Runners are no strangers to knee pain, and a dull ache in those crucial joints can indicate that we need to rest up or focus more on strength training. And when I was struck by a sharp, excruciating throb behind my right kneecap towards the end of my regular 10k run, I knew it was time to see a physio.

It was during these physio visits that I was introduced to a muscle that I’d rarely heard of before, but it’s essential for our lower body mobility: the tensor fasciae latae (TFL). Tucked into the hip, this “small but influential muscle” plays a critical role in hip and knee stability but it is “frequently overworked and misunderstood”, says Dr Snieguole Geige at It’s Me And You Clinic. “Patients come to me with knee discomfort or even lower back pain, unaware that their TFL is both part of the problem and the key to the solution.”

After weeks of massages and stretching exercises focused on the TFL, I’m beginning to recover. My knee pain is slowly getting better, and I’m also more aware than ever before of how important supporting this little muscle in my hip is for being able to move my lower body. 

For Dr Geige, neglecting the TFL can impact our ability to move effortlessly and pain-free, something we can take for granted. So what exactly is this important muscle and why is it so critical, here experts tell us everything we need to know about how to take care of it. 

What are the tensor fasciae latae muscles?

The TFLs are small muscles in your hip areas. Sometimes nicknamed the ‘pocket muscle’, they are located on the outer part of your upper thighs – just below your hip bone.

They work alongside the glutes – the gluteus maximus, gluteus medius and gluteus minimus – along with your hips and thighs to keep you moving smoothly. 

Why is the tensor fasciae latae so important?

“Your TFL muscles are like supporting characters in a movie – they don’t get much attention but play a crucial role,” says Ansar Mahmood, consultant trauma and orthopaedic surgeon at Jorja Healthcare Group. This is because they are crucial for leg mobility and are involved in most of the actions we perform with our lower bodies day-to-day. This includes keeping our knees stable while we walk and run, lifting our legs forward, rotating our hips inward and moving our legs sideways.

We can develop problems with our TFL muscles when we overuse them. “This happens when we perform repetitive activities like running or cycling without proper rest,” says Mahmood. Weak muscles, particularly our glutes, can also mean our TFL works overtime to compensate, leading to injury. Poor posture and performing exercises with sloppy form can also take their toll on the TFL.

Essentially, neglecting our TFL muscles can lead to a whole range of issues. “The tensor fasciae latae is quietly revolutionary,” says Kevin James, medical director at Chosgo Hearing. “It’s a hip stabiliser that subtly dictates how force ripples from the pelvis to the foot.” This means when they’re not working at their optimum capacity it can lead to everything from a misaligned gait to issues with knee cartilage wear and even strain to the spine. 

How to prevent TFL injuries

Stretch and strengthen

We all know that stretching regularly is one of the best things you can do for your body: it keeps it healthy and supple, improves posture, helps prevent injury, aids recovery and makes us feel better in ourselves. This makes gentle stretching a brilliant tool to help keep your TFL muscles flexible.

Mahmood recommends clamshells – lying on your side with your knees bent and feet together, and then lifting your top knee – and side-lying leg raises – lying on your side and lifting your top leg straight up. He also suggests this simple stretch:

• Stand up straight and cross one leg behind the other.
• Lean your upper body to the side of the back leg.
• Hold for 20-30 seconds and repeat on the other side
• Squeeze your glutes while you do this to help take the load off your TFL.

Using proper form when exercising

“If you’re beginning a new exercise routine, it’s important to start slowly and then gradually increase intensity,” says Mahmood. No matter what kind of exercise you’re doing, whether it’s strength training, pilates, running or cycling, it’s important to pay attention to your form to make sure you’re not putting pressure on your TFL. “If you’re unsure, consider working with a fitness professional to learn proper techniques.”

Maintain good posture

Good posture, or having a properly aligned spine that allows your body to move fluidly and support its own weight, is essential if we want to avoid chronic neck and back pain. It’s also important for preventing stress on tendons, muscles and ligaments such as the TFL.

“Be mindful of your posture throughout the day, whether sitting or standing,” says Mahmood. “Use a supportive chair if you’re sitting for long periods and consider using a standing desk to alternate between sitting and standing if you have a sedentary office job.”

Move more, sit less

Studies show prolonged sitting has been associated with various health concerns, including obesity, cardiovascular disease and type 2 diabetes. Taking regular breaks from sitting, not only does wonders for our overall health, but it can also help keep our muscles supple and flexible.

“If you’re sitting for long periods of the day, try to stand up and walk around every hour,” says Mahmood. “When you are sitting, keep your feet flat on the ground and avoid crossing your legs.”

Wear supportive shoes

Comfortable, supportive shoes that feel good to move in are essential for supporting your body when exercising. Choosing shoes that provide good cushioning will help take care of muscles in the lower body like the TFL. “This is especially important for activities like walking or running,” says Mahmood.

Listen to your body

“If you feel pain or discomfort in your hip area, don’t ignore it,” says Mahmood. “Take a break from activities that cause pain and allow your body to rest to avoid putting unnecessary pressure on muscles such as the TFL.” 

Image: Getty