The iliopsoas muscle, located at the front of your hip, is actually a pair of muscles: the iliacus and the psoas, which lift the upper leg to the torso and flex the torso toward the thigh. Both iliopsoas syndrome and iliopsoas tendinitis can cause painful hip symptoms. Sports that feature running, kicking and jumping can make you more susceptible to iliopsoas injuries. A regimen of stretching and strengthening exercises can help to prevent iliopsoas problems; consult your doctor first.
Features
Iliopsoas tendinitis is an inflammation of the iliopsoas muscle, usually affecting the area where it is attached to bone by tendons. The bursa -- fluid-filled sacs in the hips that serve as cushions -- can also be affected. A repetitive overuse injury, iliopsoas tendinitis usually develops gradually, with symptoms of hip and thigh pain and stiffness. You may also feel a clicking or popping sensation in your hip. Iliopsoas syndrome is an overstretching, tear or rupture in the iliopsoas muscle. Onset is usually sudden and is the result of a sharp, abrupt muscle contraction. Sprinters, hurdlers and cheerleaders are vulnerable to iliopsoas injuries, as are weightlifters -- especially those performing squats -- and dancers. According to a 2007 article in the "Musculoskeletal Report" online newsletter, 6 percent of the dancers presenting for care at the the Harkness Center for Dance Injuries were diagnosed with iliopsoas tendinitis, and some presented with bursitis as well. If your hip pain doesn't improve despite self-care, see your doctor.
Treatment
Both iliopsoas tendinitis and iliopsoas syndrome can be treated with the RICE method. Rest from the activity that caused the injury, and use an icepack for 20 minutes every few hours for the first 48 to 72 hours. Apply an elastic compression bandage, and try to keep your hip elevated above heart level when possible. You can treat pain and swelling with over-the-counter anti-inflammatory medications, if you have no conditions precluding their use. After the first 72 hours of applying ice, The Stretching Institute website recommends applying heat; massage may also be helpful. The institute adds that you should also see your physician; in addition to making a diagnosis, he may recommend a regimen of exercises.
Benefits of Stretching Exercises
Stretching and strengthening exercises are of paramount importance in alleviating and preventing iliopsoas injuries. The increased strength and flexibility these types of exercises impart can reduce the risk of overstretching, strains, sprains and tears, while increased blood circulation promotes healthier, more resilient tissues. In addition to performing regular stretching exercises, take time to warm up before workouts and cool down afterward.
Hurdler's Stretch
The hurdler's stretch can increase iliopsoas flexibility. Begin with your right knee on a cushion on the floor, with your lower leg straight out behind you against the floor and your toes pointed. Your left leg should be flexed in front of you, with the foot flat on the floor. With your hands on your hips, look straight ahead and push your hips forward, then move them gently back to the original position. Alternate carefully back and forth between the two positions for a few minutes. PainClinic.org advises lengthening the stretch by moving your left foot forward at intervals throughout the exercise. Reverse the position and repeat on the other side.
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