The tensor fasciae latae is an important muscle in the area of the hip, thigh and knee.
If it is tense or carries trigger points, it can cause pain exactly in these areas.
However, you can free yourself of tensions, trigger points and pain by “loosening” this muscle: With a self-massage.
On this page, you will learn how this works.
Trigger points in the tensor fascia latae can cause pain on the outer/lateral side of the thigh, which is often described by patients as pain in the hip.
The pain can also radiate to the lateral side of the knee.
The pain described above can arise at rest and when the muscle is lengthened or shortened.
This is why people with trigger points in the tensor fasciae latae often experience pain during
This muscle is particularly active when walking and running. It assists flexion at the hip, the knee well as stabilization of the knee.
Its functions can be divided into:
Most people develop trigger points in the tensor fasciae latae due to active overload or permanent approach/shortening.
Here I would like to talk about two everyday examples, namely the constant flexion at the hip and walking on an inclined street.
One of the main functions of this muscle is hip flexion. During sport activities, it is often because of this function that it is overloaded.
If you walk on an inclined street, one foot steps on a slightly lower level compared to the other foot.
This results in an impact on the medial side of the knee of your “lower” leg that causes the position similar to a “genu valgum/x position”.
The tensor fasciae latae works against this impact, which can overload it in the long run.
Passive overloads occur mainly due to positions where you keep the hip flexed for a long time.
Trigger points arise especially when …
In order to feel the muscle, you must first identify a specific spot on your thigh, the trochanter major. This is the bony “knob” on the lateral side of your upper thigh.
The easiest way to feel the tensor fasciae latae is under contraction, i.e. when it tenses.
For the massage, I recommend a massage ball or a foam roller.
On this page, I show you the massage with a foam roller and the precise rolling movements.
Massage with a roller is less intense and precise than with a ball, but for most people it is perfectly sufficient for the beginning.
Especially since this muscle is very tense in many people and therefore no intensive massage will be tolerable.
Note & Tip: Experiment a lot with your body position. Try to apply the massage pressure one time from above and one time from the side.