Tensor Fasciae Latae Muscle Stretches For Indoor Cycling Instructors & Participants

A while ago, I explained how to deal with pain resulting from the IT Band Syndrome (http://wp.me/p4XQfx-5i). In today’s post, I will discuss another trouble spot that deals with Tensor Fasciae Latae muscle and how to overcome the pain and achieve relief with targeted stretches.

What is the TFL Muscle?

The tensor fasciae latae is a muscle of the thigh. It is inserted between the two layers of the iliotibial band of the fascia lata about the junction of the middle and upper thirds of the thigh. The tensor fasciae latae tautens the iliotibial band and braces the knee, especially when the opposite foot is lifted.  how-to-check-itb-tightness

Basic Functions & ITB Relationship

The tensor fasciae latae muscle, located on the side of your pelvis, helps to stabilize your hip. Stretching a chronically contracted tensor fasciaeitbs latae can help improve the range of motion of your hips. For indoor cycling instructors, this along with the ITB, are important muscles to maintain, especially if you teach several classes per week and you start to exhibit pains in that area when not teaching. The basic functional movement of tensor fasciae latae is walking. The tensor fasciae latae is heavily utilized in horse riding, cycling, hurdling and water skiing. Some problems that arise when this muscle is tight or shortened are pelvic imbalances that lead to pain in hips, as well as pain in the lower back and lateral area of knees.



“Tensor fasciae latae” translates from Latin to English as “stretcher of the wide band”. “Tensor” is a noun that comes from Latin verb “tendere”, meaning “to stretch”. “Fasciae” is the Latin term for “of the band”. “Latae” comes form the Latin adjective “latus” meaning “wide”.


Helpful Stretches

The quick reference guide below explains basic stretching techniques that will alleviate pain and aid in rapid recovery (click for full size image).


Be well.



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