The Tensor Fascia Lata…not a drink you order at starbucks!

The Tensor Fascia Lata…not a drink you order at starbucks!

 October 19th, 2011 by Karen

As runners we are often told we need a strong butt. And with that comes all this talk of this thing called the TFL…? So to give some clarity on the topic of butt’s and the TFL, here is a short and sweet piece for all you super keen runners out there!

The Tensor Fascia Lata (TFL for short) is a very long word for one pretty short muscle in the hip. This muscle helps to bend the hip up and out to the side. The TFL works during what is called the “swing phase” of the running gait cycle. The swing phase is the time in which the leg is off the ground and is pulled forward.

The TFL often works with two other muscles on the front of the leg, called the iliopsoas and the quadriceps, to bend the hip. In combination, these muscles are called the hip “flexors”. The TFL also has another job, which is to rotate the hip out. The TFL gets help from some of the buttock muscles to perform this movement.

The TFL connects to a long band of tissue called the iliotibial band (IT Band). The IT band runs along the side of the leg and attaches just below the knee. Runners often have short and tight hip flexors in combination with lengthened and weak buttock muscles. The buttock muscles work with the TFL to stabilize the hip, thus when the buttock muscles are weak, the TFL works extra hard to compensate during running.

As the TFL gets tight the IT band is more likely to rub or pinch the structures on the outside of the knee creating pain at the knee or at the side of the hip. This pain is callediliotibial band syndrome.

See my article on Iliotibial band syndrome for strengthening and treatment tips.

About the Author: Karen Gilbert is a physiotherapist at CBI Health Group in London, Ontario and a competitive distance runner.  Karen enjoys bringing together her love of running with her love of treating patients.