What is a Tensor Fasciae Latae and Why does Mine Hurt?
I recently had the dubious pleasure of discovering a new muscle in my body. The muscle is called the Tensor Fasciae Latae. This lovely little muscle is located in the hip area. If you haven’t discovered yours, count yourself lucky.
How I discovered My Tensor Fasciae Latae
I started running again. I decided to get up from the computer and get out running. I had been sedentary for the last couple of months so I thought it was time to get things back on track so I went for a 1 mile run followed by a 1 mile walk. I felt great. I came home and stretched and all was right with the world, or at least I thought all was right with the world.
As the day wore on I noticed some pain around the hip area. It hurt when I walked, moved in certain ways and it also hurt to the touch. For a quick moment, I wondered if this was the beginning signs of osteoporosis and the need for hip replacement surgery (I’m not really a hypochondriac, but my brother just had his hip replaced so the thought was on my mind). Then I thought about it for a moment, since it was painful to the touch; that meant muscle pain…whew!
Because of my advancing years, I decided to rest a day before the next run. I ran the same distance and later in the day the pain was even worse. Not being one to give in, I rested another day and ran a third time. This time the pain was so bad, there was no way that one day of rest would be enough for me to run again.
Calling it Quits
I decided to call it quits until I got in chiropractic adjustment. I assumed that I was out of alignment thus causing my lop sided hip pain. I explained the problem to my chiropractor and he basically gave me a stretching exercise, told me to stop being a wuss and get out there and run. So after he adjusted me, I went running the next day.
Excruciating Hip Pain
That running advice was bad advice. The pain was so bad that I had to pull out the ibuprofen (I don’t like taking medicine). I assumed the muscle was inflamed so along with the ibuprofen I ate anti-inflammatory foods and walked around with ice in my hip pocket, 20 minutes on, and 20 minutes off. I did that for the remainder of the day.
Time to Find the Root of the Problem
I decided to find out what was causing the problem and address it head on. That’s when I discovered that the offending muscle is called the Tensor Fasciae Latae (TFL). It’s a neat little muscle located just on the outside of the hip. The muscle engages when you put one foot in front of the other. Here’s a better explanation of what the Tensor Fasciae Late muscle does and how it works.
After finding out what the TFL does and how it works, I found this article that explained why mine hurt so bad and how I caused it to hurt. One of the causes is an increase in mileage or physical activity. So I guess when you go from sitting on your rear end to running a mile that’s a marked increase in physical activity. Other contributing factors can include (but are not limited to) a leg imbalance, sedentary lifestyle, being out of shape, uneven muscle development or just plain old getting older. What ever the reason, my TFL is a little pissed off.
Fixing the Problem
From what I’ve read, the first thing to do is to stop the acute pain (that’s a no brainer). No one likes to be in pain.
Once the pain has subsided, stretching the muscle is a good idea. There are a few stretching exercises that I came across that seem to target the Tensor Fasciae Latae muscle. It involves standing straight and crossing the leg of the non affected hip over the leg of the affected hip (balance yourself first), then lean to the side of the non affected hip. This helps to stretch the FTL. I’ve been doing this several times a day (even though I’m still in the pain stage).
It appears that the next step is to condition and strengthen the appropriate muscles. I’m still a little fuzzy on how to do this. I’m looking at a few sites that have interesting exercises to help rectify my FTL problem.
In the meanwhile I’ve taken to biking instead. I’m still working on reducing the inflammation and pain (peddling doesn’t seem to bother the TFL) in preparation for the next step.
If anyone has sound advice on how to recover from an angry TFL, I’d love to hear it.
Category: Aging, Body Parts, Fitness, Injuries, Running, Tensor Fasciae Latae
I just discovered this article very helpful. Thank you. I am a weight trainer, runner and yoga teacher and practitioner. I have recently been feeling exactly what you are talking about. It feels like someone took a little hammer and decided to hit me with it at the top of my iliac crest. I asked a massage therapist yesterday and she said that it was my tensor fasciae latae. I haven’t been doing anything different lately in my exercise training, but at least now I know how to work on getting the area worked – saw your video. She told me to take a tennis ball and lay on it and roll around until it was painful but then the pain subsided. I still can’t figure out why I am having the flair up, but interesting! Thanks!
Tiffany, I’m glad this helped. I don’t have your credentials, just an annoyed tensor fasciae latae muscle.
I find it flares up from time to time and I can’t quite figure out what triggers it either. I thought it was running, but when I cut back on that it would still flare up. I tend to think my flare ups are related to my age. Things start to behave a little differently the older we get.
Thank you so much for posting this. I think we’re twins, I literally did all the same exact things as you from getting up from the computer, doing a 1 miler to set my pedometer and planned on seeing my chiro Wed. This first happened to me back in December when I did a flat 5k. I hadnt run since until today, so even all that rest didn’t resolve the issue. I am going to try the tennis ball suggestion ( thanks, Tiffany). When I am actually running, it hurts, but it doesnt hurt as much as I love to run, so I just get through it. I can really feel it when the run is over. I have found that a heating pad helps a lot.
Take care!
Cheers, Sarah
Thanks for the information. I have the same problem in both hips. Mine flairs up even from just walking! Now I’m trying to do a walk/run program C25K and my hips are hurting again. I’m going to search for the stretches and exercises to relieve this.
Hey,
The best remedy i found for this was the tennis ball .Roll on a tennis ball(like your vedio-just use the tennis ball instead of the rolled mat) ,its a bit painful but mann..it works…you will see the difference in 15 mins of the excercise.I had this problem when i resumed running after a year.I think it happens because your muscle get stiff when you suddenly stop excercising.I love running ,however after i had this one year gap it was painful ..exactly how you described.Hope this helps.
Thank you so much for posting this article. I’ve been having a lot of problems with this to. My issue is that I get too excited on my runs and when I try and go longer distances (7 miles+), I get too eager to excel and end up running faster as well. Now I’m paying the price with TFL pain. I started feeling it during the end of January and now, five months later, am still in pain and still can’t run.
I have spent hundreds in co-pays on physical therapy, chirpractors and orthopedic specialists. I’ve had an MRI (results were normal), cortisone shot (took the edge off) and even tried rest and nothing seems to help it. I’ve even taken several months off of wearing heels (sob!) but alas it has all been to no avail.
I spend at least an hour a day stretching the TFL and sartarious muscle, but haven’t noticed much of a difference. I haven’t tried the tennis ball though – hopefully that will help.
If anyone finds anything else that works, please, please post it here. I’m desperate to run again!!!!!
Madeline, I feel your pain. Hope the tennis ball helps. My TFL has been quiet since I’ve been biking instead of running. I’m thinking of giving running another try in the very near future.
Dear All,
In addition to my comment about the tennis ball, here is some explanation how it works. I found these websites.
http://www.t-nation.com/free_online_article/sports_body_training_performance/soft_tissue_work_for_tough_guys
http://www.examiner.com/la-in-national/hip-pain-relief-with-myofascial-release-of-tfl-muscle-tensor-fasciae-latae
http://backatitmassage.wordpress.com/2010/10/24/tfl/
Madeline,
Recovery is a slow and gradual process and best friends for recovery of a muscle injury are timed rest between excercises ,stretches and electrolytes ,if you are not already doing this.The reason i am saying this is because i used to run cum walk 8-9 miles a year ago.I got over use injury.Guess i like the natural high which running gives too much.It took a year of stretching ,these recovery excercises ,timed small walks/runs as therapy for recovery.I even switched to cycling.Now i can run/walk 3 miles and still want more.Hope this helps.
Thanks for the links and advice, Richa.
Felicia your most welcome.Happy that I am able to help.
Richa,
Thanks for the links.
I grabbed some tennis balls on the way home and am eager to get started.
My brother and I planned on doing the Marathon in Marathon Greece in 11/2013. I told him I wanted 2.5 years just in case this injury takes a while to heal, but now that it’s scheduled, I’m DYING to train. Richa, I have the same addiction to the post run rush like you.
I’m going to take it easy and just stick with light weights at the gym and tons of stretching. I’ll keep you guys posted with how this works.
Oh, one more quick question – has anyone tried acupuncture? I’ve been curious about it…
Thanks!!
~Madeline
P.S. LOL at the name – soft tissue work for tough guys – the comment about electro torture being nothing compared to the foam roller gave me a chuckle.
My husband, although not an athlete, goes for regular acupuncture treatments to help him recover from an old ACL/MTL and shattered femur injury.
He swears by it to the point where I’m considering giving it a try. Like Madeline, I’d be interested to hear someone else’s take on acupuncture.
OMG! OMG! Finally an answer to my pain I feel satisfied with. I have been a distance runner for 23 years and have had this pain since last November when I was training for a marathon. I took two weeks off prior to the race and was able to do it with out much pain. I took a break for a couple of weeks after the race and started running again. The pain just got worse, much worse very fast. I finally went to the orthopedic doctor a few weeks back. He x-rayed to check for fractures and such and luckily I was all good. He diagnosed me with a hip abductor strain and I was so tired of being in pain I got a cortizone shot. He said wait two weeks then try to run. Tomorrow will be two weeks but it gets aggravated when I take my dogs for a long walk so I am scared to.
I have been researching his diagnosis because it just didn’t seem correct to me and finally with the help your posts I know what it is!! All your symptoms are exactly like mine too a “T”. Thank you so so much! Unfortunately I am like Madeline and desperate to run again so I really hope it subsides soon. I will try the tennis ball today. I have had acupuncture in the past for heal problems due to running and it helped immensely so I highly recommend it. Felicia you say you feel your pain may have just come with age, may I ask how old you are? I am 38 and feel I am still too young to have this kind of pain.
Thank you all so much for posting and helping me figure this nasty little pain out! If I find anything that helps me I will post ASAP!!!
thanks again
Courtney
Courtney, I hope this works for you. I just started back running recently after an extended break. My TFL is quiet and enjoying the run. My mileage is just a fraction of yours, but I’m happy to be running pain free.
As far as my age…well let’s just say that I passed 38 quite some time ago (and I really mean some time ago).
Felicia, that is so great to hear! May I ask how long you took off? My doc said I should be able to run again starting today, two weeks after the cortisone shot he gave me. I think he is a bit clueless…especially after researching what has become his mis-diagnosis on me. I have not run for 2 months and I am only wanting to do little runs these days, That last marathon was a tough one:) I think I am done with those distances.
Thanks for sharing your age info, how ever young you may be I hope I can still run when I get to it;)
thanks again for the info!!
go for a run for me today!!
courtney
Courtney, I took a year off from running. I took up cycling instead. You see, I don’t love running as you do so taking the time off was welcomed. Now that I’m back I have no TFL pain (I share my story in my latest post).
After looking at charts and the area where it hurts it sounds like a TFL pull, it occurred on heavy leg presses done too fast I think.it was feeling good after a wk. off but while working at 470 lbs I did it again, I will try the tennis ball and welcome other suggestions
Dear Richa, Thank you…thanks so much for the links to the tennis ball exercise for TFL pull. I just started today.
This is great to know that i am not the only one with this issue. I have been running and biking for years, along with martial arts and recently the same pain has been hampering me. I stretch alot anyhow but not that muscle. I did alot of stretching for the bottom of my left foot which has alot of pain but i have adjusted my running and that has gotten alot better. I turned 50 a couple weeks back and i do not want this to allow me to slow down…
Thanks again..
Welcome to the over 50 club, Kurt. I hope the stretching exercises mentioned help.
I thought 50 was the new 40?….lol
LOL, 50 is the new 35 in my book.
Let’s go with your answer….
I just hope this is what the pain is? Even walking it hurts.
I know the feeling. Mine used to hurt after a walk too. Between the stretching and switching to biking, the pain eventually went away.
I’m not much of a runner, but the few times I ran, the pain did not come back.
This is a great link to a website that helps explain what, how and why TFC occurs. I hope it is as helpful to you as it was me.
http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=52442
Stay happy and healthy
I have only run once in the last 2-3 weeks and the pain was there after and for the next couple days. I have now resorted to fast walking and the pain is gone and i have been working with my daughter since she is a rehab science graduate and personal trainer and she has helped me also..
i just have to stretch more and i also use muscle rub and that helps.
Glad to have found this site. I have been suffering with TFL for a few years now and haven’t found a doctor to help or explain what is happening. Unlike most of you, I’m in the over 60 category and am definitely not a runner. However, I did have polio at a young age and have one leg shorter than the other. I have had pain in one hip (the longer leg) while walking or climbing stairs. I have discovered the link to the upper hip and along the outer leg muscle pain and the pain I feel while walking. I’ve been messaging it but will now look for a tennis ball. Wondering if this is going to be a chronic condition, or will the exercises eventually help?
Hi everyone! I have not finished reading everyones comments, however, it saddens me to hear everyone in so much pain. In my experience as a licensed massage therapist, all of you quite possibly have a strain in either your(TFL) Tensor Fascia Latae or some other hip flexor/extensor etc. I would need to muscle test each of you =) If you can point to a specific area of pain it is possible you test positive for a strain otherwise it may be myofascial pain. I have been taught, by James Waslaski, an international instructor of Orthopedic Massage, on HOW to realign scar tissue formed at the specific injury. Maybe I can direct you to someone that can help in your area. One word of advice, NEVER stretch into the pain. Someone else had it also..get the inflammation down first. I wish you all good health!
Gail, I can’t say for sure. I’m not a professional, just a gal that had suffered with a TFL problem. Maybe someone else can provide an answer.
hi, i’ve had this problem on and off for 3 years now, stretching is the only thing i’ve found that really works. Something else that worked well was to lie on the floor and get someone sensible to very gently pull the leg on the sore hip side and wiggle it about, do this about 4 or 5 times every few days, i tried it and the pain went but unfortunately came back a year later. I think this works because the hips and or legs become imbalanced and maybe this corrects it slightly, i read it in a running magazine, tried it and it worked.
Pauline, I like the fact that you mention to get “someone sensible” to help out. LOL. My TFL has been quiet lately, but I’ll keep that in mind if it happens again.
Just wanted to let everyone know what I have been doing that has significantly helped my TFL. First of all, I took about 2 months off from running and my daughter is a personal trainer and through her guidance I started doing standing stretches with my right leg crossed in front of the left and bending to the left with my right hand raised up & over to the left. Also, I think even more than that, I have been using hand held weights and I do standing side bends and worked my way up to 50 pounds at a time in one arm and switching arms after a set. I now do 3-4 sets of 20 reps. The pain is almost gone and I have been able to slowly start running again. It worked for me and hopefully this will help you all.
I am glad to hear all of you improving. Pauline, I have heard that same feedback from a couple of my clients, recently, about GENTLE stretching. Thank you for sharing. I need to do more research. Have any of you had pain in the low back area (Opposite side of your painful TFL)? Specifically with your Quadratus Lumborum muscle? Its origin is the posterior Iliac Crest, Insertion is the 12th rib and Transverse processes of lumbar vertebrae 1-4. It is the opposing muscle to TFL.
Keep up the good work!
I have been having hip pain for several months now, mainly my left hip. I have never been a runner but in the last year I have ran four 5K runs. I have always done some kind of excercise, usually low or high impact aerobic type exercises and have never had any issues. I recently went for an MRI and all they found was a buldging disk, nothing that is associated with my hip, sent me home with muscle relaxers and told me not to do any strenous exercise until the pain is gone. I don’t really like to take pills but I have taken IB a couple of times and that seemed to subside the pain temporarily. I have been using a heating pad everyday and that seems to help the pain. I walked 4 miles the other day on a pretty hilly track and during the walk my right hip started hurting. The doctor tells me to excercise but when I do, the pain is just too excruciating. I have heard of the tennis ball technique but have never tried it. I’m willing to anything at this point to relieve the pain and get back to exercising. Thanks everyone for your posts, they have helped tremendously.
So interesting to read all your posts, yes I read every one…Because I am a runner who has had hip pain for over a year now. Pain bad enough to stop my running. The pain is exactly on my outside hip bone, like if you are standing and put your hands on your hips, the right hip bone is right where I have burning pain. It is always bad after I’ve run. The worst was June 2010 after a half marathon, I was in so much pain after the race I could hardly stand up straight. I rested for about 4 months, used ice, ibuprofen, stretched, the pain started to fade so I gradually began to run again. The burning pain on my hip bone came back quickly. I stopped running and did stretching and bodyrock exercises(like p90x). Pain & swelling then attacked my knee so bad I couldn’t bend it.
I’m thinking it is my TFL muscle and must be the IT band too to affect my knee. It’s just miserable not being able to exercise. I have been going to a yoga class once in awhile when I can and the instructor told me to use a tennis ball and lay on it right on my side(hip/butt)and let it work in to my muscle for a few minutes. I haven’t noticed an improvement but I will keep doing it because I have no other answer. It is so depressing to not be able to run or even do regular aerobic exercise, especially when all my friends keep at it…anyways it is nice to know I’m not alone. I wish you all health & healing in 2012!
Hi all
I’ve recently had a similar problem and the physio I went to was very thorough. He is focussing less on the healing and more on the root cause of this (and many other related issues such as shin splints and hamstring strains).
Basically the root cause is weak glutes that are not ‘firing’. Therefore the quads, calves and other muscle groups are having to make up the slack.
An easy test is to stand relaxed and have someone hang a weighted string from your hip bone. It should rest over the ankle bone (body aligned and standing straight) but if it is resting over the middle of your foot then your glutes are not firing and keeping your posture properly aligned.
So for the moment I am doing some gentle exercises to just gentle rock back into proper alignment while standing, plus another where I do a sideways hip-flexor leg lift.
PB
I’m a long-distance runner, and I have just seen a physio for exactly the same pain. She gave me some exercises to do which will strengthen my vastus lateralus and medial glutes. She says that because these are weak my legs are wanting to collapse inwards too much, creating a biomechanical difficulty, totally correctable with exercise. To test if this is a problem for you, do a 30 degree squat on front of a full length mirror, keeping your knee in alignment with your hip and (the outside of) your foot. If you are wobbly in the knees the abductor muscles on the outside of the leg are weak. The same squat done with a resistance band tied just above your knees, pulling the knee out into alignment, holding each repeat for anything up to a minute, will strengthen the outside quad and glutes. There are also exercises to do lying down on your side, with the band around your knees. Bending at the knee, aligning the soles of your feet with your spine, lift the top leg up, resisting the band, not allowing your hip to rotate backwards during the movement (if your hips go out of alignment you will not be working the relevant muscles. Hold for 10 seconds each rep, then ‘pulse’ up and down slightly for 10 more, to increase the burn. Engage your abdominal/core muscles when you are doing these exercises – another version of the side raises is to do them with the bottom knee slightly off the floor, which means you engage core muscles more. My physio says I should see improvement in about 4 weeks if I do these every day. I’m on my third day doing them and am doing three sets of the side raises, two sets with the knee off the mat, and six sets of the squats, holding for up to 50 seconds each rep, alternating legs. Hope the instructions here are easy to follow, for anyone wanting to try the exercises. I’ll check back in here in a few weeks if anyone’s curious to see if it solves the problem .
Thanks for the detailed instructions. Please do check back and let us know if the exercises work.
I have read all your problems associated with TFL, I am a Certified Orthopedic Massage Therapist through OMERI. I am also a Professional Disc Golf player, and play probably too much which really aggrivates my TFL from constant walking and pushing off with my left hip flexor. I suggest that you research self massage, specially the hip flexor (TFL) and use trigger point therapy or neuromuscular therapy technique to relieve the trigger points that are constantly firing. If you will take your thumb and press on the trigger point while flexing the muscle slightly and I emphasize slightly you will feel it start releasing. If you are unable to accomplish this locate a massage therapist that is certified in NMT and who also works with atheletes to work with you to relieve those trigger points. I’m 57 yrs old and have been a therapist for over 12 yrs, playing disc golf since 1984, I also have to relieve my TFL after every tournament day or else I can’t play the next day. Good luck.