes to heal TFL and what strengthening approaches to employ.
Symptoms of TFL include:
- Pain down the outer and in the outer hip
- Pain when lying on the affected hip
Individuals witnessing TFL strain symptoms can benefit from appropriate flexibility exercise routines and adequate rest.
Stretching is ideal for pain relief; begin by placing your good hip in the opposing direction of the TFL to stretch. For successful results, the client should be laying the strain on a massage ball (or even a tennis ball), moving the ball along the TFL until the strained area is evident. The ball should be maintained for up to 15 seconds, directing pressure to those strained muscles. This exercise can lead to a dynamic reduction in TFL muscle pain. Keep in mind that stretching should be done safely and any quick motions must be avoided. The key here is to let your TFL heal by performing these actions consistently and in a controlled way. Some severe TFL tears might need surgical intervention, however, that is very rare.
Another exercise includes lying down on a hard floor or bed to complete a leg lift for your TFL muscle. Begin by holding your head with your arm, lie down on your ride side. Use a light ankle weight around your opposite foot arch in the middle. Lift your left leg to hip level, and then move it forward 45 degrees from your upper body. While maintaining the stability of your hips, lift your leg about a foot off the surface you are on. Put your foot back to the level of your hip to be in alignment with your body. Repeat this sequence 5 times per leg.
The treatment should be to improve the surrounding muscles conditions, with properly directed exercises. Properly directed exercises include squatting, sidestepping (crab walking) with Theravada around thighs, forward step up, bilateral bridge, unilateral bridge, and forward lunges with lunge erect. We offer sports massages as a form of therapy to help with TFL strains. Our tried-and-tested TFL pain reduction techniques can make a world of difference.
Physiotherapy Services We Offer
Our clinic offers a wide range of treatments that are all recommended and tailored to everyone who comes and visits us. Our range of treatments complements the body and mind, helping to keep you pain and injury-free, delivering preventative measures to maintain your well-being and enhance your performance levels.
Our main aim is to restore your personal well-being so you can enjoy an active, healthy, and pain-free life. Click on any of the services to find out a little more about each treatment and understand if it might be right for you.