GENERAL INFORMATION
The Tensor Fascia Latae (TFL) is a small muscle located in the hip region. It plays a significant role in stabilising the pelvis, assisting in hip flexion and abduction, and maintaining tension in the iliotibial tract.
ORIGIN
This muscle originates from the anterior aspect of the iliac crest, which is a bony ridge on the upper part of the pelvis.
INSERTION POINT
It inserts into the iliotibial tract, a thick band of connective tissue that runs down the outer side of the thigh.
MAJOR ARTERIES
The Tensor Fascia Latae receives its blood supply from branches of the lateral circumflex femoral artery.
NEURAL INNERVATION
This muscle is innervated by the superior gluteal nerve (L4-S1), which provides sensory and motor innervation to the muscle.
TRIGGER POINT
Trigger points in this muscle can cause referred pain in the hip and outer thigh region.
CONCENTRIC FUNCTION
During contraction, the Tensor Fascia Latae acts to flex the hip joint and assist in the abduction of the thigh.
ECCENTRIC FUNCTION
The eccentric function of this muscle occurs during controlled lengthening, such as during the lowering phase of a squat or lunge.
ISOMETRIC FUNCTION
The Tensor Fascia Latae can contract isometrically to stabilise the pelvis and maintain tension in the iliotibial tract.
RELATED MUSCLE SCIENTIFIC NAMES
- This muscle does not have any other scientific names.
ANTAGONIST MUSCLES
- Gluteus medius: Assists in hip abduction and internal rotation.
- Gluteus minimus: Involved in hip abduction and internal rotation.
- Gluteus maximus: Major extensor and lateral rotator of the hip.
COMMON INJURIES
- IT band syndrome: Inflammation and pain in the iliotibial tract.
- Strains or tears: Overstretching or excessive contraction of the muscle, leading to muscle fibre damage.
- Hip bursitis: Inflammation of the bursa (fluid-filled sac) around the hip joint, often associated with the Tensor Fascia Latae.
EXERCISES
- Side-lying leg lifts: Strengthens the Tensor Fascia Latae by lifting the top leg while lying on your side.
- Clamshells: Lie on your side with knees bent, then lift the top knee while keeping feet together to target the Tensor Fascia Latae.
- Hip abduction exercises with resistance bands: Use a resistance band to perform hip abductions, focusing on the Tensor Fascia Latae.
STRETCHES
- Standing IT band stretch: Stand and cross one leg over the other, then lean to the side to stretch the iliotibial tract.
- Supine figure-four stretch: Lie on your back, cross one ankle over the opposite knee, and pull the leg towards your chest.
- Seated glute stretch: Sit with one leg crossed over the other and gently press the knee downward to stretch the gluteal muscles.
- Deep squat with hip adduction: Perform a deep squat and use your elbows to push your knees apart, stretching the Tensor Fascia Latae and hip adductors.