'The Tensor Fascia Latae is a synergist, a ‘helper muscle’, working with the gluteus medius and minimus to internally rotate and adduct the hip, the gluteus maximus to abduct the hip via the IT band and the rectus femoris to aid in hip flexion. The TFL is embedded in fascia which forms a tendinous junction that crosses over the knee and helps stabilize it. It is the first muscle of the lower spiral line so it’s no surprise if this muscle is locked short or long, it will cause repercussions down the chain. In this excerpt from Rolling Along The Anatomy Trains - The Spiral Line, Jill and Tom Myers share insights and some myofascial release techniques to target the TFL. Using a “Double” Plow technique, gather tissues and slowly cross over the tensor fascia latae, in both directions - think ‘through’ the muscle tissue, using a slow, controlled rolling action, coupled with full deliberate breaths. To facilitate lengthening the TFL, employ the Pin & Stretch Technique, by enmeshing the ball into the myofascial tissue using sustained compression, then bend and straighten your knee several times. Activate the muscle to simulate hip flexion and internal rotation by pressing into the ground. The final move involves rotating the femur in the socket, creating a Cross Fiber of the TFL to tease out remaining tension. Once complete, take your reorganized tensor fascia latae out for a walk and feel the difference from the hip down…. and quite possibly up the chain as well.'
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