Instructions for stretching your TFL (tensor fascia lata):

• The TFL runs from your hip to your knee. It is a thick band of tough tissue, that often becomes inflamed. The simplest treatment is to ice it daily (30-40 minutes at a time), and to begin to stretch the area.
  • Stretching requires you to stand, with your non-affected side (that is, the one that doesn't hurt) next to a table or counter that is waist height.
  • Cross your foot from the non-affected side, over the foot of the painful side.
  • Placing your hand on the counter for support, tilt your hip outward so that you start to feel a stretch in your TFL (it will feel a bit uncomfortable).
• It is important to avoid over stretching, which you will know is occurring by excessive pain.
• You should feel discomfort, but if it starts to feel painful, back off the amount of hip tilt you are applying.
• Continue the stretch continuously for about 30 seconds. Instead of watching a clock, you can close your eyes and take slow deep breaths. Each breath will be about 4-5 seconds, so 6-8 slow deep breaths will be about 30 seconds.
• It will be important to get into a habit of stretching this area on a daily basis. This will prevent the problem from coming back again.