As a chiropractor, my goal is to help my patients achieve optimal health and function. Today, I want to focus on foam rolling the often tight Tensor Fascia Latae (TFL) muscle.
What is the TFL?
The TFL is a small but significant muscle located at the front of your hip. It plays a crucial role in hip flexion, abduction, internal hip rotation, and stabilization of the pelvis. Given its involvement in various movements the TFL can often become tight and overactive.
When the TFL becomes tight or overactive, it can restrict hip mobility, leading to discomfort and affecting your overall movement patterns. It may also place excessive strain on the IT band, potentially resulting in lateral knee pain or hip bursitis.
How to Foam Roll the TFL:
Setup:
- Lie on your side on the ground with the foam roller positioned under the front portion of your hip.
- Support your body by placing the same side elbow and the opposite hand or foot on the ground.
Performance:
- From the starting position, press up and roll back and forth over the outside portion of your hip.
- To effectively target the anterolateral hip musculature, adjust your body toward a face-down position.
- Roll for 30–60 seconds, and then switch legs.
- To increase pressure, lift one or both legs off the floor.
Conclusion
Foam rolling the Tensor Fascia Latae is a simple yet effective way to unlock mobility, reduce discomfort, and improve your overall musculoskeletal health around the hip area. Incorporate this technique into your routine to help maintain flexible and pain-free hips.