STEP 1: How to Locate the Tensor Fasciae Latae Trigger Point #One
The Tensor Fasciae Latae (TFL) is a muscle present in your leg that contributes to the formation of the Iliotibial tract alongside two muscles in the gluteus group. It is a very long muscle, originating from your Iliac crest. To locate it, lie down and place your hands over your navel, moving your hands down diagonally toward your hips, until you find a bony prominence. Your TFL originates there and travels down along the outside of your leg, inserting below your knee joint on your tibia. Place a hand over the outside of your thigh while lying down. Move your leg away from your body, and you will feel the TFL moving.This muscle helps to stabilize the hip joint while standing, and is also a very important muscle in providing hip stability while walking and during other sporting activities like skiing, horseback riding, and hurdling. Because it’s used in so many movements, and is a long muscle that shortens while sitting, it tends to get tight very easily. As a result, pain in this muscle is quite common.
STEP 2: How to Self-Release the Tensor Fasciae Latae Trigger Point # One
Releasing the Tensor Fasciae Latae requires a pillow, a ball, and a bolster. First, lie down on your back with your head resting comfortably on the pillow. In our earlier video, we learned how to locate the bony prominence on the hip, where the Tensor Fascia Latae originates. Find the area, placing the ball on the muscle a little below and behind the bony prominence. Next, bend your unaffected leg at the knee and roll over to your affected side. Rest the knee of your unaffected side on the yoga block for comfort.If you’ve placed the ball right, you will feel sensation radiating along your leg all the way to the front of your ankle. You may consider adjusting the ball for your comfort, keeping in mind the goal of staying relaxed in the position. If your pain is too intense, roll back little by little until comfort returns. Hold the position there for 30 seconds, breathing normally. Remember to complete the stretch on the opposing side to ensure proper self-release.
STEP 3: How to Stretch the Tensor Fasciae LataeTrigger Point # One
To stretch the Tensor Fasciae Latae, first lie down on your back with your head resting comfortably on the pillow. Bend your right leg at the hip and roll over to your left, grasping your right ankle with your right hand. Slowly bring your ankle towards your right buttock while moving to lie on your back. You should feel a stretch over your thigh at this point. If you’re not feeling a good enough stretch, place your left foot over your right leg to add more pressure. Remember to stay relaxed and ONLY stretch as much as you are comfortable. Relax and stay in position for 30 seconds. To release the stretch, DO NOT snap the leg back immediately. Retrace all your actions backwards. First release your left leg, then roll back on your left, straighten your right leg, and then roll to lie on your back, remembering to stretch the opposing leg the same way.