Read all about Tensor Fasciae (TFL) Latae Pain Treatment and Exercises.
The tensor fasciae latae is a muscle of the thigh. It is connected with the gluteus maximus in function and structure and is continuous with the Iliotibial tract. The muscle helps with keeping the balance of the pelvis while standing, walking or running.
It emerges from the anterior portion of the outer lip of the iliac crest; from the outer surface of the anterior superior iliac spine, and a portion of the outer border of the notch underneath it. It is inserted between the two layers of the Iliotibial band of the fasciae latae about the junction of the center and upper thirds of the thigh. The tensor fasciae latae tightens the Iliotibial band and supports the knee, particularly when the opposite foot is lifted. The terminal insertion point lies on the lateral condyle of the tibia.
Tensor fasciae latae is innervated by the superior gluteal nerve, L5 and S1. The tensor sash latae acts through the Iliotibial tract by pulling it superiorly and anteriorly. It helps with flexing, medial rotation and abduction of the hip and extension of the knee joint. Because of its flexion and abduction function and part in pelvic stability when weight bearing on one side, it is utilized widely when running. This can lead it to be over worked, particularly if different abductors and stabilizers, like Gluteus Medius, are not working adequately. Issues in this muscle are down to trigger points.
Tensor Fasciae Latae Pain Treatment and Exercises
Let’s review Tensor Fasciae Latae Pain Treatment and Exercises.
Tensor Fasciae Latae Pain
Tensor fasciae latae pain has been experienced by many runners. It normally begins with pain at the runner’s outer knee known as the IT band issue at the outer hip. The TFL abnormal working can impact the progress of IT band issues and the pain always happens at the area of the knee.
Whenever running, the TFL is utilized altogether due to the flexion and abduction of the muscles utilized providing pelvic stability with dominate one sided bearing of weight. Should the gluteus medius abductor and stabilizer not be working in coupled with adjoining muscles, it can lead to the muscles being over stressed. This can bring about trigger points that are over aggravated spots in the fascia surrounded by skeletal muscle.
The symptoms of Tensor Fasciae Latae Pain include:
- Outer hip pain
- Referral pain down the outside of the thigh
- Pain when setting down on the tender side
- Weight bearing on one side is more excruciating
- Pain upon quick walking
- Pain when standing and keeping your pelvis level
Tensor fasciae latae pain can be brought on because of a tear or strain in the muscle. With legitimate coordinated activity, the muscle can be healed and strengthened.
Tensor fasciae latae and Iliotibial band muscle pain can be caused because of the accompanying activities: Running, climbing, cycling, dancing, excessive strolling when not fit as a fiddle and playing court sports like basketball, volleyball and tennis.
Tensor Fasciae Latae Pain Treatment
The initial type of treatment is to rest the condition from irritating activities, including running. Other treatment options include:
- Warm and Cold Therapy Gel
- Hot and Cold Compress or Wrap
- Tensor Fasciae Latae Brace and Support
- Compression Leggings
- Massage Tools for Self Treatment
Tensor Fasciae Latae Exercises
A few activities are explained below which help in strengthening the muscles and dealing the tensor fasciae latae pain.
Outer Hip Stretch
Begin by lying down on the back, and bend your right knee. Cross the bent leg over the left knee and pull with your left hand. Hold this position for 10 to 30 seconds. This exercise stretches the gluteus medius, gluteus minimus and tensor fascia latae muscles.
Standing Outer Hip Stretch
Start by placing the leg to be stretched behind the other leg. Lean your body on the side, which is not going to be stretched. The hip to be stretched should be pushed out to the other side. Hold for 10 – 30 seconds. The muscles stretched in the exercise are TFL, Iliotibial band and Sartorius.
Hip Abduction with Band
This exercise is done to strengthen the hip abductors present on the outside of the joint. To start wrap a resistance band around the ankle and other end to a doorway or chair leg. Stretch the leg outside, as far as possible and slowly come back to position. Muscles stretched in this exercise are TFL, Gluteus medius and gluteus minimus.
TFL Trigger Pointing
A trained person should help you in this exercise. A massage ball is laid on the bad side, under the TFL and moved around. It helps in identifying the painful or sensitive spot. The pressure is maintained for 10 – 15 seconds till the tenderness decreases. It should be done twice in the beginning, and repeated every 2-3 hours.
Squats are helpful in strengthening the TFL muscle and also in increasing the hip rotation and flexion. To start stand with the feet at shoulder distance, keep the back straight and abdominal muscles pulled in. Bend your knees while pushing the butt out, till your thighs are parallel to the floor. Push upwards from the heels and stand straight. This can be done 5 to 10 times.