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Tensor fasciae lataeMusculus tensor fasciae latae

Small muscle at the front of the outer hip, just below the ASIS, that tightens the iliotibial band and helps flex, abduct and medially rotate the hip.

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LatinMusculus tensor fasciae latae
Origin
  • Front part of the outer lip of the iliac crest
  • Outer surface of the anterior superior iliac spine (ASIS) and the notch just below it
  • Deep surface of the fascia lata
Insertion
  • Between the two layers of the iliotibial tract (IT band), about one-third of the way down the thigh; through the tract it reaches the lateral condyle of the tibia (Gerdy's tubercle)
Action
  • Tenses the fascia lata and iliotibial tract
  • Flexes the hip
  • Abducts the hip
  • Medially rotates the hip
  • Steadies the pelvis on the femur when standing, and, through the IT band, helps steady the extended knee
  • Assists lateral rotation of the tibia
NerveSuperior gluteal nerve (L4–S1)
NameLatin tensor, 'stretcher', and fasciae latae, 'of the fascia lata' — the broad sheet of fascia around the thigh.

Palpation

  1. Client supine, or side-lying with the upper leg supported; stand beside the hip.
  2. Find the ASIS and move your fingers slightly down and out, towards the greater trochanter.
  3. Feel a small, firm, oval muscle belly about the size of your palm, lying in front of gluteus medius.
  4. Ask the client to lift the straight leg slightly while turning the foot inwards (hip flexion with medial rotation); the belly pops up under your fingers. Follow it down into the flat band of the IT band on the outer thigh.

Landmarks: Anterior superior iliac spine · Iliac crest · Greater trochanter

The tensor fasciae latae (TFL) is a small muscle with a big job. It sits just below and outside the Anterior superior iliac spine, in front of Gluteus medius, and ends in the iliotibial band (IT band). The IT band is a long, thick strip of fascia down the outside of the thigh, from the Iliac crest to the outer side of the knee just below the joint. Both TFL and Gluteus maximus pull on it, which helps brace the knee and steady the pelvis during walking and running.

Many clients, especially runners and cyclists, report tightness down the outer thigh. Remember that the IT band itself is fascia, not muscle. Research on cadavers suggests it stretches very little, so strong pressure along it is unlikely to lengthen it. Gentle Effleurage along the outer thigh, and Petrissage and Compression on the TFL belly and the gluteal muscles that pull on the band, are a more comfortable approach for a relaxation routine.

TFL works with Gluteus medius and Gluteus minimus to abduct and medially rotate the hip, and with Iliopsoas to flex it. To tell it apart from gluteus medius, stay close to the ASIS and resist hip flexion with inward rotation, which makes the TFL belly firm up. Sources differ in some details. The Wikipedia article text gives the nerve roots as L5–S1, while its infobox and the superior gluteal nerve article give L4–S1 (used above). The same article lists hip flexion in its infobox but also says TFL assists gluteus maximus with hip extension.

Techniques

  • Effleurage — Long, gliding strokes with the whole palm that spread the medium, warm the tissue and link the other strokes together.
  • Petrissage — Kneading strokes that compress, lift and squeeze the muscle away from the bone, working the tissue between the hands.
  • Compression — Pressing straight down into a muscle with the palm, fist or forearm, holding briefly, then releasing and moving on.
  • Circular friction — Small circles made with the finger or thumb pads that move the skin over the deeper tissue without sliding, to work a specific spot.
  • Passive stretching — The therapist gently moves a relaxed limb to lengthen a muscle to a point of mild stretch and holds it there, with no effort from the client.

Works with

  • Gluteus medius — Thick, fan-shaped muscle on the outer side of the pelvis that abducts the hip and keeps the pelvis level when you stand on one leg.
  • Gluteus minimus — The smallest and deepest of the three gluteal muscles, lying under gluteus medius, that abducts and medially rotates the hip.
  • Iliopsoas — Deep hip flexor made of psoas major and iliacus, running from the lumbar spine and inside of the pelvis to the lesser trochanter of the femur, and the strongest flexor of the hip.
  • Rectus femoris — Spindle-shaped muscle down the middle of the front of the thigh, the only quadriceps muscle that crosses the hip, so it both flexes the hip and straightens the knee.
  • Gluteus maximus — The largest and most superficial buttock muscle, and the main extensor of the hip.

Opposes

  • Adductors — Group of five muscles on the inner thigh, running from the pubic bone and sitting bone to the femur and tibia, that pull the legs together.
  • Deep hip rotators — Six small, deep muscles behind the hip joint, running from the pelvis to the top of the femur, that laterally rotate the hip and steady the head of the femur in its socket.

Used in routines

Sources

  1. Wikipedia: Tensor fasciae latae muscle
  2. Wikipedia: Iliotibial tract
  3. Wikipedia: Superior gluteal nerve