Top 5 Signs you have a tight iliacus
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- เผยแพร่เมื่อ 14 พ.ค. 2021
- The iliacus muscles and the psoas muscles are your primary hip flexors. Tension in the iliacus can cause a bunch of symptoms down into your legs and feet. You can release the iliacus muscle with a specialized tool like the Hip Hook: www.alethahealth.com
But how do you know if this muscle is tight in the first place?
Hip pain, hip bursitis, low back pain, anterior pelvic tilt or rotation can all be caused by a tight iliacus. Tension in the iliacus changes the way your hip's ball and socket joint fits together, affecting alignment all the way down your leg.
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Created by physical therapist Christine Koth, the Hip Hook is the world’s first tool designed for psoas release AND iliacus release. Just a few minutes a day with the Hip Hook can provide long-term pain relief to the lower back, hips, tailbone, knees, and feet. Tightness in the iliacus and psoas is directly connected to many different kinds of pain throughout the body because its tightness rotates the pelvis and twists the body out of alignment.
Hip Hook - www.alethahealth.com/the-hip-...
Aletha Health - www.alethahealth.com/
You explained more for me than the 7 chiropractors I have had in 7 years.
We're so happy to hear our info has been so beneficial to you!!!
Exactly! I went to the chiropractor once a year and a half ago, explained all my issues and was given a list of stretches you could google. A year and a half and almost no improvement later, istarted recently going back. Finally after months of trying to correct my posture, (since the chiropractor was no help) i discovered I m ‘possibly’ have a tight psoas according to the symptoms. I also saw a picture of a person with a tight left psoas which looked identical to my situation and pretty much confirmed it for me. That was 2 days ago, it took me til just now to realize I definitely also have a tight right iliacus. This is the reason nun of those stretches worked, they woould temporarily work them go right back to the way i was
@@goldenrackz6932 it sounds just like me 😢 what should one do about it? Massage ??
That’s because most chiros are 🦆🦆🦆🦆
Just posted the same message lol
I've described everything you've said to therapists and they've ignored it! Thank you so much for such a clear description of the pain I've been having for sometime now!
You're welcome! We hope that you'll have a lot more success improving your issue now that you have a better understanding of what is happening.
We have products that can support you with releasing tension in your iliacus and psoas muscles, like the Mark and the Orbit (newly named for the Hip Hook and Hip Release Ball).
Check them out on our website and feel free to reach out to us at hello@alethasupport.com with any questions.
www.alethahealth.com/
Oh my goodness! Thank you so much. I've had hip pain for a while now and haven't really had much luck in relieving it myself. But, in this video, you've described pretty much all my issues and I'm so hopeful I now have a path to feeling better. I can't tell you how happy this makes me! Thank you!!
Thanks for educational video. Very useful!
Omg I've had this for years and been suffering not knowing why or how! Thanks so much for knowledge, I'm in the processes of remedy 🤗
this is really really helpful. thank you
This video had such a smooth flow and hearty but sufficient explanations. Thank you!
We're so glad that you liked it. You're welcome!
Thank you. I have been going to physio for 2 years and all of them have looked at iliac psoas both, non of them just looked at iliacus and this makes so much sense because the tightness and pinching of groin, i relate to. 🙏
"Happy muscles don't hurt." You gave me a little chuckle, nestled in the dispair. Thanks for the info; and laugh. ✌️
thank you!! This describes so accurately my symptoms!!!!
You are just wow ! U have described it just the way it is ! Many thanks ❤️
Thank you Miss. Really grateful a lot!
Very well explained.
This is valuable information. Thank you for sharing.
We are happy you find this information valuable! Thank you for your support!
This information is very helpful and accurate.
We're so glad that you enjoyed this video! :)
Very informative video and easy to follow without detailing out.
Yay! Glad it was helpful!
Great video 👍
Great explanation. Thanks!
You're welcome!
I had a popping hip for years with every step i took. I finally found one chiropractor who took the time and learned this about my hip and helped me SO MUCH. I’ve still never been able to pull my knee to my chest without pinching. This helped me learn so much about my own body thank you!
You're welcome! Please feel free to reach out to us at hello@alethasupport.com with any questions. We believe our Hip Hook could help you make improvements with those hip issues. :)
I hv all these signs..& my hip & groin r very painful. My chiropractor never told about this..I discovered about the Poses & n is my Iliacus. Now I'm discovering how to loosen up this area. Its been 4 years & now I limp badly & can't walk much. Thanks u.
@@marthajohann7367 we're glad that you found this video and are understanding how the iliacus may be impacting your body. Have you learned more about our Hip Hook tool that can help release tightness in both your psoas & iliacus?
See our website at www.alethahealth.com or reach out to us at hello@alethasupport.com if you have any questions. :)
Did you get it to stop popping? Popping my hip was my relief until I was told not to do that anymore lol working on strengthening now
I can not thank you enough for this conformation. I've had every one of these symptoms for years, coincidentally on my right side too!
We're happy that you found this helpful! If you have our Hip Hook, you can begin to address the root cause of these issues and release tension in your iliacus and psoas muscles. Let us know if you have any questions. :)
Oh man oh man oh man, this device has changed everything for my back! Constant lower right back pain forever (I'm 64). I bought the psorite product to deal with my newly discovered psoas muscle and that device brought a tremendous amount of relief to my thighs and back overall (so another life changing device!). But my lower right back pain, although lessened by the psorite, just did not go away. So I bought the hiphook (thank you Aletha for advertising and finding me!). At first I tried it and it didn't work and in fact just caused me pain and discomfort so I thought it was a bad purchase. After a couple to a few months I just got tired of that pain not going away so I decided to search youtube for the hiphook videos thinking that maybe I was missing something. Sure enough, I was right (duh!). I watched a few of Aletha's videos and gave it a go. I opted for just the standing applications and will move on to the floor positions later. But just a few standing applications over the past month has relieved that lower back pain that I've had forever. I can't believe this. Every morning I wake up to see if "my old friend" is still around and it's not. I just can't believe it. To be 64 and have no back pain and very little stiffness (I use an inversion table every morning and I do frequent stretching exercises) is really beyond what I thought possible. So thank you Aletha Health! Well done!
Joseph, WOW!!! This is awesome! Thank you for taking the time to share this with us. We're super excited you tried out the Hip Hook and over the past month you have noticed such a significant improvement in your back pain. So happy for you! Wishing you continued success. Let us know if there's anything else we can do to support you!!
Yes, mine pops when I lower the leg. Thank you for this video
Oh my thank you. I have exactly all of this. Sitting too much. Gotta move.
Omg this explains my pain!
Well done
Awesome video thanks!!!! Both mine are hella tight
You just described my knee. It does not hurt, but I have always wondered why it extends back and I have extra internal rotation on my right side. Thanks for this info. I have your hip hook and I need to keep at it! :)
Yay, we're so happy that this video helped. Yes, keep using the Hip Hook and notice the results over time! Please keep us posted on how much you like it. :)
Thank you for this!
Glad it was helpful!
OMG. Thank you!
good stuff
You are amazing! Thank you for sharing these tips. Do you have videos to determine other external rotator issues?
Thanks for your support! This is the main video we have as it relates to self-assessments. However, you should note that tightness in the iliacus is often accompanied by tightness in the piriformis and other deep hip rotator muscles. So a "positive" test in these might also be an indicator of tightness in those other muscles.
Thank you for this. I have a flexible body and have had problems with the sciatic nerve also my right ankle was fractured. This is very helpful reminder for me to do my strengthening exercises.
Glad it helped!
THANK YOU!!! been struggling with that area (caused acute sciatica on that side twice in my lifetime!!) but you just grounded to the bottom of it!...hyper flexibility and that tiny muscle which everyone in yoga was pointing to as groin... THANK YOU!!! I know how to relieve the pain now! :D
You're welcome! We're happy that you found this video and that it helped you. :)
This is a god send
We're glad this helped!!
I always wondered what that pop was when doing leg lifts. Thank you so much.
You're welcome! Glad this video helped.
For over a year, I've been battling hip pain and seen numerous doctors who have even talked about a hip replacement. My gut told me they were wrong and instead I sought out chiropractic care. I have been seeing an amazing chiropractor who told me to check out your videos and products. I have every single symptom/sign you listed in the video and I am so hopeful to resolve this pain. I finally feel that I have some clarity and that I am not going crazy! I ordered your hip hook this morning!
We're so happy that you found us! Please tell your chiropractor a big THANK YOU for recommending us. We hope that the Mark (Hip Hook) will prove to be the missing piece for your hip pain. Please reach out to us at hello@alethasupport.com if you have any questions once you receive your order. :)
On point, on all five checks. Only no hyperextension. Lyjing down, it is the other knee that lies flatter.
We're glad that you gave this a try! Both sides may be holding some level of tension, but it sounds like the side that had 4 of the 5 signs may have the tighter iliacus.
I have been struggling with “popping hip syndrome” aka tight psoas due to sitting and overuse of it.
GOSH I can’t tell you how frustrating it was for me NOT knowing what was causing these pains and discomforts while trying to sleep, sit, squat, etc.
thank you for this video. Very informative.
This tight muscle was actually causing me depression because I could not find any way to alleviate this tension as it was growing worse every day. Thank you so much
You're welcome! Maybe the Hip Hook would be something you'd consider using to help alleviate this issue and help to begin improving! :)
I was in the same boat, you are not alone my friend. The hip hook is definitely helping but I need to start doing the stretches and strengthening exercises to fix it fully.
I'm a runner who sits for a living, software engineer :) Discovered today my iliacus is tight all over after a few visits to the sports massage. Hence my visit to this video! Pain was firing all over my leg and in random spots, outside thigh, above the knee, the glutes and inside leg. I've got all of those issues you outlined. Clunking in my socket during lateral leg swings. Outward turning leg and foot. Pain bringing knee to chest lying down. Bunions on big toe. Finally I've got plan to tackle this, thank you for the video!
We're so happy you found this video and found it helpful! Please keep us posted on how things begin to improve as you work on releasing your hip flexors with the Hip Hook.
If you have any specific questions, you can always reach out to us at hello@alethasupport.com and our team is happy to help. :)
@@AlethaHealth will do! I’ll make sure to do an IG post when it arrives here in the UK 😀
Did you ever get like a burning sensation in certain areas of the leg?
@@hereweare9011 No, no burning sensation in the leg for me.
Hi, do you get the hip clunking when you raise your leg up and down especially when your leg is moved inwards?
I have had a problem in this area since a car accident in 1995, with all of the symptoms and problems you so well describe. I have had countless treatments with so many different alternative therapies, including massage therapy. Nobody ever worked that area! Only one chiropractor ever released the psoas muscle routinely, since that was an issue and affected my ileocecal valve, causing diarrhea. He never addressed the iliacus, so this is the first I have heard about how many problems this can cause.
What an amazing difference after just one release of the muscle tightness! I am also just starting with the right big toe bending towards the others and creating a bunion. Now I know how to undo that! You are a genius! Thanks ever so much!
We are so happy that you discovered this video and are learning about the iliacus. Many people address only the psoas and never touch the iliacus.
They are 2 different muscles that, together, create your hip flexor (commonly called the iliopsoas). For the most effective results, you should be treating BOTH of these muscles.
That's exactly why we created the Hip Hook, the first muscle release tool designed to address the psoas AND iliacus. Let us know if you have any questions. :)
@@AlethaHealth I am very grateful for all of your work and sharing it with people in severe pain and dysfunction, like me. I had used my hands for doing the release, but then they ended up hurting! My Theracane just isn't quite the right tool, either! Thanks for responding, and I hope to get the hook next month when I have the money.
I do have the question, of how do I know which is a trigger point to release vs a lump node or swollen lymph tissue? Is it OK to work on possible lymphoma tissues? I have many swollen lymph nodes in my groin and hips. They show up as white-hot spots on thermograghy scan now. I have had the enlarged lymph nodes since 1980, and I know scar tissue/plaque is also present in them. Some of the lumps are painful and some are not; some are new and some are old.
Don't know if it's lymphoma or not. I am a veteran with the usual care of "Lie, deny, and make/let me die". I had first asked for the cancer work-up in 2009 with the VA since it would be service-related, and am still waiting! (Not by them, of course! Just waiting for it to somehow manifest from the Aether!) See why so many veterans just kill themselves when left to suffer and die with no help and healing care?! My husband did the same, so I stay alive to be a pain in the a** to the VA and govt that hates us!
I have had chronic Epstein-Barr virus with FM since 1980, from military vaccines and experimental chemotherapy exposure. It also gave me abnormal liver function tests for 23 years before reversing them using alternative therapies. I know from a TCM perspective, the liver is responsible for the energies governing tendons and sinews. That would also add to muscle problems. I have a genetic liver disease as well, called Acute Intermittent Porphyria. Mercury fillings and organophosphate poisoning, have also added to muscle problems!
I also did many sports, had four children, did 14 years of back-breaking ICU nursing, and had a car accident, so I am one big mess! All that contributes to the hip pain and dysfunction. So grateful for an answer and relief, FINALLY!
May you be blessed abundantly, and I look forward to getting that hook!
@@brendamaggio9189 sorry for the delyaed response here. It sounds like you’ve been through a lot. Because of the complexity of your situation, we suggest reaching out to your practitioner to discuss the use of the Hip Hook and your particular situation. Releasing tightness in your hips could improve your symptoms, but you want to make sure that you’re keeping everything else in mind as as you initiate any new intervention like this.
@@AlethaHealth Thanks for getting back to me, but I do not have a practitioner.
@@brendamaggio9189 okay. That is not something we can comment on. If you are planning to use the Hip Hook, we recommend that you find a doctor and ask them these questions to be sure.
Any videos on fixing it? Checked all the boxes
Teaching the hip flexors to relax is an important part of the solution. Putting pressure directly on the muscle is the best way to help the muscle relax and soften. You can either see a practitioner for some manual release work, or you can use a self muscle release tool such as the Mark. You can learn more about the Mark on our website at www.alethahealth.com/mark
You are awesome! This made sense completely. It explained why I get pain in the back and why my femur feels like constantly rotating inward. I spoke to few specialists and they said it's not possible to have it in one leg only and I was imagining it 🤣 Well, imagining or not, I felt a lot better when I stretched out the front but I didn't keep up with it. 🤦
Glad it helped!
This is the best video I have found on this subject. I have had this for years now and no one could really give me an answer. Do u have any good exerciser that o could do? Thanks again for the video. 👍
The most important first step before performing any exercises would be to release the tension in the iliacus. This is achieved by applying pressure directly into the muscle for at least 90 seconds. Our Hip Hook is a great tool to help reach this muscle inside of your pelvis and release it.
Not me in 😭 after 5 years of pain and finally figuring out the anatomy of my issue so I can resolve it. God bless you Earth angel for this blessing your video is for me. I have a 3 year old daughter and nobody to help me with her so I can see a PT.
We're glad this helped you out and we hope that treating your iliacus helps resolve your pain!
I had that big clunk it scared me never felt that before your video answered my questions so plain easy to understand been having the pain for 3 yrs
We're glad that you found this helpful!
thank you!
You're welcome!
Thanks
Thank you again for your video what you show right at the beginning of the video how’s the knee bands in word and the hip and the toe unbelievable ,it’s just like I have the issue right now
I just noticed swelling on the right side of the inside hip that got me to look again to c What is this and on top of it my right hip is hurting and clicking like you were saying
Thank you very much for your information and your videos
You are very welcome! We're glad our videos are able to help. Let us know if we can do anything else to support you!
Do you have a Q&A forum to answer questions based on medical history? I wanted an opinion to see if your product would serve any purpose prior to me purchasing
Please reach out to us at hello@alethasupport.com if you have any questions about the products and what issues they've helped other solve. For your specific issue, it is always a good idea to first be assessed by a practitioner to identify the causes and see if releasing tension in the hip flexors is part of the solution.
thanks for this! make sence as I have 1 left foot that naturally goes out like a duck. This puts strain on things and I drive too too much.
We're so glad it helped!
Firstly, fantastic tool(Hip Hook), book, website and videos! My question on this video, sign #3 is a bit confusing. If a tight iliacus causes internal rotation of the femur in standing/walking etc,, how is it that it also causes external rotation of the same leg when lying down in relaxed state? Thanks
Thank you for your support! Let's see if we can help clarify this for you here.
When the iliacus muscle become tight (often along with the psoas), it can rotate the pelvis forward into an anterior rotation. As a compensation, the femur is now internally rotating relative to the position the pelvis where it inserts into the hip joint.
While the psoas and iliacus are hip flexors, they also assist in the external rotation of the femur. When these muscles become tight (also commonly tight alongside the piriformis, another external rotator), they can cause the femur to rotate outward more than it should. This is seen most clearly when lying down in a relaxed position with the legs out. The effects are then seen down the leg all the way to the foot, where that foot appears to turn out more than the other.
Does this help at all? :)
Thank you for this video. It's chuck full of nuggets.
You're welcome! :)
It's unbelievable how many different physios and chiros I've seen over the last 10 years and they are virtually clueless. They apply the same methods to everybody instead of really listening and understanding the mechanics of the body. I have been insulted countless times for doing my research, picking up books and watching anatomy courses online and when I show that I have an understanding of my body and what habits could be contributing to my pain I get "ahh you've been listening to doctor google" . Ive been through hell and back with my low back issues and I'm currently fine but it's interesting that this "clunk" in my right hip exactly as you described has been shrugged off as nothing by 3 different therapists. I also have the right foot turning out more and a pinchy spot in front when squatting and occasionally walking when I take a step forward with the opposite leg. I am going to dig into this more as I admit I do sit too much. I think it's time once and for all to get a standing desk
All of that can be coming from a tight hip flexor! One that needs help to relax through pressure to help the muscle "release" before you can then effectively stretch or strengthen it or the surrounding muscles.
Use the Hip Hook to get into the iliacus and psoas to release that tension, and then notice how much easier it is to move the hip without clunking or pinching, and how much easier it is to use the glutes and hips and core. :)
Was just scheduled for PT,post long covid.
The pain is the only thing that is stopping me from finding a job after being a nurse for 30 years. Chiro and Acupunctur didn't relive it.
When they are going through their assessment, ask them specifically about the psoas and iliacus and how tension in these muscles may be impacting the pain you are experiencing.
If those muscles are part of the problem, we have some products that are geared towards releasing these areas and may be helpful alongside your PT treatment.
Learn more on our website at www.alethahealth.com and reach out with any more questions.
Action. The iliacus muscles flexes and externally rotates the femur. It is also one of the key muscles that helps to maintain proper body posture. When combined with the psoas muscle the two muscles are considered the strongest hip flexors in the body.
Thank you so much.
You really explained it well, straight to the point...
My greetings from Morocco
You're welcome! Glad that you found this video helpful.
You explained to me better than my degree
So glad this helped!
Very helpful diagnostic. It would be even better with some explanation of the best therapies for this.
I’m currently seeing a chiropractor but I think acupuncture would help get the muscles to relax
We have a tool called the Hip Hook, which is the first muscle release tool that allows you to apply pressure to your iliacus muscle on your own.
This muscle lines the inside surface of your pelvic bone and is deeper within the pelvis. Acupuncture won't be able to reach the iliacus the same way that the Hip Hook can or a skilled practitioner would using their hands.
Thats interesting. I'd like to have a link if it is available.
@@onetruecalling check it out here! shop.alethahealth.com/products/the-hip-hook
Yeah! I ticked all the boxes. Where's my prize?!
The best explanation for a tight iliacus. Now I need to figure out how to release it.
The Hip Hook is designed to effectively release tightness in the iliacus and psoas muscles! We offer a 60-day moneyback guarantee if you want to try it out :)
@@AlethaHealth Thanks, but will I not need to strengthen the muscle as well? Also, you just confirmed why I've never been able to fix my patellafemoral maltracking - because my tight iliacus is attached to the femur! No physiotherapist has been able to figure it out for me.
@@robk9330 strengthening the hip flexors is a piece of the puzzle. Tight muscles are often weak muscles. For most people, the hip flexors are overused and already holding tension. A muscle that is already tight will have a more difficult time contracting because it is already tired. First, the hip flexors need to be able to relax. Then, strengthening the hip flexors can be more effective. Does this help?
@@AlethaHealth Yes, thank you. I think my muscles may only be weak but not tight because this happened to me from sitting down too much. I never played any sports or anything and my iliacus doesn't feel tight.
@@robk9330 then go ahead and try strengthening the hip flexors and see if that helps. So you are aware, even though you may not necessarily "feel" tight, lots of sitting can cause tension to develop where the muscle remains at least partially contracted in certain areas (think of like a muscle knot). If a muscle is already contracted, it will be harder to strengthen during exercise because it won't be able to contract fully.
It was very hard for me to justify spending $200 on a molded piece of acrylic (the hip hook), but you (personally) won me over. This was a concise and very credible explanation of what's going on with me; you've convinced me. I feel better about my purchase now :D Can't wait to use it.
We know you'll love it. Keep us posted on how it goes once you get it and start using it.
How has the hip hooked worked out for your pain?
just bought my #fixyourhip kit, wish me luck!
Woohoo!!
I’m drunk from taking shots when she says
“Iliacus”
Great video...what do we do about this issue?
Release tension in your iliacus by using the Hip Hook :) which is a tool our founder invented to apply pressure into this hard-to-reach area to relieve this tightness. shop.alethahealth.com/products/the-hip-hook
Hi, Im glad I found your video about this muscle. We went from a long ride using motorcycle. Im a backrider, the sit is quite hard and I am very uncomfortable as Im getting hurt sitting on it. After waking up, my muscle near the pelvis is hurting and looks like its swelling. Is it possible for the iliac muscle to swell visibly after the long ride?
Sorry for the late reply here! But yes, the iliacus is one of your hip flexor muscles that would be constantly working to hold yourself upright in the seated position as you are sitting on a motorcycle. This constant use and squeezing of the muscle could cause it to be irritated a bit and swell up on the inside of the pelvis. This swelling would be some inflammation in the muscle from fatigue and overuse.
Went to the chiro..was given no formal diagnosis...and found i was treated with the dane back popping procedure as literally everyone else in that office.
Real experts these days are a rare find.
What did they tell you? A diagnosis may just be a name for a certain symptom that you are experiencing, not necessarily the actual "cause" of what you are feeling. Adjustments are great and can help align the bones and joints back in place, but if you have tension in your muscles, that has the ability to pull you back out of alignment over time.
Does this tool also address the psoas? I have mild hip dysplasia and I'm trying to prevent having hip reconstructive surgery (already had to do that 5 years ago on my other hip). This side is not as severe but usually when I have a flare-up of pain it comes with instability as well. I find if I can release the psoas stability comes back. But I've been having a lot of pain where my hamstring and glutes meet. While it seems like this tool may help me, I also need to figure out how to address the psoas. Thoughts?
It presses into the psoas with the tip pressing straight up, and works into the iliacus when pressing down on the handle of the tool. See more info in these 2 FAQs.
Psoas - aletha.reamaze.com/articles/tips-for-targeting-the-psoas-muscle
Iliacus - aletha.reamaze.com/articles/tips-for-targeting-the-iliacus-muscle
Now I know now I know 😅☺😂
Fantastic video. Can it also causes pain in your lower legs and feet?
Yes, tension in the hip flexors can have an impact all the way down the leg.
Do you have a UK distributor for the Hip Hook please?
I can't find it anywhere 😔 and I feel it may help with my SI Joint pain
Hi there, we do not have any international distributors of the Hip Hook. Everything would be shipped from the US, and we do ship to the UK! The Hip Hook has helped many people out with their SI joint pain, as tightness in the iliacus is a common contributor to this issue.
Is it true that having problems with psoas muscle causes varicose viens? It stresses the viens in the inguinal and groin region as they say. Is it true?
It's possible. Tension in the iliacus impacts the alignment of the pelvis and spine, which impacts the arteries and veins and the nerves that supply them. Everything is connected.
Thank you.. I've had this problem most of my life I'm 52...
You're welcome. It's not too late to do something about it. Have you ever tried releasing your iliacus before?
No, I haven't didn't know anything about it. Not taught
@@victoria_elaine_treadaway71 got it. The iliacus seems to be an overlooked muscle for its importance in the alignment and function of the body. It is often very tight on most people and affects the way they move, and many times can contribute to different kinds of pain. Releasing it is the way you help this area recover so your body can function more optimally.
Check out our product called the Mark (formerly known as the Hip Hook). It is the only mobility tool designed specifically to get into this muscle to apply pressure in a way that only a skilled practitioner could apply.
www.alethahealth.com/mark
Hi
I have a left thoracic c curve scoliosis. I am having a lot of problems on my right side and my Body alignment has been greatly affected and I wear orthotics. Would the hip hook be a safe tool for me to use and would it benefit me. Thank you for your help.
Thanks for reaching out. You should have no issue using the Hip Hook. It would be best to work with a physical therapist or other practitioner to help assess you and determine what role tension and imbalance in the hip flexors is playing in your situation.
Hi, where is the Supine to Sit test on your site? You said you did a video to test if you have a tight iliacus and I'd love to try that test, but I can't find it on your page? Thanks!
Here is a video showing the supine-to-sit test. The actual test begins around the 3-min mark of the video, but you may find it helpful to watch from the beginning. :)
th-cam.com/video/PC6DZcQsiiY/w-d-xo.html
I would think nearly everyone is tight there! Just mild tension... this would help ... let alone full bore tightness.
Yes!!! Absolutely.
Hi what a great video, I am in `, 5 year of misery since a snipping hip last year march, since then my mobility got worse despite resting exercising, seen many doctors, many imaging, nothing found, from the beginning onward I scream I miss support at my left flank, at the illiac crest, next to it it is empty. Things are getting worse quickly now, at the moment I can not stabilize my posture anymore - I am falling to the right (strong site), and can not keep my pelvis. Car driving is imposibble I can not give counter pressure any more. I do think that my iliac tendon/muscle is torn from the illiac crest. Question: is this possible? which imaging can make this clear? which doctor to see? Can this be healed. Desprerate....(all doctors have steered my in the direction of chronical pain and therefor I have been going through the pain pffff the time that things will heal with conservative treamtent is over... i fear) - I am frightned...
Hi, thanks for reaching out. We saw your message you left through Facebook and we've responded there. Please check that out. :)
Could this be causing or related to tailbone and sacrum aching pain? I've been struggling for 4 years. Thank you!!!!
Yes, the iliacus and piriformis muscles are commonly tight together and directly influence the alignment and movement of the tailbone, sacrum, and SI joint areas.
Where have you been all my life, I have been suffering for 20 years with gait problems, mostly when running, but I have all of these signs and now I know with certainty what it is, I suspect I also have a leg length discrepancy which is causing the tightness...
Do bridges
I'm confused. When I'm standing my left leg is longer, rotated inward and set back but when I'm laying down my right leg can easily lay out while my left is so tight it points straight up and i can't hardly rotate it all the way out of i even try. All my pain is my left side and i get crunching feeling and noise in my left lower back and hip when i twist or rotate my torso. Also a very tender little muscle or tendon between the base of my spine and my hip bone.
Remember that these are just simple "tests" that can help highlight possible tightness in the hip flexor muscles. Just because your painful side doesn't make some (or all) of the tests outlined in this video, doesn't mean that your hip flexors on that side aren't tight.
You may be holding tension in your hip flexors on both sides, with one side being tighter than the other. This tension and imbalance ultimately throws off the alignment of the pelvis and the hips, which can cause many of the surrounding muscles to tighten up to try to protect the body (like the lower back, glutes, hamstrings, hips, groin, etc).
Do you have a Hip Hook yet and have been using it to start addressing the tightness in these muscles?
Will strengthening the glutes and abs remove the tension/work from the Iliopsoas?
Strengthening alone will not solve this in the best way. This is because tension in the psoas and iliacus inhibits the core and glutes. When you cannot sufficiently recruit those muscles, you will have a very difficult time strengthening them and the issue persists.
Releasing tension in the psoas and iliacus before doing those exercises or other stretches will make them significantly more effective because they are no longer playing a game of tug of war with the tense hip flexors.
Does this help?
Since about 2 weeks ago, in the AM when I get up, I sit up and try to stand up. As soon as I do, this excruciating pain, electric tightness pain and I can’t straighten my right leg. I try 3,4,5 times until it warms up, then no problems the rest of the day.
It would be best to be assessed by a practitioner to help identify what is causing this.
@@AlethaHealth I have a Phys Med doctor I go to. He said it’s my iliopsoas muscle and would need PT to address it.
So I had a total left hip replacement in December 2015. Ever since I get pain in the front groin area of that hip which I didn’t have before. It’s especially painful if I try to lift that leg past a certain point on it’s own but can if I pull it up. I also get a snapping/popping in that area when seated leaning slightly back and start to lift the leg. I think it’s the iliacus. My surgeon said the replacement is not the issue and that it’s muscular. Would the hip hook help to get rid of the pain and allow me to be able to lift my leg up again so I can put my socks and shoes on without having to pull my leg up with my hands? I wouldn’t want to purchase a product that costs so much if it wouldn’t help.
The Hip Hook has helped many others in a similar situation post-op and it very well could help you, too. With our 60-day money-back guarantee, it's worth a shot. Not many people end up returning it because the Hip Hook really WORKS! :)
I do have that but I would like to know what to do about it.
Apply pressure to the muscle using our product called the Mark (formerly known as the Hip Hook) to help the muscle release/relax. Doing so will help improve the alignment of the pelvis and lower back and also improve the movement of the hip and legs. Learn more here - www.alethahealth.com/mark
Does this work for almost bone on bone and arthritis of the hip. Very interested but don’t want to do more harm than good. Have been working out my whole life and I’m 71. Trying to avoid surgery!!!
It is possible that the Hip Hook could help to some degree. While the labrum and other soft tissues deep inside of the hip that "cushion" the joint have been wearing away, the Hip Hook can help release tension in the psoas & iliacus muscles.
When tight, these hip flexor muscles further compress the hip joint and restrict movement (and likely contributed to the arthritis to begin with). By releasing tension in the muscles, you may be able to increase your pain-free range of motion of the hips and hopefully allow you to avoid (or at least delay) any kind of hip replacement surgery.
We've had other people share they've avoided or delayed the need for hip replacement surgery after they've started using the Hip Hook, and we hope that you can experience similar success! :)
I don't have pain but I do have a bunion on my left toe since forever and yes, I do hear a clunk when I perform leg raises or scissors (not painful but annoying). My feet appear to be equal when lying on the floor.
That's a good thing that you don't have any pain at the moment, but is important to consider that these are signs of a potential "issue" that could contribute to pain at some point down the road.
Our recommendation would be to take a preventative approach to this and relieve that tension in the muscle so that your hips can move more freely and the mechanics of your leg will improve all the way down to your foot.
Any tips for releasing iliacus? Thanks!
Use the Mark (our new and improved Hip Hook). You can learn more on our website at www.alethahealth.com/mark
Interestingly, my left hip is the one that clicks/clunks and rotates out more at rest…but it’s my right hip the always has the issues, soreness and feels tight (esp with running and after). I do have scoliosis. Can a tight left iliacus plus scoliosis cause right hip soreness/tightness? I just ordered the mark and orbitz kit 🤞🏻
Yes, tension on one side can create compensations in the body and lead you to develop symptoms elsewhere. When you get your tools, use them equally on both sides to start.
I’ve had that hip pop for awhile now and I always wondered what it was from and the low back/hip area on the same side is always sore too
Awesome discovery. Those symptoms could very well be caused by tension in the iliacus and psoas affecting the alignment and movement of the lower back, pelvis, and hips. Have you ever had your hip flexor muscles released before to try to help improve this?
@@AlethaHealth no never and cause I don’t know if it is the Psoas or Iliac muscle. I’m just guessing . But low back/hip/upper glute area is always sore and sometimes mid back.
@@coreyfearing7854 gotcha. If that continues to bother you, then it could be a good idea to be assessed by a physical therapist to see what is contributing to that issue. The psoas and iliacus can be an overlooked area, so be sure to ask about these muscles specifically in your assessment. When tight, they have a direct impact on the areas you mentioned.
Perhaps, I am suffering from the same, but I have a left hip hike,as a result l3 l4 area is bend towards right, while doing knee to chest of both legs right knee is found shorter of around 25 mm, pain is from iliacus region and from back.
We have another video that talks about pelvic upslip (or hip hike) that you may find helpful. Releasing the psoas & QL on that side may be beneficial to help the pelvis be more level. See the link below.
th-cam.com/video/PYuEVvL5Pkc/w-d-xo.html
Closed or open packed position. All depends if foot is on ground or in air. Also is the glut tight or inhibited? Ext rot? Deep six baby. Pinch also caused by branch of rectus femoris?.
You're right, you may notice different signs when open or closed chain, standing or lying down, etc. These were just 5 possible (and very common) signs chosen for this video. Tension in the iliacus inhibits the glutes, but they can also develop tension. Since tension in the iliacus pulls the femur into ER, that puts the deep 6 into a position where they also become tight. In our method, we have people treat tension in the hip flexors and deep 6 in the same session. And yes, there may be other tight spots in the rectus femoris or other anterior hip muscles that could be released.
Question. At 1:30, you say a tight iliacus rotates the leg inward, and then later in the video you say the iliacus is an external rotator. Can you clarify?
Great question, we'd be happy to clarify. The first scenario when standing refers to the orientation of the hip joint relative to the pelvis. A tight iliacus pulls the pelvic bone forward into an anterior rotation, which changes the orientation of the hip joint and makes it go into internal rotation. In the other scenario, because the iliacus acts on the femur as an external rotator, a tight iliacus will cause the leg to rotate outward when lying down. Does this make sense?
Playing 100 rounds of golf annually, I’m getting semi-permanent tight flexors, quads and odd walking gait at times. I have one prosthetic hip. Does this change the way I should go about any of the releases, stretches, etc? Thx so much for your great advice!!
You should still use the Hip Hook on both sides of the pelvis to discover where you are tightest. Because of the single-sided nature of golf, you may find that one side is tighter than the other. In which case, you could spend more time there to help balance your body out. We'd also recommend using our Hip Release Ball on the glutes on each side as well. Does this help?
I have those signs, but what can I do for fix this problem?
The solution often involves a combination of muscle release alongside some stretches and exercises to improve the alignment and stability around the hips and pelvis.
We have several products available on our website that have helped nearly 100K people with improving this issue. Check us out at www.alethahealth.com
Is the psoas and iliacus only on the right side of body or do i use on both sides of body
Use it on both sides
Considering the iliacus is an external rotater, wouldn't strenghting your internal rotaters improve the iliacus?
Improving strength in the hip extensors and hip internal rotators can absolutely help reduce and prevent tension from developing in the iliacus. However, if the iliacus is super tense to begin with, it pulls the pelvis into an anteriorly tilted position. This pelvic position closes off the space available to move into hip internal rotation and also makes reaching hip extension more challenging, which would make those exercises less effective. By releasing the tension first, you'll be able to better strengthen into internal rotation and extension because the pelvis will be in a good position to let the hip joint move effectively.
I’ve just had a hip replacement & mine is extremely tight, I’m 10 weeks post op & I still can’t walk much because it’s so tight, what can help me?
Tension in the iliacus post-op is very common because the muscles like to tighten up to protect and stabilize the area as it heals. This tension is often held long after the healing process is "complete." Applying pressure to the muscle can help it relax so the hip can function better. It would be best to check with your doctor first before using a tool like our Hip Hook (now called the Mark) to apply pressure to this muscle yourself. Learn more about the Mark on our website at www.alethahealth.com/mark
I don't know if you will see this, but can a tight illiacus (I definitely spelled that wrong) for a long time can that lead to problems with your SI joint? I've been dealing with SI joint problems sent August of 2022 and the pinching in my hip when I pull my leg up thing you mentioned I'd one of my most painful symptoms
Yes! SI joint pain is among the most common reasons why people get the Hip Hook and is also among the most common success story for the issue they overcame. Here is a video that explains the connection between the iliacus and the SI joint.
th-cam.com/video/_Fif4ZDakBE/w-d-xo.html
You should also be checked for Ankylosing spondylitis. A blood test an X-ray can confirm this. Effects the SI joints.
The only symptom i have is the popping when lowering the leg but man it's so bad it pops in three times!! Looking for solutions for a long time... Does it get to the knee when is too tight? How to align the hips then ?
To improve the popping in the hips, you can try releasing the hip flexors and follow that up with some strengthening and stretching exercises for the hip flexors as well. The iliacus and psoas muscles need to be able to contract and relax effectively for the hip to move smoothly when lowing the leg. If these muscles are holding tension, the muscles will "snap" over the bones as you move your leg through that range of motion.
Many people have had great success improving the alignment of their hips by using our products and following our 3 simple steps.
Step 1: Release the tight muscles around your pelvis using the Hip Hook and the Hip Release Ball
Step 2: Realign the pelvis with the pelvic realignment exercise
Step 3: Remember to strengthen the glutes and other hip/pelvic stabilizing muscles using the Hip Resistance Band
Everything you need to improve this is included in the #FixYourHipKit, which is currently on sale for $20 off the regular price on our website.
I thouched illiacus muscles on both sides, right side is painful, right hip popping, right foot turning accessive outward, my center of mas on right side changed and I can't right heel strike.
A tool we make called the Hip Hook is a great tool that you can use to help apply pressure into the iliacus and release its tension. This can help support improvement in the symptoms and compensations that you described are happening with your body. shop.alethahealth.com/products/the-hip-hook
So if any of the examples check out what do you do about it. I've done post op PT 8 months nothing is helping.
The best way to release tension in the iliacus is by applying direct pressure to the muscle for at least 90 seconds. After this, you'll find that other stretches and exercises commonly given at PT become more helpful. Does your PT ever do manual work on your hip flexors?