Tensor Fascia Latae & Vastus Lateralis Stretch

This stretch targets the Tensor Fascia Latae (TFL) and Vastus Lateralis, muscles on the front and outer part of your hip and thigh. Releasing this area is key to alleviating common outer hip and knee pain, and is especially beneficial for runners or anyone experiencing IT Band-related tightness.

Instructions

Step 1: Get into Position

• Lie on your back with both legs extended straight.

• Place your left hand on your left hip to help keep it stable and anchored to the floor throughout the stretch.

Step 2: Engage the Stretch

• Keeping your left leg straight, lift your right leg and cross it over your left leg, placing your right foot on the floor to the outside of your left knee.

• Gently turn your entire right leg inward (medial rotation), as if trying to point your right kneecap toward the floor. You should feel a stretch along the outer part of your right hip and thigh.

Step 3: Apply the Muscle Energy Technique (M.E.T.)

• Activate: While holding the stretch, gently try to pull your right leg back toward the right side, offering gentle resistance with your own leg muscles so that it doesn't move. You will feel a light contraction in your outer hip. Hold this activation for 3-5 seconds.

• Relax & Deepen: Completely relax the effort. As you exhale, allow your right leg to fall a little further to the left, deepening the stretch.

Step 4: Repeat

• Repeat this "activate-relax-stretch" cycle 2-3 times.

• Gently return to the starting position and repeat the entire sequence on the opposite side.