Roll Tensor Fasciae Latae
Half-turned onto one side over a foam roller, short passes work the small muscle at the front of the outer hip, just below the hip bone.
How to do it
Setup
On one side, turned a little toward the floor, the roller just below and in front of the hip bone, the top foot planted ahead.
Steps
- Roll in short passes between the hip bone and the top of the outer thigh.
- Take some weight onto the forearm and the top foot to set the pressure.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Rolling the whole outer thigh: this release stays at the hip, not down to the knee. Lying square on the side: turn a little toward the floor so the roller meets the front of the hip. Leaning into sharp pain: shift weight onto the foot and the forearm.
Breathing
Steady throughout; never held.
