The Tensor Fasciae Latae also known as the “TFL,” originates on the ASIS and inserts on the Iliotibial tract. This muscle will abduct, flex, and internally rotate the Hip. When the Gluteus medius is weak, there is an increase demand of the TFL as a secondary hip stabilizer, which in turn this muscle becomes overactive and tight (Fredericson et al, 2000)
Dr. Shirley Sahrmann describes this muscle as having a very low threshold to become activated. She states “when you touch the bottom of one’s foot, the TFL is the first muscle to activate,” No wonder this muscle is so commonly overactive/tight! Over activation of the TFL can also result in patella-femoral pain such as IT band symptoms. When this muscle gets tight it may make it hard for your hip to sit centered in it’s socket, the TFL can drag the head of the femur forward within the joint which will put the posterior hip muscles including the GLUTE’S at a poor muscle length relationship , causing inhibition.
Here is demonstrated a way in which you can release this muscle.
-First find this muscle, by palpating just inferior to the iliac crest.
-Then lay your body over on the lacrosse/mobility ball.
-Keep rolling around until a trigger point/tender spot is felt, then slowly roll over on this muscle.
-The more you accept your weight over the ball the higher the intensity of the mobilization will become.
-Here is demonstrated a mobilization perpendicular to the fibers of the TFL, however you can go parallel as well.
Note: this muscle is often very tendor, if performing for the first time start very light.
Here a ball is used from @mobloko, use claimcode “PREHAB10” for $10 off
