The Tensor Fasciae Latae (TFL) is a small muscle which attaches inferiorly to the long thick strip of fascia, known as the iliotibial band (ITB).
Origin : Anterior Iliac crest and ilium.
Insertion : Lateral condyle of the tibia via the Iliotibial band.
Actions : Flexion of the hip.
Innervation : Superior gluteal nerve.
Daily uses : Keeping one foot in front of the other when walking.
Example strengthening exercise : Standing hip abduction using a resistance band.
Example stretches : Outer hip stretch.
Standing outer hip stretch.