Iliopsoas tendinitis is inflammation of the iliopsosas muscle in the hip. The iliopsoas muscle begins in the lower back and inserts into the femur and is responsible for lifting the knees and hip flexion. It becomes inflamed as a result of hip overuse or sporting activities that require a lot of kicking, bending or squatting. Stretches and exercises targeting the hip and tendon help reduce the pain, increase your mobility and can prevent further injury.
Isometrics
Stand with your hip, leg and foot pressed against the wall. Lift your leg away from the floor and slowly extend it front of you. Bend your knee and bring that leg toward your torso. Hold this position for one minute and repeat this exercise on both sides of the body, three times a day.
Half Circles
Stand and face the back of a chair. Place both hands on the back for support and lift your left leg. Ensuring that your pelvis is not moving, begin by tracing half a circle with your foot. Repeat this half circle with the reverse direction and alternate the direction of your half circles for 20 repetitions. Repeat this range of motion exercise on your other leg and gradually increase the size of the circles.
Hip Flexor
Take a wide stance with one leg behind the other. Take a step back with your back leg and lean forward. Bend your front knee and place your back knee on the floor. Increase this stretch by leaning farther forward and pressing your back knee into the floor. Hold this stretch for 30 seconds and repeat it fives times a day. Repeat this stretch on your opposite leg by bring your back leg in front.
Straight Leg Raise
A straight leg raise while lying down is a strengthening exercise that targets the iliopsoas muscle and helps to maintain strength and mobility in the hips. Lie on your back and begin to lift one leg slowly off the ground. Extend that leg about 6 inches off the ground and hold this position for three seconds. Lower your leg and repeat on your other leg. Perform three sets of 10 repetitions once daily.
