Stabilize your Knee9-22-25

Yoga By Dayna

Yoga Therapy Insights - September 2025 Edition

Practical anatomy knowledge for improved movement

Dear Movement Explorer, Have you ever noticed instability in your knees when walking? Today, I'm excited to share a fascinating discovery about a little-known muscle that plays a crucial role in keeping your knees stable during everyday movement.

Meet Your Tensor Fasciae Latae (TFL)

Located on the outside of your hip, the tensor fasciae latae (TFL) muscle is a powerful stabilizer that many of us unknowingly neglect. When functioning properly, this muscle helps maintain proper alignment of your knee during walking, preventing the inward collapse that can lead to pain and instability.

The TFL connects to a long band of tissue called the iliotibial (IT) band, which runs down the outside of your thigh to your knee. Together, they create a support system that keeps your knee tracking properly with each step. When this muscle is weak or not engaging correctly, your walking mechanics can suffer, potentially leading to knee pain, hip discomfort, and compensatory movement patterns.

Learn More About Hip Anatomy

Try This Simple TFL Activation Exercise

Incorporate this quick exercise into your routine to help engage and strengthen your tensor fasciae latae:  STAND in TADASANA.  Very slowly bend your right knee, taking the heel just off the floor.  As you balance on your left leg, see if you can feel your left hip engage, from hip bone to your IT band.  This is your TFL.  Practice engaging this muscle and you will be more stable, not only in balancing poses, but whenever you are walking.  

Movement Is Medicine

Understanding our anatomy helps us move with greater intention and effectiveness. As you practice engaging your TFL, notice how it affects your walking stability and overall movement quality. This awareness is a powerful step toward improved biomechanics and reduced discomfort. Wishing you stable knees and confident steps, Dayna

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