Like the TFL the ITB can become overused. Even though it is not technically a muscle the IT band helps to store and release elastic tension making activities like walking and running more efficient. The ITB also provides protection to the outer thigh and helps to stabilize and move the outer knee. The main function of the ITB is to abduct, extend and rotate the hip. This long strand of fascia is on the outer leg and it stretches from the hip to the knee and shinbone. It’s also known as the iliotibial tract or Maissiat’s band. The iliotibial band is frequently abbreviated to IT band or ITB. The iliotibial band gets its name from the Latin words ilio referring to the ilium (big flat bone of the pelvis) and tibial referencing the tibia and band because the ilotibial band is a narrow sinewy strip. The TFL and IT band have a close relationship especially in circumstances where the TFL allows the IT band to load up and generate more elastic force which is crucial in many dynamic sports. You will often hear about the IT band when talking about the TFL for good reason. Lastly, in all single leg movements the TFL is engaged to help us balance. However, the TFL is heavily involved in activities like kicking a soccer ball, jumping over hurdles and riding horses. Perhaps the most basic function of the TFL is walking. The TFL is considered a hip abductor muscle that also works with the gluteus medius and gluteus minimus to internally rotate and abduct the hip. Due to the oblique direction of the muscle fibers, the TFL works in unison with multiple muscle groups to aid in movement and stabilization of the hip and knee especially during extension. The function of the tensor fasciae latae is to medially rotate and abduct the femur at the hip joint. It’s approximately 7 inches(18cm) long, 1/16 inch(2mm) thick and is covering part of the gluteus minimus and the gluteus medius. The TFL is fusiform muscle (spindle shaped muscle- wider in the middle with narrowing ends) located in the thigh area between two layers of fascia latae. Many people have trouble with the pronunciation of the tensor fasciae latae so it is more commonly referred to as the TFL.
It is the muscle that tenses a band on the side of the body. The name literally describes the function and location of the muscle. The tensor fasciae latae gets its name from the Latin words tendere meaning to tense, fascia meaning band and latae meaning side or lateral.
TFL STRETCH PLUS
Continue reading for step by step instructions and images depicting the 10 best TFL stretches plus bodyweight exercises to help reduce its over-activity. What we do know is that the tensor fasciae latae is a muscle that should be stretched and massaged in order to keep it in good health. This muscle is well known to professionals in pain management, however it isn’t completely understood on how it works with the other hip abductors or its neighbor the iliotibial band. The TFL works with multiple muscles enabling us to walk and stay balanced on one leg.
As a result, the tensor fasciae latae can become tight, leading to uncomfortable pain. the TFL is a small but mighty muscle that is frequently overworked as it is put into action with each step we take.
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