Stretching the Tensor Fasciae Latae and the Iliotibial Band

Static Stretching Techniques for the TFL and ITB

Starting position: The client is standing near a wall and is using the arm closest to the wall to provide support. The leg closest to the wall is crossed behind the opposite leg.

Movement: To create the stretch, the client side bends the trunk away from the wall.

Variations: The client is positioned in the same starting pose. She brings her hands together above her head. To create the stretch, the client side bends to the side opposite the hip being stretched while keeping her arms extended overhead. Researchers found that this position provided the best pose for increasing ITB length (Fredericson et al. 2002).

Dynamic Stretching Techniques for the TFL and ITB

Starting position: The client assumes a standing position with the legs approximately shoulder-width apart.

Movement: The client first lifts the knee out to the side and then swings the foot to the front of the body to take the next step.

Muscles: This dynamic stretch addresses the hip flexors, the hip abductors, the hip external rotators, the TFL, and the quadriceps.

Foam Roll Application for the Iliotibial Band

Starting position: The client assumes a side-lying position on the foam roll. The client flexes the hip of the top leg and positions it so that the foot can rest to the front of the bottom leg.

 Movement: The client rolls his body the length of the upper leg (from the top of the pelvis to a point just below the knee joint).

This is an excerpt from Core Assessment and Training.