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The tensor fasciae latae is a small muscle on the outside of your hip. It connects into the IT band and helps with hip flexion, abduction, and internal rotation.

Sounds important, right?

It is. But here’s the problem:

In hockey players, the TFL often becomes dominant, doing too much of the work during skating, lifting, and change-of-direction movements.

This leads to:

• Anterior hip pain

• “Pinching” during squats or skating

• Deep glute tension

• Poor lumbopelvic control

• Compensation injuries downstream (groin strains, knee tracking issues)

Most players don’t need to stretch their hips more—they need to balance out their movement system. That starts with unloading the TFL.

Why Hockey Players Overuse the TFL

It comes down to three things:

1. Skating Mechanics – The constant hip flexion and internal rotation pattern of skating naturally biases TFL recruitment.

2. Weak Glute Med and Deep Rotators – If your glutes can’t stabilize the pelvis, the TFL steps in to do their job.

3. Bad Warmups and Mobility Routines – Most guys stretch their hamstrings and hip flexors and call it a day. That’s not enough.

Over time, the TFL becomes a hyperactive stabilizer—and eventually, it starts screaming.

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The Fix: One Stretch, One Activation, One Soft Tissue Technique

1. Stretch: 3D TFL/Anterior Hip Stretch

• Kneel with the “problem” leg behind you in a long lunge

• Tuck your tailbone, shift forward slightly

• Reach the same-side arm overhead and away (add lateral and rotational movement)

• Hold for 20–30 seconds, repeat 2–3 rounds per side

2. Exercise: Glute Wall Push (Anti-TFL Activation)

• Lie on your back with feet flat against a wall, knees at 90°

• Dig heels into the wall and lightly press up as if initiating a bridge

• Focus on squeezing glutes without using quads or TFL

• Hold for 10 seconds, relax, repeat 8–10 reps

3. Soft Tissue: Targeted TFL Release (Ball or Cup)

• Use a lacrosse ball or massage tool

• Lay on your side and slowly compress the area

• Breathe through tension (don’t grind aggressively)

• 30–60 seconds of gentle pressure, 1–2x per day

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Semciw AI, Green RA, Murley GS, Pizzari T. Gluteus medius: an intramuscular EMG investigation of anterior, middle and posterior segments during gait. J Electromyogr Kinesiol. 2013;23(4):858–864.

2. Selkowitz DM, Beneck GJ, Powers CM. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54–64.

3. Barton CJ, Kennedy A, Twycross-Lewis R, Crossley KM, Woledge R, Morrissey D. The effect of stretching on medial-lateral balance in recreational runners. Phys Ther Sport. 2013;14(4):270–275.