The tensor fasciae latae muscle is located on the lateral side of the hip within the fascia lata sheath. This muscle enables hip flexion, primarily internal, forward and outward rotation of the hip. It is also the dominant muscle that drives the knee forward when running and walking and, thus, is easily overused and vulnerable to shortening or tears. Stretching this muscle is important for maintaining flexibility and range of motion in the lower back and hips. Individuals with limited external rotation in the hips will benefit from exercise programs targeting this muscle.
Outer Hip Stretch
Step 1
Lie down on your back. Extend both legs directly in front of you and place your arms at your side.
Step 2
Position your right foot across your body by bending that knee and placing your right foot over your left knee.
Step 3
Place your left hand over your right knee and use your left hand to bring your right knee across your body.
Step 4
Continue this pull until you feel a stretch in your outer hip. Hold this position for 10 seconds.
Step 5
Relax and return your right leg to the starting position. Repeat this exercise on your left leg.
Step 6
Perform 1 set of 10 repetitions on each leg to maintain flexibility and range of motion in the hips.
Standing Outer Hip Stretch
Step 1
Stand with both legs at shoulder width.
Step 2
Place your affected leg behind you, ensuring that the knee remains straight. Thus, if you have pain in your left leg or have lost external rotation in your left leg, place your left leg behind you.
Step 3
Bring the arm on the same side of the body as the affected leg over your head. Place the opposite hand on your hip.
Step 4
Bend to the side of the unaffected leg remembering to keep your torso straight.
Step 5
Hold this stretch for 10 seconds and relax. Repeat this stretch 10 more times, once daily to stretch the muscles, tendons and joints in the hips.
Side-Lying Tensor Fasciae Latae Stretch
Step 1
Begin by lying down sideways on the side of your unaffected leg.
Step 2
Bend the knee of your unaffected leg and bring your affected leg backward to stretch the side of the hip.
Step 3
Hold this stretch for 5 seconds and relax.
Step 4
Perform 1 set of 10 repetitions once daily to reduce pain in the side of the hip and restore mobility and range of motion in the affected leg.
Tips and Warnings
- You can place a foam roll under your hips while performing these stretches to help stabilize the hips.
- The hold time for each stretch should not exceed 30 seconds. Stop performing these exercises if the pain intensifies.
Things You'll Need
- Bench
- Bed
- Foam roll (optional)
