Learn the three steps to address tensor fasciae latae pain and ensure it stays away for good. Then, Coach E demonstrates five exercises that will improve your mobility and attack the underlying causes of TFL pain.

The tensor fasciae latae is a muscle right at the top and outside of your hip. It's not very big, and it inserts into your iliotibial band, a fascia band that runs on the outside of your thigh. It’s responsible for flexion, abduction, and rotation in your hip and leg.

This muscle is often very problematic. It tends to flare up in people, and they don't know what to do. Often times they'll foam roll the IT band, or they'll try a static stretch. That approach can provide some relief in the moment. The real problem is that neither of those approaches solves the root cause of TFL pain.

That's because, for the majority of the cases, the tensor fasciae latae is sore as a compensatory mechanism, which means the TFL is compensating for other muscles in the hip that aren't functioning correctly.

Coach E’s five exercises wake up these other sleepy muscles, allowing the TFL time to recover. Any pain or TFL stiffness should start resolving within a couple of weeks at three times a week. The only tool you will need is a long resistance band and a table leg to anchor it.

IN THIS VIDEO

00:00 Intro and anatomy details
02:45 The 3 steps to addressing TFL pain

03:30 Step 1: Address Structural Limitations
04:05 4point Hip Joint Mobilization

06:45 Step 2: Dissociation and Activation
08:11 SideLying Hip Abduction
10:30 Banded Monster Walks

12:30 Step 3: Functional Integration
13:48 Unilateral Wall Squat
15:20 Banded Lunge

RESOURCES AND LINKS MENTIONED

Read more here: https://www.precisionmovement.coach/t...

Download the full 7 Day Acute Pain Plan: https://www.precisionmovement.coach/d...

Link to the hip joint mobilization video:    • Best Mobilization Technique for Hip I...  

TFL Pain Solution: https://www.precisionmovement.coach/t... easy to follow 8week course designed to get to the ROOT cause of your TFL pain, to fix it for good

Hip Control: https://www.precisionmovement.coach/h... mentioned to help you improve hip joint centration via psoas and internal rotator activation; comprehensive course to address hip immobility, weakness and dysfunction

For more training tips, connect with us on Facebook:   / precisionmovement.coach  

Join our VIP list: https://www.precisionmovement.coach/h...

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 12 weeks (only 35 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patientphysician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.