Tensor Fasciae Latae (a.k.a. TFL, IT Band) is the outermost hip flexor of the body. Tensor Fasciae Latae, like other hip flexors, is a likely candidate to develop trigger points and pain from sitting or excessive use. The result of Tensor Fasciae Latae pain often manifests as stiff hips, pain extending the hips, and pain during running (read on for more) [1].
Article contents of Tensor Fasciae Latae pain:
- Tensor Fasciae Latae Muscle & Function
- Tensor Fasciae Latae Trigger Point Symptoms
- Tensor Fasciae Latae Pain Relief
Tensor Fasciae Latae Pain - Muscle & Function
Tensor Fasciae Latae Pain Trigger Point Symptoms
Pain caused by the Tensor Fascia Latae muscle is often a result of trigger points and constant muscle tension. Trigger points are taut, angry bands of muscle that can strain muscles and refer a ton of pain in the body.
Tensor Fasciae Latae Referred Pain Pattern [1]
Folks with Tensor Fasciae Latae trigger points or tightness tend to have issues with sitting too long. After sitting for a long period, patients with TFL symptoms may report pain in the upper outer thigh area - as shown in the image above [1].
Tensor Fasciae Latae Pain Running
Tensor Fasciae Latae works hard during running since it is active during foot-plant to keep the body upright, as well as during leg swing to bring the leg forward for the next step. Running can cause pain referred to the upper/outer thigh when TFL trigger points are in the picture.
Tensor Fasciae Latae Pain Symptoms
Tensor Fasciae Latae pain and tightness can also cause difficulty with hip extension and back extension. TFL is a hip flexor, and a tight hip flexor likes a hip-flexed position. Alleviating Tensor Fasciae Latae trigger points will likely open up hip flexibility, allowing the leg more range of motion behind the body (think of a long running stride - a tight TFL would prevent full extension of the leg and opening of the hip).
Tensor Fasciae Latae Pain Pattern [2]: The left portion of the image is the TFL muscle and the trigger point locations. The right portion is the referred Tensor Fasciae Latae pain pattern (sketched with the diagonal lines) and trigger point locations
Tensor Fasciae Latae Pain Relief:
Tensor Fasciae Latae pain and trigger points can be worked by the hands, a lacrosse ball, or the QL Claw device. The TFL muscle is compact, hard, and dense, so working it will require some pressure and time. The hands may tire after 15-30 seconds. I like the QL Claw for this purpose because it stays on the ground and is a nice, therapeutic material for massage (see here for trying your luck with foam rolling TFL).
Tensor Fasciae Latae Muscle [1]
The QL Claw product was designed to release the 5 muscles that contribute to low back pain. Although Tensor Fasciae Latae is not one of the 5 lower back pain specific muscle, QL Claw can massage the TFL as effectively as any. Own your muscle pain and buy your QL Claw today!
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.