4 Tensor Fascia Latae (TFL) Exercises

Today’s video covers exercises for the tensor fascia latae or TFL muscle. The TFL is located on the side of the hip and is primarily involved in raising the leg to the side (hip abduction), but also helps flex and internally rotate the hip joint. The TFL attaches into the IT band and is often an area of discomfort and tightness in runners.
*Amazon link to my new self-guided rehab book: a.co/d/eKEtlLR

[@l.abuddy23]

The second he said "runner," I knew I was in the right place. Thank you so very much for your help!

[@Equalizer5]

Thank you for these magnificent exercises on the TFL, they are magnificent & very helpful indeed. I compressed the femoral nerve 4 years ago as my leg was up against a table which I was too tall for and I lost my whole quadriceps(the muscle collapsed) on my left leg, that goes along with having had my leg broken by another player deliberately playing football, and consequently I have had significant problems with this leg ever since and more than likely for the rest of my life.

[@pandoraefretum]

Hello, Tom. I bought your book which arrived 2 days ago, it's excellent, well laid out, super friendly to read, and super useful. I'm 59 and had a stroke 16 months ago. I suspect my TFL is playing havoc and I do have a weekly physio who alerted me to the TFL. Best wishes and congrats on the book, again.

[@RehabScience]

Thank you so much for ordering a copy of my book! I’m glad to hear that you are enjoying it and finding it to be helpful so far!

[@mrodino3544]

Extremely good book. I am impressed.

[@RehabScience]

Thank you! I’m glad you are enjoying the book so far!

[@stacydietzler9321]

Thanks for your helpful video! Recommendations for sleeping position as I sleep with a long body pillow in between my legs and my TFL feels stiffer when I get up and out of bed in the morning. It’s been an ongoing issue for years as a runner and triathlete. Many thanks!

[@denisechappell3434]

Good to get strengthening moves for the tfl. Thank you

[@RehabScience]

You're welcome!

[@ST-rj8iu]

Congrats on the book! Definitely going to take a look.

[@aurawindsurfing]

Book bought! Nice step by step explanation. Thank you very much. Have a great day!

[@RehabScience]

Thank you very much for ordering a copy! I'm glad to hear that you are enjoying it so far!

[@user-rs2xl1lb3s]

Thanks

[@RehabScience]

You're welcome!

[@jodieprado6416]

When doing the 2nd exercise I immediately feel the soreness. Don’t want to further aggravate. But maybe this means I’m on the right track?

[@shelleysanders9666]

One has to be v experienced athlete or dancer etc to know how to work with pain! I’d always suggest checking with a Physio.

[@LoveLife-gv8jg]

That book looks very interesting and the exercises are perfect. I recently irritated the muscle through running. I find that my lower body pilates workout helps alot. Some of the exercises are similar to the ones you taught on this video. This I jury has reminded me of the importance of stregnth training to maintain and improve my running. How long should I wait to get back into running after this time of concern?

[@julieanngillitt7354]

BRILLIANT. This has answered a former question I sent. THANK YOU. : ))

[@RehabScience]

Perfect, glad the video was helpful!

[@julieanngillitt7354]

Thank you for replying. : )))

[@yvonnesaucedo1]

Thanks. I ordered your book. Injured myself running hills. I am getting some help. It's complicated. I am thinking tfl, piriformus, psoas, Itb, all of it. Hope to run again soon

[@RehabScience]

Thank you for ordering a copy of my book! The hip chapter in my book has programs for piriformis syndrome and hip flexor issues, so I think he will find the book to be helpful.

[@user-ks5gh6xd7h]

This is SO helpful. Truly appreciated; thank you 😀

[@RehabScience]

I’m glad the exercises were helpful!

[@ProdAbn]

Got light ITBS for 2 weeks and hip snapping. Must be my tfl muscle which is too weak. Will not be running for at least 1 week and I’ll be Focusing on these excersices and antiinflamatory

[@SeeCSeesCC]

Ohhh the latte

[@athsfo]

This works. Thanks

[@RehabScience]

You're welcome!

[@78jtfvhiuuygiuyg]

Damn, this felt amazing

[@RehabScience]

Glad to hear that 👍

[@aviancm]

I have developed this pain 3 months after tkr, am doing really well except going down stairs is still painful. I think I have altered my motion downstairs to compensate and am now trying to find ways to resolve this without kneeling.

[@Mark-Todd]

Thank you, this has been very helpful.👍 Could I ask, if after performing the second exercise i feel tightness behind the knee of my affected leg what might that suggest?

[@embehonigkuchen916]

Thanks for the great vid. Just one question: Other trainers/therapists recommend strengthening the surrounding muscles like the glute med doing e.g. the leg raise to relieve the TFL. Could you explain why you focus on training it, doesn´t it add to the tightness?

[@RehabScience]

Strengthening those other muscles (gluteus medius and minimus) can also be helpful. More current research has shown that resistance/strength exercises can actually reduce muscle tone and tightness. The idea that strengthening exercises lead to tightness is a concept that has been disproven.

[@tito_nergamechannel9456]

Can make a video on inner thigh and groin area pain as well? Thanks.

[@RehabScience]

Please try the exercises in my video below. Also, the second link is for my book which has a much more comprehensive groin strain program. kzbin.info/www/bejne/jpCaan2kidGBoMUsi=B6wkExEyuLrCaUWk Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/1cVAhfl

[@GailSiebuhr-de6sb]

Both my TFL muscles are so tight I can't hold my legs up in air. These excerises look great but I am concerned they will get tighter. Don't need that as these muscle's have caused other issues in legs. These muscles when sitting for travelling in a bus these muscles become so tight that it seems my circulation is affected. My legs have given me issues for years. I am 5ft 4ins tall so it is a bugger.

[@folek538]

Is it normal that after doing a stretching exercise I feel more pain than before?

[@ipt3000]

Very helpful! But also you speak about internal rotation, but I’ve also read that the TFL helps to externally rotate the femur at the knee. Is that true so for someone that’s wanting more external rotation such as for Ballet I imagine this is going to be a very important muscle.

[@georgefitzhugh6455]

Thanks….Subbed!

[@RehabScience]

Thanks for the sub!

[@Tommyjzx]

Hey Dr.Tom, I’ve read so many posts talking about iron cross stretch being good for stretching the TFL, is this not true? I can’t seem to feel it myself. Would you recommend it to stretch the TFL?

[@physicaltherapyandrehabili7884]

Good

[@harding513]

Strengthening exercises seem to aggravate pain right around the insertion point on the Iliac Crest. Is that normal? Any ideas?

[@RehabScience]

This definitely can happen in some cases. You might be better off focusing on soft tissue mobilization (foam rolling, massage ball) and stretching exercises until the area desensitizes a bit.

[@littlereptilian7580]

My TFL always cramps up for instance when i ride a motorcycle or i do stuff. Do i need to strengthen it like it the video ? I feel like ots already to strong tight

[@user-kf3ov4bz8y]

I don't know why but my tfl is wider and it looks bad bcz it makes my body box shape even though I have a decent back and shoulder to look v

[@thegreendevil565]

Can you do each of these exercises and stretches each day?

[@RehabScience]

Yes, these can usually be done every day unless they cause any pain you might have to flare up.

[@G4mer_D4d]

That's funny cuz I've been trying to do this motion and I learned I have a tight TFL a week or 3 qgo

[@annw9195]

My TFL takes over from my glute med. Is it just a matter of strengthening my glute med?

[@RehabScience]

Yes, in most cases, implementing exercises that help improve a person’s ability to recruit their gluteus medius and minimus helps reduce overactivity and discomfort in the TFL region. Also, strengthening TFL with the last two exercises in this video can improve its overall capacity and ability to resist stress, which can reduce the number of pain episodes that occur.

[@annw9195]

@@RehabScience Thank-you

[@marcel_tremblay]

Say the word!!!!! What is it called?

[@RehabScience]

See the title of the video!

[@marcel_tremblay]

@@RehabScience Lol! I just didn't know how to say it ;) You should do a video on jugular stenosis or other nect/upper back issues that reduce brain blood drainage, cerebral blood flow and increase intracranial pressure. Love your videos!

[@gaildobbs6914]

For the leg raise when the leg is forward a bit; the discomfort moves immediately to the outside of my knee (I do have severe osteoarthritis but no necessity for surgery right now). Should I start with an easier step prior to strengthening?

[@RehabScience]

I would try performing that exercise with your knee bent. This will shorten the lever arm and decrease the demand on the lateral leg structures, which should also help lessen your outer knee pain.

[@davidkosiba624]

I already have overly developed TFL genetically I assume but it grew up playing european football and walk a lot so kinda make sense , I doubt squats and deadlifts developed them lol

[@xandergoes]

How many days a week would you suggest doing these exercises?

[@Equalizer5]

See below-they can be done every day-unless they cause you pain which may be a flare up. "@RehabScience 4 weeks ago Yes, these can usually be done every day unless they cause any pain you might have to flare up."

[@user-pr7mi9zk2h]

I had hip replacement three years ago, and TFL/IT band discomfort (in that hip) started about a year ago. It comes and goes, but seems to be getting worse. Is it OK to do these exercises? My ortho Xrayed it, and everything is good with the implant.

[@RehabScience]

Yes, these should be safe based on how long ago you had surgery.

[@arasuphysio9749]

I am indian. How much rupees

[@talentlesscommenter1329]

true

[@HannibalBarca217]

yes

[@olvaandes3230]

🙋 P r o m o s m