What is the tensor fascia lata and quadriceps stretch?

Advertisement
Advertisement

These are two completely different muscles and completely different stretches. The tensor fascia lata is a small muscle that performs hip flexion. It is located on the front portion of the hip, around the area of a front pocket in a pair of jeans. The quadriceps is a group of muscles located on the front of the thigh, which are responsible for straightening the knee joint.

The tensor fascia lata is stretched by standing in a staggered stance position with the back leg turned inward slightly. Leaning slightly backwards and turning away from the back leg stretches the Tensor Fascia Lata muscle.

The quadriceps is stretched from a standing position. While standing next to a wall or support for balance, bend one knee and grab the ankle with one hand. Gently pull the knee to the buttock until you feel a gentle stretch in the front of the thigh.

Rick Olderman
Physical Therapy

The tensor fascia lata (TFL) and quadriceps stretch stretches the muscles that attach to the front of the pelvis and affect pelvic, thigh, and therefore knee rotation. It also develops lower abdominal strength and therefore control of pelvic rotation. In Level 1, the goal is to allow one leg to lie flat on the table without the spine arching off the table. This focuses on one of the big three hip flexors. In Level 2, the thigh should be able to lie flat on the table with knee bent to 90-100 degrees, with back flat, and without the pelvis rotating forward. Often I add a 1- to 3-pound ankle weight to the lowered leg to increase the stretch to the muscles. This is done only after the client has shown they can stabilize their pelvis and spine correctly, though.

Fixing You: Hip & Knee Pain: Self-treatment for IT band friction, arthritis, groin pain, bursitis, knee pain, PFS, AKPS, and other diagnoses

More About this Book

Fixing You: Hip & Knee Pain: Self-treatment for IT band friction, arthritis, groin pain, bursitis, knee pain, PFS, AKPS, and other diagnoses

Hip and knee pain are often a result of poor pelvic muscle performance in combination with poor walking habits. This combination creates tracking problems in the hip socket or excessive rotation at...

Continue Learning about Types Of Exercise

Types Of Exercise

Types Of Exercise

Exercise provides many health benefits - from fitness to increased physical and mental energy. In order to prepare yourself for a exercise routine, you need to research which exercise is right for you and how to fit a new exercise ...

e program into your daily schedule.
More

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.