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Tensor Fascia Lata

The Tensor Fascia Lata (TFL) muscle is vital for runners as it acts to flex and abduct the thigh. It attaches to the Iliotibial Band (ITB), and when the TFL tightens it can pull on the ITB and cause lateral knee pain. Stretching the TFL before and after runs is important to maintain flexibility and prevent tightness that could lead to injury. The most effective way to stretch the TFL is to take the thigh into hip extension, slight adduction, and lateral rotation.

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106 views

Tensor Fascia Lata

The Tensor Fascia Lata (TFL) muscle is vital for runners as it acts to flex and abduct the thigh. It attaches to the Iliotibial Band (ITB), and when the TFL tightens it can pull on the ITB and cause lateral knee pain. Stretching the TFL before and after runs is important to maintain flexibility and prevent tightness that could lead to injury. The most effective way to stretch the TFL is to take the thigh into hip extension, slight adduction, and lateral rotation.

Uploaded by

alcatifamoquette
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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MUSCLE IN FOCUS by Brad Hiskins

Tensor Fascia Lata


The Tensor Fascia Lata (TFL) is one of
the most vital muscles in a runner’s “...this muscle is utilised constantly during running and
body, because it acts to flex and abduct
the thigh. Consciously keeping one’s unless looked after, it will haunt you”
TFL as flexible as possible can go a long
way to maintaining a fit and injury-free Although this muscle is quite small, it certainly out of this stretch, try leaning to the opposite
body. This article will look closely at punches beyond its weight. The reason for this is its side, away from the leg you are stretching. Also
how the Tensor Fascia Lata works and attachment into the ITB. The ITB is well known to important is to make sure you don’t lean forward
the most effective ways of stretching many runners, usually for all the wrong reasons. on this stretch. This will subtly turn the stretch
this important muscle tissue. The ITB is a non-contractile piece of tissue. into an adductor stretch. Instead, keep the leg
This means it can’t become ‘tight’ of its own you are stretching perpendicular to the floor and

T
ENSOR Fascia Lata (TFL) is one of accord. However with the TFL attaching into gently arch your back, this will again enhance the
our hip flexors. This muscle sits later- it, if the TFL becomes tight, it will pull on the TFL stretch.
ally on our hips, attaching to the bony ITB and hence tighten it (note that the Gluteus Stretching this muscle before and after run-
prominence, Anterior Superior Iliac Spine (ASIS), Maximus also does this). ning is a recommended. Stretching before hand
which is easily palpable, especially in lean runners Most runners would recognise that an over will enable good hip extension. Stretching after
(see Figure 1). What makes this muscle especially tight ITB is not favourable, as this can cause running will re-establish any lost flexibility dur-

Run Harder Run Longer Recover Faster


important for runners is that it then runs inferiorly lateral knee pain. Hence, keeping your TFL ing running, decreasing the chance of tightening
and blends into the Iliotibial Tract (ITB). Muscles as flexible as possible, decreasing the pull it the ITB and possible lateral knee pain.
generally have a tendon at each end which attaches has on the ITB, will decrease
them from one bone to another. The TFL is one your chance of lateral knee pain Figure 2a & 2b
of a few exceptions as it blends into the ITB rather caused by ITB tightness. – Stretching the
than its own tendon. It also shares the ITB with Runners who get treated regu- TFL by taking
the Gluteus Maximus which has a similar blend- larly will be familiar with how tight the thigh into
ing of some of its fibers into the ITB. the TFL can become. Obviously hip extension,
This muscle flexes the hip (brings knee up) as this muscle is utilised constantly slight adduction
well as abducting the thigh (take laterally away) during running and unless looked and lateral
and medially rotates the thigh (turns thigh in). after, it will haunt you. rotation
So how do we stretch this
little critter? Well, like all stretch-
es, we simply take the actions
of the muscle and reverse this.
This means, we need to take the
thigh into hip extension, slight
adduction and lateral rotation
(see Figure 2a & 2b).
When you get into this posi-
tion, make sure you squeeze your
gluts to affect posterior rotation
Fig.1 – The Tensor Fascia Lata (TFL) Muscle
of your pelvis. To get a little more

32 | RUN FOR YOUR LIFE RUN FOR YOUR LIFE | 33

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