Tensor Fasciae Latae Injury

01Signs & Symptoms

Common signals of a TFL injury include:

• Pinpoint pain on the outer front hip, just below the iliac crest.
• Discomfort when lifting the knee, running uphill, or accelerating.
• Tightness or burning that spreads along the outer thigh or IT band.
• Hip tenderness when pressing into the muscle belly.
• Stiffness after sitting that eases once you warm up.

To tell a TFL injury apart from more general hip injuries, focus on location and triggers.

• TFL strain: localized outer-front hip pain that spikes with hip flexion and abduction.
• General hip flexor strain: deeper groin or front-hip pain that worsens with straight-leg raises.
• Glute medius or hip joint issues: side-hip ache that flares with single-leg stance or lying on the affected side.
• Referral patterns: diffuse pain into the groin, low back, or thigh can hint at non-TFL sources.

02Why It Happens

• Sudden spikes in speed work, hill repeats, or total mileage.
• Weak glute medius or deep hip rotators causing the TFL to overwork.
• Long periods of sitting that keep the TFL shortened.
• Cadence or stride changes that increase hip flexor load.
• Limited hip extension or ankle mobility that shifts stress to the front hip.

03Treatment Basics

Settle pain first, then reload the muscle gradually:

• Relative rest: Reduce running volume and skip hard hills or speed until pain calms.
• Targeted soft tissue work: Use a lacrosse ball or gentle massage to ease guarding.
• Hip mobility: Add gentle hip flexor and glute stretches after warm activity.
• Isometric loading: Short hip abductor holds or side planks to reintroduce tension safely.
• Gradual strength: Progress to controlled single‑leg work once daily pain is minimal.

04Should You Run?

You can keep running only if pain stays mild and does not worsen after the run.

• Keep discomfort at or below a 2–3/10 during the run.
• Stop if pain changes your stride or lingers the next morning.
• Swap in cycling, pool running, or elliptical if the hip flares quickly.
• When symptoms settle, return with flat, easy runs and a short stride.

05Recovery Timeline

Recovery depends on severity and how quickly training is adjusted:

• Mild overload: 1–2 weeks of reduced running plus strength resets often resolves symptoms.
• Moderate strain: 3–6 weeks with progressive loading and running re‑introduction.
• Persistent pain: 6–10+ weeks may be needed if the hip keeps getting re‑aggravated.

Look for full strength, pain‑free walking, and no next‑day soreness before adding speed or hills.

06Prevention Exercises

Build a weekly routine that keeps the TFL from dominating hip work:

• Side‑lying hip abductions: Focus on the glute medius, toes slightly down.
• Monster walks: Light band tension, knees soft, pelvis level.
• Single‑leg Romanian deadlifts: Control hip hinge and avoid pelvic tilt.
• Split squats: Keep the front knee tracking over mid‑foot.
• Hip flexor mobility: 30–45 second holds after warm‑ups or runs.
• Stride checks: Maintain a quick cadence (170–180 steps/min) to reduce over‑striding.

If pain persists beyond a couple of weeks, seek assessment from a sports medicine professional.