TFL Injuries: What Runners Need To Know
The Tensor Facsiae Latae (TFL) is a muscle in the outer hip that is primarily used to stabilise the pelvis and knee during standing, walking and running. The TFL does this by working with the gluteus maximus, medius and minimus muscles, as well as the rectus femurs muscle to abduct, rotate and flex the hip. During normal walking and running, the TFL will also pull on the ilium on the weight-bearing side, causing the opposite hip to rise to allow the leg to swing through and take the next step.
A TFL strain typically arise from overuse or imbalance, with common causes including:
Increasing running milage too quickly
Weak glute muscles
Poor hip stability
Regular running on uneven surfaces
A TFL strain is typically characterised by:
Pain when lifting the knee
Aching or sharp pain at the front or side of the hip
Tightness along the IT band
Discomfort than worsens after longer runs
In the short term, a TFL strain can cause localised discomfort and limited range of motion. If left untreated, it may lead to chronic pain or recurring injuries. Long-term complications can lead to further complications, as it can cause the IT band to overwork which results in IT band syndrome. Other conditions include persistent misalignment in the hip and knee joints, which may necessitate more intensive interventions like physical therapy or, in severe cases, surgery.
Preventive care and timely treatment are advisable to avoid prolonged recovery processes and to maintain overall joint health.
Here are some tips to treat or prevent TFL injury:
Reduce Load - this is a temporary measure but cutting your milage down for one or two weeks can allow inflammation to reduce.
Address Muscle Imbalances - strengthening your glute muscles through side-laying leg raises or hip thrusts can ease the load on the TFL.
Improve mobility - gentle hip flexor stretches or foam rolling can help, but it is best to avoid rolling over the TFL muscle too hard.
TFL injuries are common in runners, but are manageable when given proper attention. If you rebalance your training, strengthen the surrounding muscles and work on your mobility, you can return to running sooner and better.
If you would like to speak to a practitioner about this further, please do not hesitate to contact us today.