4 Tensor Fascia Latae (TFL) Exercises

Rehab Science
Rehab Science
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Published 2023-08-02
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
All Comments (21)
  • @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.
  • @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!
  • @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.
  • @aurawindsurfing
    Book bought! Nice step by step explanation. Thank you very much. Have a great day!
  • @ST-rj8iu
    Congrats on the book! Definitely going to take a look.
  • @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?
  • @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?
  • @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
  • @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
  • @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?
  • @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?