Get Rid of Hip Pain with a TFL Fascial Release!

• What is the TFL and why does it cause hip pain?

  The Tensor Fasciae Latae (TFL) is a small but powerful muscle on the front/outer hip that connects directly into the IT band. When the fascia around the TFL becomes tight or dehydrated, it can create hip pain, restrict movement, and pull excessively on the pelvis and knee.

• Can tight TFL fascia cause IT band and knee pain?

  Yes. The TFL feeds directly into the IT band, so restriction in this area often shows up as IT band tightness, outer knee pain, or hip discomfort. Releasing the TFL fascia can reduce tension throughout this entire lateral fascial chain.

• How does TFL fascial release help relieve hip pain?

  Fascial release restores space, hydration, and blood flow to the tissue. When the TFL fascia is released, the hip can move more freely, pelvic mechanics improve, and surrounding muscles no longer have to compensate—often leading to rapid pain relief.

• Is foam rolling the TFL safe if it’s painful?

  Yes, as long as the pressure stays below a 7/10 intensity and you move slowly with control. The TFL is a sensitive area, so allowing your nervous system to feel safe is key. When done correctly, foam rolling helps the fascia release instead of tightening defensively.

• How often should I release my TFL to reduce hip pain?

  For chronic hip pain or tightness, releasing the TFL 3–5 times per week is ideal. Many people notice improvement quickly, but consistency is essential for preventing the restriction—and pain—from returning.