FLEXIBILITY SERIES TENSOR FASCIAE LATAE, OR TFL FOR SHORT

The TFL is located on the lateral portion of the hip. It abducts (pulls the leg away from the center of the body), internally rotates the hip, flexes the hip, and is a knee extensor. It is a muscle that works very closely with the glute (your butt) and the Iliotibial Band (ITB). It is an area where traumatic hits can take place. A good example is a football player using his helmet or shoulder pad to hit the area of the hip where the TFL is located. The TFL runs along the entire length of the front part of the leg. If you are hit there enough, calcium deposits can occur, and can be a painful result of playing offensive or defensive line in the NFL. For that matter, playing on some of the hard Astro-Turf fields of "the Day" would also contribute to this problem.
The test is primarily for flexibility, but can also point out previous injuries to the good coach. The athlete is on one side while the leg being tested is drawn slowly back by the tester. If the knee on top can for the most part, fall behind the knee of the leg on the table, this is considered normal flexibility. If the knee being tested can go lower than the knee on the table, that is considered hyper-flexible. At the age of 47, I am barely able to pass this test. Unfortunately, as we get older, our hip flexibility decreases. In a young athlete, poor flexibility will hinder them when it comes to lateral movement.
An excellent stretch is to lie on your back, and lift one leg across your body. Keep both shoulders flat on the ground. For example, if your left leg is crossing your body, your left shoulder should remain on the ground. This will also help your hip, but if you are able to do this on a table, and play with the angles a little bit, you will know what I'm talking about. A nice picture of the TFL and ITB can be found on page 502 of Gray's Anatomy for students. There are other orthopedic tests that would be of help to others coaching and evaluating athletes. Go to go to practice. Questions at acudave@yahoo.com are always appreciated. I received a nice one on wrestling that I will answer later.