Tight Hips? Nagging Knee Pain? It Might Be Your TFL

If you’ve been dealing with hip tension, pulling along the outer thigh, or stubborn knee pain that doesn’t seem to go away, your TFL (Tensor Fasciae Latae) could be the culprit.

This small muscle sits at the front and side of your hip, but when it's tight or overworked, it can cause a chain reaction of discomfort—from your hip all the way to your knee (and sometimes even your ankle).

What Does the TFL Do?

The TFL helps with:

• Stabilizing the pelvis

• Assisting in hip flexion and rotation

• Supporting movements like walking, running, and side-stepping

Because it shares a close relationship with the IT band, tightness in the TFL can pull on the IT band and contribute to:

• Hip pain or tightness

• Lateral knee pain

• Lower back discomfort

• Glute imbalances

Why We See It So Often

We frequently see TFL issues in clients who:

• Sit for long periods

• Do a lot of running or repetitive movements

• Have weak or underactive glute muscles

• Rely too much on the front/side of the hip during movement

When the Glute Medius (a key stabilizer) isn’t activating properly, the TFL tends to step in and do too much, leading to tightness and strain.

How Massage Therapy Can Help

Targeted massage can:

• Release tension in the TFL and IT band area

• Improve hip mobility and reduce pressure on the knee

• Restore muscle balance by working through glute, hip, and lower back areas

• Encourage proper neuromuscular activation patterns

Regular sessions that focus on these muscle groups can help prevent compensation patterns and improve your overall movement.

What Can You Do at Home?

Loosen the TFL

• Foam roll the side/front of the hip gently

• Stretch your hip flexors (like a kneeling lunge stretch)

• Use a lacrosse or massage ball around the hip crest area

Strengthen the Glute Medius

• Side-lying leg lifts

• Clamshells with a resistance band

• Lateral band walks
  Tip: Focus on feeling the work in the side of your glutes—not the front of your hip!