The iliopsoas bursa is located directly over the front of your hip joint, beneath your hip flexors and is a pillow-like sac, which may become agitated through excessive exercises, such as sprinting. The swelling and inflammation of the bursa disturbs the surrounding muscles and connective tissues. The muscles around an irritated bursa need some light stretching, once pain and inflammation have subsided. Perform each stretch for three reps of 30 seconds, three times a week.
Standing Pelvic Thrusts
This stretch is done in a standing, semi-lunge position, with the leg of the injured hip behind your pelvis. Perform this exercise first by pulling your navel toward your spine and curling your pelvic bone forward; this instantly stretches your hip flexor muscles. Then, drop your pelvis toward the floor, further stretching your hip flexors. The standing pelvic thrust is a gentle stretch that you can make more intense by lowering your pelvis until your front thigh is parallel to the floor.
Lying Hip Flexor Stretch
This stretch must be done on a table or exercise bench in which your toes can almost touch the ground as you are lying flat on your back. Perform this exercise by first sitting at the end of the bench, and then lie down so your buttocks are right on the edge of the bench. Then, pull your uninjured leg toward you, grasping just under your bent knee. Next, stretch your injured hip by enabling your leg to hang over the end of the bench. Increase the intensity of the stretching by shifting your injured leg to hang over the side of the bench.
Seated Hip Flexor Stretch
The seated hip flexor stretch is done on the floor and may be especially difficult if you have tight inner thigh muscles. First, bend the foot of your uninjured leg toward your pelvis. Then, position the leg of your injured hip behind you, as straight as possible. Next, use both hands to push against the floor, forcing your trunk backward to stretch the hip flexors of your injured leg.
Runner's Stretch
This stretch targets your hips flexors and your inner thigh muscles. Begin this stretch in a lunge position with the leg of your injured hip behind you. Then, slowly slide the leg behind you until your knee touches the floor. Your forward knee is bent and just above your ankle. Next, keep your trunk erect as you push your pelvis forward and downward, stretching your hip flexors and inner thighs.
References
- Ortho Info: Hip Bursitis
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
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