The Tensor Fascia Latae (TFL): The Underrated Key to Happier Hips & Knees
If you’ve ever had outer knee pain—or even nagging discomfort around the front of your hip—there’s a small but mighty muscle that deserves your attention: the Tensor Fascia Latae, or TFL.
It’s one of the most underrated muscles in the body. Whenever someone comes to me with lateral knee pain, one of the first things I check is the TFL. Even if the symptoms show up further down the chain, this muscle is often quietly involved.
What Is the TFL?
The TFL is the anterior muscular component of the IT Band, connecting the outer hip to the lateral knee through the thick fascia along the thigh.
Functionally, the TFL:
- Abducts the thigh (moves it out to the side)
- Internally rotates the thigh
- Works with the gluteus medius to provide lateral hip stability
Because of its front-of-the-hip position, the TFL tends to get overworked—not only in athletes who run or do lots of lateral movement, but also in everyday people who sit for long periods, stand with weight shifted to one side, or walk with compensations.
How to Palpate the TFL
You can feel your TFL with a simple self-assessment:
- Place your thumb just slightly forward of the lateral hip bone.
- Gently internally and externally rotate your thigh.
- When you rotate internally, you’ll feel the TFL contract and “pop up” under your thumb.
Once you find it, you’ll understand immediately why this small muscle plays such a big role in hip and knee mechanics.
When Tight TFLs Show Up in Your Practice
If you sit in Baddha Konasana (butterfly pose) and your knees sit “up by your ears,” chances are your TFLs are part of the story. A tight TFL can limit external rotation and prevent the knees from dropping comfortably toward the floor.
A Simple Self-Release You Can Try
In the video snippet below (taken from my new course Strength & Mobility), you’ll see:
- A quick look at the TFL’s anatomy
- How I use a softball to perform a DIY self-myofascial release
Be warned—it can be a bit tender at first. But if you stick with it, the payoff is powerful:
better hip mobility, less knee irritation, and smoother movement overall.
Want to Go Deeper?
This clip is from my new course, Strength & Mobility, where I break down anatomy, biomechanics, and practical self-care strategies for yoga practitioners, athletes, and anyone who wants a more resilient body.
👉 Click here to learn more and join the course.
