The best way to treat Tensor Fasciae Latae pain is with deep tissue massage. Scroll down to "Tensor Fasciae Latae Pain Relief" for the answer, or read through for context.
The Tensor Fasciae Latae muscle (also known as the TFL or IT Band) is the outermost hip flexor of the body. Tensor Fasciae Latae, like other hip flexors, is can develop trigger points and pain from sitting or excessive use. The result of Tensor Fasciae Latae pain often expresses as stiff hips, pain extending the hips (pain leaning backward while standing), and pain during running [1].
In this article:
- TFL Muscle & Function
- TFL Trigger Point & Pain Symptoms
- TFL Pain Relief
- TFL Pain FAQ
Tensor Fasciae Latae Pain: Muscle & Function
Tensor Fasciae Latae Pain: Trigger Point & Pain Symptoms
Tensor Fascia Latae pain is often caused by trigger points, stiffness, and constant muscle tension. Trigger points are tight, angry bands of muscle that can cause stiffness, rigidity, and a ton of pain in the body.
Some clinicians call trigger points "knots", "tense spots", or "pressure points" - all referring to the same thing.
Tensor Fasciae Latae Referred Pain Pattern [1]
There are generally two main causes of TFL pain - 1) Sitting, and 2) Running.
1) Tensor Fasciae Latae Pain From Sitting
Sitting shortens the TFL muscle. When a muscle is short for too long it can develop trigger points, stiffness, and express pain. This is common in today's age with most of us sitting 12 hours a day.
Folks with Tensor Fasciae Latae trigger points and pain tend to have discomfort (in the bright red region above) when sitting too long. In addition, standing up after sitting for long periods can be painful.
2) Tensor Fasciae Latae Pain From 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. Tensor Fasciae Latae pain can make running uncomfortable, and even unbearable in some cases.
Tensor Fasciae Latae Pain Symptoms
On top of while sitting and running, Tensor Fasciae Latae pain and tightness can cause difficulty with hip extension and back extension. TFL is a hip flexor, and a tight hip flexor likes a hip-flexed position, so hip extension (pushing the hips forward) can be straining.
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 its trigger point access locations. The right portion contains the referred Tensor Fasciae Latae pain pattern (sketched with the diagonal lines) and the same trigger point locations.
Tensor Fasciae Latae Pain Relief:
Fortunately, there are 3 consistent steps to TFL pain relief. Perform them in order, and do not leave any of them out.
Step 1: TFL Muscle Release / Massage
Tensor Fasciae Latae pain and trigger points can be massaged out by the hands of a professional, 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 30-45 seconds of work and several minutes are typically required. I like the QL Claw for TFL release because it stays firm on the ground and is a nice, therapeutic material for massage (see this link for trying your luck with foam rolling TFL).
If you choose an at home tool, I would encourage you to massage the TFL twice a day for 4 days and see how you feel. Spend 2-3 minutes working each side each session, and remember to breathe deeply and slowly - signaling to the body that the muscle is safe to release and calm down.
Where To Massage Tensor Fasciae Latae
Tensor Fasciae Latae Muscle [1]
TFL Pain Relief Using QL Claw
The QL Claw was designed to release all muscles that contribute to lower back and hip pain. QL Claw is wonderful at hooking in and massaging the TFL thoroughly - nothing, I mean nothing, will get in there better. Own the pain with a QL Claw today!
Step 2: TFL Stretch
After the Tensor Fasciae Latae has all of its knotting, tension, and kinks massaged out, stretching the muscle is great for extending its length and finding greater relief.
I would refer the article and video below to explain TFL stretches in depth. Since the Tensor Fasciae Latae is a hip flexor, a lot of these resemble variations of hip flexor stretches if you are familiar.
TFL Stretch examples:
- Couch Stretch
- Spiderman
- Upward Dog
Step 3: TFL Strengthening
By now the Tensor Fasciae Latae pain should be gone.
Strengthening the Tensor Fasciae Latae and surrounding muscles (especially Gluteus Medius) is like armor, or insurance that this pain does not come back.
Again, I would refer to this article below for a more thorough explanation of TFL exercises, although here are a few to get you started:
- Clamshells
- Side-lying hip abductions
- Dead bugs
- Side planks (star version if advanced)
Tensor Fasciae Latae Pain FAQ:
What causes Tensor Fasciae Latae pain?
Overuse via activities like running, soccer, and basketball most commonly creates Tensor Fasciae Latae pain. However, excessive sitting can create TFL pain symptoms, or make overuse-caused TFL pain worse.
How to treat Tensor Fasciae Latae pain:
To fix Tensor Fasciae Latae pain, first apply massage to the TFL muscle (see graphic above) to break up rigid muscle and trigger points. Next, stretch the TFL with a movement like the couch stretch, spiderman, or upward dog to further relief. Lastly, strengthen the TFL and surrounding muscles to ensure the pain does not come back.
Massage can be done at home with a tool like QL Claw, or by a trained professional physical or massage therapist.
What if my Tensor Fasciae Latae pain doesn't go away?
If you have tried massage and stretching techniques on your own unsuccessfully, it may be time to visit a professional (also check out our page on tensor fasciae latae stretch). Physical therapists and massage therapists may be able to treat your TFL symptoms better, or diagnose a different muscle that may be causing pain.
Another possibility of TFL pain not going away is a muscle strain. Muscle strains are more acute and severe than trigger points, and require time and rest to heal. Most muscle strains recover in 2-3 weeks, and there is unfortunately not much you can do in the meantime.
More TFL Pain FAQ (updated 1/23/24):
TFL Muscle Pain:
TFL muscle pain can either be a strain or a tightness/tension/trigger point problem. For the former case, it often just takes time (~2 weeks). For the latter case, read the article above.
TFL Pain Treatment:
For the majority of cases, perform the 3 steps of 1) deep tissue massage, 2) stretching, and 3) strengthening to the TFL muscle. If you have a TFL muscle strain, time and rest for 2-3 weeks is unfortunately all you can do.
Sleeping with TFL Pain:
See sleeping with IT Band pain for more, but the short answer: The best sleeping position with TFL pain is on the back with knees elevated.
Exercises For TFL Pain:
Start with massage and stretching exercises before moving on to strengthening - because you unfortunately can't lift your way out of a tension problem.
Refer to the 3 Steps above and their respective exercises for TFL pain relief.
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.