TFL or Tensor Fasciae Latae is a small muscle that lies inferior to the Iliotibial band action. This Band is also known as the IT band, which is a long muscle of Fascia, a form of connective tissue situated in the knee or thigh of a person.
This muscle belongs to the gluteal muscle both structurally and functionally. Though it is not widely recognized as a thick muscle, it can still be easily palpitated. Physicians can find the muscle lying comfortably above the hip muscle. During one leg stance, this muscle plays the most important role by providing accurate body postural support.
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Can you tear your Tensor Fascia Latae?
The injury to TFL occurs when this muscle either gets strained badly or tears up. The muscle gets stressed in runners mostly just because it is known to provide a stable grip for the pelvic floor and a better one-sided weight-bearing. If the runner continues running during the TFL injury, the pain that the person is experiencing can get worst.
Symptoms of injured TFL to look out for
- Unbearable pain sensation when the person lye on the affected hip.
- Pain felt in the outer hip and to the muscles that situate down it.
Physiotherapists mostly recommend stretching for relieving the pain. All you got to do is to place the non-injured side of the hip in the opposite direction of the affected TFL and have a good stretch. For quick relief, massage the TFL with a massage ball or a tennis ball via moving it along the Tensor Fasciae Latae for around 2 to 3 minutes or till the pain in the affected area is evident. The ball is required to be maintained for about 20 seconds and it should pressure the affected muscles directly. Runners report that sleeping with TFL pain is impossible.
Another exercise that physiotherapists offer for TFL muscle release is to lift the affected leg completely with the help of a hard floor or bedding. This will elevate the TFL muscle. Initiate by holding up your heads with the help of your arms. Use some light ankle pressure around the opposite foot arch in the middle. Elevate the leg to the level of the hip and move it forward to a 45-degree angle from the upper body. While maintaining the posture of the hips, elevate your legs an inch off your foot from the surface you are on. Now, put back your foot to the level of your hip and align your body. Repeat this pattern 6 times each leg.
This treatment is required to not just improve TFL but also it’s surrounding muscles too. Physicians are required to direct proper exercises like side-stepping, squatting, forward step up, and unilateral bridges, etc.
Can you run with TFL Pain?
When TFL is strained, it can get very tight and impact the mobility of the person greatly. Not just that, it can also impact other muscles greatly and cause problems like Iliotibial band syndrome or ITBS, meniscus injuries, and PFPS or Patellofemoral pain syndrome, etc. The reason behind causing other pains is that the muscle is continually contracting as the affected person takes each takes strides.
How long does a TFL injury take to heal?
Runners should note that the recovery always depends on the severity of the injury cased to TFL. Ideally, the recovery can take anywhere between 1 to 6 weeks. However, if the hip flexor is suffering from minor injuries then the healing can be observed as soon as 1 to 3 weeks. The previous information answers the question “How long to heal TFL?” If the muscle is torn up the recovery is intensified for 4 to 6 weeks span or maybe longer than that. If the condition remains untreated the pain because of the strain and tear gets worst and becomes near impossible to be treated.
What are some good Tensor Fasciae Latae exercises?
The topic of Tensor Fasciae Latae bodybuilding is always on the site and people continually search about it. Here is a list of some Tensor Fasciae Latae stretches that can develop and strengthen up the muscles in people so that any tear or strain is avoided.
Ball string squeeze
Initiate the exercise by sitting on the ball and put your hands across your chest. Put your thighs around each side of the ball. Bend the knees so that they can easily extend at the back along with your toes touching the floor. Squeeze the ball gently with the help of your thighs for few seconds. Hold and release back.
Lunges to the sides
Put your shoulders and feet width apart. Stand straight and place your hands across your chest. Inhale and step out towards one side. Start with the right foot. Firmly place the left foot on the ground while aligning the body. Repeat on the other side
Side hip abduction while lying
Lie down on a flat hard surface. Begin the exercise with your right side, place your left leg extended out running on your right leg. Put the left leg on top of the right leg. Toes should point out. Hold and squeeze the glutes by lifting the leg while keeping the body straight. Repeat with other leg
The abduction of Ball Hip
Put the ball between your thigh and against the wall. Straighten out your posture; bend the leg by pushing the leg against the ball at an angle of 90 degrees behind you. For more stability place your hand against the wall. Push the ball against the wall with your bent leg pressing against it. Hold the ball for a few seconds and then slowly release. Repeat on the other leg as well.
Final words
TFL is situated in the upper thigh area and is known to provide a great amount of support in the flexibility, movement, and right tension of the hips. The main purpose of these muscles is to let a person perform a basic walk. The Tensor Fasciae Latae can easily get strained or torn apart if it is weak. In this article, the reader will know all about the exercises that can strengthen the muscle and the ways of TFL muscle release.
