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. It is a small muscle that stabilizes the hip and pelvis. An injury to the TFL is due to a tear or strain in the muscle. Tear or strain has been experienced by many runners, this is because the TFL is used greatly as it provides pelvic stability with dominate one-sided bearing of weight. In order for pain relief, one must discontinue any activities, such as running, that worsens the tenderness. This can be resolved with exercises which will strengthen the muscle. The following gluten strengthening exercises are designed to improve the strength of the gluten muscles, while minimizing the activation of TFL.
Symptoms of TFL include:
- Pain down the outer and in the outer hip
- Pain when lying on the affected hip
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.
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 proper directed exercises. Proper directed exercises include squatting, side stepping (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.