Stretch & Strength: TFL / IT Band – Mobility That Lasts

Tightness in the TFL (tensor fasciae latae) and IT band area can make hips feel restricted, affect the way you walk, and even contribute to knee pain. Stretching can bring short-term relief, but without strength work to support the surrounding muscles, the tension often comes right back.

The key is pairing your stretch with activation (engaging the right muscles) and integration (training them in a movement pattern you use in daily life).

Choose one of each, and you’ll be helping your hips move more freely while keeping your knees happy.

Activation: Side-Lying Hip Abduction with Neutral Foot

Purpose: Activates the glute medius and minimizes TFL overuse, promoting balanced hip strength.

How: Lie on your side with legs straight, top leg stacked over the bottom. Lift the top leg upward with the foot pointed forward (neutral), not turned out. Lower slowly and repeat.

Why It Works: Strengthens the muscles that share load with the TFL, helping reduce tension in the IT band.

Integration: Step-Up with Contralateral Reach

Purpose: Builds hip stability, single-leg strength, and coordination through the lower body.

How: Stand facing a step or box. Step up with one foot while reaching the opposite arm overhead. Step down with control and repeat on the same side before switching.

Why It Works: Strengthens the hips and core while training functional movement patterns that transfer to daily activities.

Modifications: Start with bodyweight. Add a dumbbell or kettle bell as a progression.

How to Use This

After your stretching session (or at home), do:

• Side-Lying Hip Abduction with Neutral Foot: 2–3 sets of 8–12 reps per side

• Step-Up with Contralateral Reach: 2–3 sets of 8–12 reps per leg

These exercises can be scaled back to make them easier or progressed to give your body a bigger challenge. Reach out to me to learn how.

Consistently pairing your stretches with these moves helps you turn short-term relief into lasting hip mobility and strength.

Have questions or want to schedule your next stretch or strengthening session? Reach out—I'm happy to help.