Two years ago, I strained by hip flexors via over-use (running and cycling). I've been struggling ever since to fully recover in cycles of progress and re-injury... I do believe I now have chronic illipsoas tendinopathy (because I've re-injured my self so often) and it's still not fully better. I'm in the process of slowly building up cycling exertion mixed with stretching and these type of strengthening exercise. It's so hard to pitch right.
thank you for this video. That's exactly how I injured it, I like to sprint at the end of my run to push myself and I felt it as soon as I injured it..I . I haven't been able swing my leg or move quickly since. This video is helpful thank you...
Thank you for this. I've had Illiopsoas tendonitis pain for 2+ months. My chiropractor and GP don't agree on my diagnosis procedures, so I'm having to wait to get an an Xray done rather (than an MRI that I insisted on) while I endure pain and hip snapping while I walk or do anything for that matter. This has been my life saver. Many many thanks.
As great as doctors and specialists are, that's one reason it can be a super frustrating experience. Hearing two different things and being pulled in different directions. Glad to hear these are helping Christina 👍 -Coach Michael
My son is suffering from this. He plays football . Thanks for the information he will be doing the exercises you've shown us. Thanks again. Will update on his progress..
Thanks so much for your sharing, after stretch a few weeks, i just returned to the soccer pitch today...then i got strain again.. the stretch around 4:33 is quite useful for me, so i guess what u r describing is what i m suffering.... but not sure how can you make decision when its the time to return fast running or playing soccer???
I've been suffering from a hip flexor issue for three months. X-ray is OK so the joint looks good but pain originates above the hip joint in the upper hip crease ad radiates down to my knee. My doctor and I were thinking it was rectus femoris tendonopothy or tendonitis. I think the exercises and stretches are helping along with shallow lunges, side step lunges, etc. It is still painful and taking a long time to heal
I have an injury in my hip. I thought it was iliopsoas but I am not sure. Originally it felt like some geriatric person came in the middle of the night and gave me their hip... Eventually it got better, but it's back. I did ballet for 16 years, then I cycled for a few years then I started running. After my baby (almost two years ago) I havent run yet. Now when I do many things it hurts like hell. I cannot pick up my leg, I cannot turn it out, like sitting crossed legs or doing an attitude in ballet. It also hurts when I hold my daughter on the opposite hip and walk and sway, thats where the injury has now officially returned. I want to start running again next year, but I dont think I will be able to. Any help/advice?
I’ve had popping and pain in my hip flexors for at least 20 years when attempting certain ab exercise. And my lower back gives out sometimes as well as my leg when I stand up from sitting. I just recently had some deep massage and my therapist said the psoas was severely swollen. I think it’s been causing these problems for decades and I just ignored it. The massage helped some, I’m trying a few more. I’ve had prp on my knees and it helped a lot. Seems like it would be pretty intense to get it in the psoas. I used to trail run and cycle a lot, up until my Achilles gave up, that probably contributed to all this.
I did that playing soccer 20 years ago. Very painful, took 6-8 weeks at least to heal- but my psoas never really recovered. I just learned it’s severely swollen and realized it’s been causing a lot of problems ever since and I just ignored them. That’s just to say be careful, take it easy and good luck with rehab. I never treated my injuries when I was younger and now I’m paying for it.
This happen a lot in soccer, usually with the hyperextention of the distal tendon. Younger athletes have weaker quadricepts so they compensate with the hip musculature when they want to project the ball further. U see this injury even more on goalkeepers.
@@jodie1kfn its hard to help in this venue... if u are not in an onset, start strenghtning the hip flexors, quads and work on your kicking, the point of contact with the ball u should have your hip and lombar need to be straight and extend the knee, the knee joint needs to do 80% of the workload. If u are constantly in onsets, u need to rule out strains in the full muscle, not just the iliac part of the muscle wich is what practitioners address mostly...
Been dealing with this exact thing for 5 years since was pregnant with my daughter. During my pregnancy, something happened and a vein burst in my left side between my groin and leg. The only time it didn’t hurt was when I was faithfully doing leg and especially glute exercises. Going to start doing those again. Before searching videos like these, I never knew which muscles hurt and why.
All this time I was sure my hip joint was the problem. Now if I can just get this damn pain to stop. I’m going to try the stretches in this video and hopefully get back to running soon. I feel so crappy when I dont run at least every other day.
I was just diagnosed with iliopsoas tendonosis through a MRI, my doctor suspected Arthritis however it came negative. Im doing a one month course of anti inflammatories and will give a try on your rehab program at the same time. Thanks for the video. BTW, I have been suffering from this around 4-5 months already with lots of pain on the groin area, on the psoas tendon and lower ab. Straight leg raises and deep squat are the worst exercises for me.
I have been suffering from psoas pain and the only relief I have is with SHOCKWAVE THERAPY! I’ve tried steroid injections, rounds of anti inflammatory frogs and nothing… SHOCKWAVE THERAPY once a week and little by little I’ve been able to walk and exercise again, I’m not 100% yet, but I’m getting there!
I got this injury while playing football and my upper groing has swollen and is very stiff. Its been over 4 months now and i still can barely walk after sitting down. I hope this would help.
I have been suffering from hip flexor problem for 3 years. I tried all these exercises and foamroller techniques they did not work. I just found out there is the ILIACUS muscle that is so important but overlooked and not mentioned. One with a tensioned ILIACUS muscle can not perform these exercises without pain at all. I have come to realise that releasing ILIACUS first, is such vital for a good functioning psoas. I wish I knew about iliacus much sooner 😔 I just wanted to share my experience..
I am suffering from iliopsoas tendon pain after total hip replacement in 2020. The only thing that helped was avoiding the sport that I loved which was pickleball. PRP also helped but only for a couple of months and that was before I started pickleball which made my problem much worse. This happens to people after THR as I have learned on youtube from HSS videos and elsewhere. I will be seeing a surgeon who knows the tonotomy procedure to see if I need to do it. Ail Ranawat from HSS explained and has a video of surgery explaining all the anatomy and what needs to be addressed depending on the patient's specific state, age, and condition, etc.
Currently dealing with what appears to be an iliopsoas injury. I am not sure what the mechanism of injury was, as I am not a runner, but I do train jiu itsu. I don't recall a specific / traumatic event, as the pain just showed-up. The pain is in the groin (ie; think hernia pain in the groin crease) that wraps around / back to my posterior hip / low back. It follows / feels very much like a "C-clamp" that is biting down on my body. I took 6 weeks of NO training and felt like I was ready to return to, however after two weeks, I am already feeling as bad as / worse than initial onset. Looking for stretches &/or guidance as to what to stretch / exercises to strengthen. Your video was helpful and confirms what I have been doing as well as offers some ideas. Thank you.
As a 64 year old female,and former runner, tennis player, and indoor cyclist- I started experiencimg mild left abductor tightness and soreness upon stretching- about 5 years ago. Recently, I have been experiencing intense pain around the left iliopsoas and inguinal area- when I am walking, flexing hip, add/ abduc, rolling over in bed, and upon sitting and standing. NO pain at rest. I am a former lefty tennis player (loading - open left stance) and have had a lot of lumbar spine challenges. I am an optimal weight and 5 ft 11 in tall. Will try this program
You should definitely have a look at your spine, especially discs, it might be a herniation, I had this too few months back and it required a surgery as it was paired with stenosis. I always got shock like feeling down my legs (and tingles afterwards) every time I wanted to brace my core. Neurosurgeon or orthopedist might help diagnose you !
@@MajloT thank you so much for sharing, I did have 2 mild bulging discs i was too freaked out I stopped touching weights for some weird reason I start looking muscle strength if I stop loading my self plus a Dr unwise told me to do the McEnkie prone push ups that made this 10 times worse. Eventually a chiro was able to handle me he made me do loaded stuff followed my deadlifts and squats and I got all better by the mid of 2020. I then started gym and was doing light 32kg deadlifts plus some other stuff a PT gave me after testing me and I didn't have any incident but by 8-10th day after gym I would go out for a brisk long walk and after walking half a kilometer the sensation would appear be hind my legs I was told to brace my core if sciatica struck during my original problem but this time bracing me core made the sensations worse slowing down the walk would help me to get to the car or house Another anomaly was when I did the deadlifts I was holding my breath alot and that some how lowered my heart rate too not sure if that plays a part in it After this started I went back to the chiro, the PT and an orthopedic plus an online PT with no help they gave no idea whats going on its not a typical disc issue i also get si joint pain every now and then plus using the adducting machine sends my sensation and pains straight to hell, the simpler things like planks and clam shell hurt more that the squats and deadlifts. I already had 5 MRIs prior to this situation its a constant never ending expense I been out of work since 2020 its a crushing thing for me to go through What kind of surgery was it that you had? Also after it did you have to still to any physical therapy or exercise routine? Do you recommend an online source that could help manage this complexity? Will appreciate your help 🙏 thanks
I have a tear in my iliopsoas haven't been able to run since first week in jan. Pain is only just subsiding . I am just starting strengthening exercises . How long does a tear take to heal. ?
Hey Susan - a tear can definitely take some time. Best way to make it heal faster - don't do ANYTHING that causes pain! Even if it's the strength exercises, they're not worth it if it's preventing the tear from healing. Some tears can be healed in a matter of weeks. Others, months. You have to pay attention to your body and DON'T rush back. -Coach Michael PS. ice it daily for 10 min at a time. That'll speed things up too 👍
I’ve been suffering for 2 months with this... taking break from running is not helping so I keep on running. I do all those exercice before or after my run.. it do not know how to fix it... it does not hurt when I touch it but lifting my leg up hurts each time.
@@crev1018 2 years and it is not going away? I have been doing stretches daily that have helped a lot to activate the gluteus medius.. I was trying to find the link to send you but I can’t find it 🙄
Have you suffered a psoas injury? What treatments worked for you?
Comment below and share this video with any fellow runners who may have this injury.
I play football. Unlike everyone illopsoas is the injury which I suffer from again and again. Mine rest other parts get rarely injured.😅
Two years ago, I strained by hip flexors via over-use (running and cycling). I've been struggling ever since to fully recover in cycles of progress and re-injury... I do believe I now have chronic illipsoas tendinopathy (because I've re-injured my self so often) and it's still not fully better. I'm in the process of slowly building up cycling exertion mixed with stretching and these type of strengthening exercise. It's so hard to pitch right.
I feel a painless pop on the inside of my hip and I can feel it slightly on my lower spine that's why I thought i Have a weak or tight illiopsoas
thank you for this video. That's exactly how I injured it, I like to sprint at the end of my run to push myself and I felt it as soon as I injured it..I . I haven't been able swing my leg or move quickly since. This video is helpful thank you...
Thank you for this. I've had Illiopsoas tendonitis pain for 2+ months. My chiropractor and GP don't agree on my diagnosis procedures, so I'm having to wait to get an an Xray done rather (than an MRI that I insisted on) while I endure pain and hip snapping while I walk or do anything for that matter.
This has been my life saver. Many many thanks.
As great as doctors and specialists are, that's one reason it can be a super frustrating experience. Hearing two different things and being pulled in different directions.
Glad to hear these are helping Christina 👍
-Coach Michael
How is it now?
Most chiropractors are weasels
Can this type of injury cause aching back pain and spasms?
Thanks for this informative video. Is it ok to do core exercises (push-ups, sit-ups etc) while treating injured hip flexor?
My son is suffering from this. He plays football . Thanks for the information he will be doing the exercises you've shown us. Thanks again. Will update on his progress..
How is he? I think I hurt mine in football as well and I still haven’t recovered months later.. can hardly body weight squat without pain
Thanks so much for your sharing, after stretch a few weeks, i just returned to the soccer pitch today...then i got strain again.. the stretch around 4:33 is quite useful for me, so i guess what u r describing is what i m suffering.... but not sure how can you make decision when its the time to return fast running or playing soccer???
Same here bro
Looks like the best video available. Thanks coach!
I've been suffering from a hip flexor issue for three months. X-ray is OK so the joint looks good but pain originates above the hip joint in the upper hip crease ad radiates down to my knee. My doctor and I were thinking it was rectus femoris tendonopothy or tendonitis. I think the exercises and stretches are helping along with shallow lunges, side step lunges, etc. It is still painful and taking a long time to heal
I have an injury in my hip. I thought it was iliopsoas but I am not sure. Originally it felt like some geriatric person came in the middle of the night and gave me their hip... Eventually it got better, but it's back. I did ballet for 16 years, then I cycled for a few years then I started running. After my baby (almost two years ago) I havent run yet. Now when I do many things it hurts like hell. I cannot pick up my leg, I cannot turn it out, like sitting crossed legs or doing an attitude in ballet. It also hurts when I hold my daughter on the opposite hip and walk and sway, thats where the injury has now officially returned. I want to start running again next year, but I dont think I will be able to. Any help/advice?
I’ve had popping and pain in my hip flexors for at least 20 years when attempting certain ab exercise. And my lower back gives out sometimes as well as my leg when I stand up from sitting. I just recently had some deep massage and my therapist said the psoas was severely swollen. I think it’s been causing these problems for decades and I just ignored it. The massage helped some, I’m trying a few more. I’ve had prp on my knees and it helped a lot. Seems like it would be pretty intense to get it in the psoas. I used to trail run and cycle a lot, up until my Achilles gave up, that probably contributed to all this.
After doing this I feel my hip flexor is better, is it ok to do everyday?
Just tore my psoas kicking hard during football. Thanks for rehab video :) Lets see how it goes.
I suffered from kicking a football too. How long did it take for you to recover?
@@nabielmohdhamzah5811 hard to tell 6-8weeks or so.
I did that playing soccer 20 years ago. Very painful, took 6-8 weeks at least to heal- but my psoas never really recovered. I just learned it’s severely swollen and realized it’s been causing a lot of problems ever since and I just ignored them. That’s just to say be careful, take it easy and good luck with rehab. I never treated my injuries when I was younger and now I’m paying for it.
Have this pain getting worse and worse for 25+ years now. I can barely walk now.
This happen a lot in soccer, usually with the hyperextention of the distal tendon. Younger athletes have weaker quadricepts so they compensate with the hip musculature when they want to project the ball further. U see this injury even more on goalkeepers.
that is exactly what happened to me, I am new to soccer and don't know how to kick well and I constantly reinjure myself.
Do you know anything I can do to stop this injury from happening?
@@jodie1kfn its hard to help in this venue... if u are not in an onset, start strenghtning the hip flexors, quads and work on your kicking, the point of contact with the ball u should have your hip and lombar need to be straight and extend the knee, the knee joint needs to do 80% of the workload. If u are constantly in onsets, u need to rule out strains in the full muscle, not just the iliac part of the muscle wich is what practitioners address mostly...
Been dealing with this exact thing for 5 years since was pregnant with my daughter. During my pregnancy, something happened and a vein burst in my left side between my groin and leg.
The only time it didn’t hurt was when I was faithfully doing leg and especially glute exercises. Going to start doing those again. Before searching videos like these, I never knew which muscles hurt and why.
All this time I was sure my hip joint was the problem. Now if I can just get this damn pain to stop. I’m going to try the stretches in this video and hopefully get back to running soon. I feel so crappy when I dont run at least every other day.
Did the exercises worked?
@@mchannel2621 they did help me!
i have a large bump on my hip after a squat session and it's sensitive. could a burst joint sack be the problem?
I was just diagnosed with iliopsoas tendonosis through a MRI, my doctor suspected Arthritis however it came negative. Im doing a one month course of anti inflammatories and will give a try on your rehab program at the same time. Thanks for the video. BTW, I have been suffering from this around 4-5 months already with lots of pain on the groin area, on the psoas tendon and lower ab. Straight leg raises and deep squat are the worst exercises for me.
@ProdByShorty Im better but to be honest I haven’t exercised like before due to long covid. So, no way to know until I can resume 100% to exercise.
Which anti inflammatories are you taking?
@@moondrop3013 I used celebrex,
@@felipejotz7054was it your lesser trochanter?
What if the psoas has a tear and the tear reforms itself even after some weeks rest ?
Dude, you explained everything soo perfect and then some!! I appreciate it ! 🔥🔥
I appreciate that!
Great video. very informative and helpful
Glad you found this video useful, Steve! Be sure to subscribe to our channel if you haven't already :)
I have been suffering from psoas pain and the only relief I have is with SHOCKWAVE THERAPY! I’ve tried steroid injections, rounds of anti inflammatory frogs and nothing… SHOCKWAVE THERAPY once a week and little by little I’ve been able to walk and exercise again, I’m not 100% yet, but I’m getting there!
I got this injury while playing football and my upper groing has swollen and is very stiff. Its been over 4 months now and i still can barely walk after sitting down. I hope this would help.
Did you get any answers im going through same thing xray showed nothing.
Been limping for 4,5 years now. Those exercisers don't work for me. Maybe I should do them more often
coukd these help with sports hernia?
I have been suffering from hip flexor problem for 3 years. I tried all these exercises and foamroller techniques they did not work. I just found out there is the ILIACUS muscle that is so important but overlooked and not mentioned. One with a tensioned ILIACUS muscle can not perform these exercises without pain at all. I have come to realise that releasing ILIACUS first, is such vital for a good functioning psoas. I wish I knew about iliacus much sooner 😔 I just wanted to share my experience..
I am suffering from iliopsoas tendon pain after total hip replacement in 2020. The only thing that helped was avoiding the sport that I loved which was pickleball. PRP also helped but only for a couple of months and that was before I started pickleball which made my problem much worse. This happens to people after THR as I have learned on youtube from HSS videos and elsewhere. I will be seeing a surgeon who knows the tonotomy procedure to see if I need to do it. Ail Ranawat from HSS explained and has a video of surgery explaining all the anatomy and what needs to be addressed depending on the patient's specific state, age, and condition, etc.
Awesome 👏 content and so much of knowledge 😍😍
Woo! Glad we could deliver, Robb!
Best treatment throughout the year was hurdle mobility 4-5 times per week in quantity of 200 hurdles total.
Great video. Simple but very useful
Glad it helped
Necesito ayuda tengo 40 años y tengo 10 años lesionado del psoas que direccion me pueden dar para que yo valla con usted por favor
Does it also cause sciatica type symptoms? With tingling down the leg and feet?
Thank you so much for this informative important video
Currently dealing with what appears to be an iliopsoas injury. I am not sure what the mechanism of injury was, as I am not a runner, but I do train jiu itsu. I don't recall a specific / traumatic event, as the pain just showed-up. The pain is in the groin (ie; think hernia pain in the groin crease) that wraps around / back to my posterior hip / low back. It follows / feels very much like a "C-clamp" that is biting down on my body. I took 6 weeks of NO training and felt like I was ready to return to, however after two weeks, I am already feeling as bad as / worse than initial onset. Looking for stretches &/or guidance as to what to stretch / exercises to strengthen. Your video was helpful and confirms what I have been doing as well as offers some ideas. Thank you.
Man how are you doing now?
This is very informative, thank you!! 🙆🏻♀️
i’m not a runner but somehow it really seems like I have this injury 🤔 i’m a dancer And I also do yoga
Same ! I am a pole dancer & I always do deep stretching before dancing . I have been injured for 2 weeks now
Thanks for sharing great video I going to try them out
As a 64 year old female,and former runner, tennis player, and indoor cyclist- I started experiencimg mild left abductor tightness and soreness upon stretching- about 5 years ago. Recently, I have been experiencing intense pain around the left iliopsoas and inguinal area- when I am walking, flexing hip, add/ abduc, rolling over in bed, and upon sitting and standing. NO pain at rest. I am a former lefty tennis player (loading - open left stance) and have had a lot of lumbar spine challenges. I am an optimal weight and 5 ft 11 in tall. Will try this program
Abductor pain - correction.
Adductor pain . Keeps autocorrecting!
When I brace my core I get tingling down the legs and pain behind knees. No one under stand why bracing my abs would do thid
You should definitely have a look at your spine, especially discs, it might be a herniation, I had this too few months back and it required a surgery as it was paired with stenosis. I always got shock like feeling down my legs (and tingles afterwards) every time I wanted to brace my core. Neurosurgeon or orthopedist might help diagnose you !
@@MajloT thank you so much for sharing, I did have 2 mild bulging discs i was too freaked out I stopped touching weights for some weird reason I start looking muscle strength if I stop loading my self plus a Dr unwise told me to do the McEnkie prone push ups that made this 10 times worse. Eventually a chiro was able to handle me he made me do loaded stuff followed my deadlifts and squats and I got all better by the mid of 2020.
I then started gym and was doing light 32kg deadlifts plus some other stuff a PT gave me after testing me and I didn't have any incident but by 8-10th day after gym I would go out for a brisk long walk and after walking half a kilometer the sensation would appear be hind my legs I was told to brace my core if sciatica struck during my original problem but this time bracing me core made the sensations worse slowing down the walk would help me to get to the car or house
Another anomaly was when I did the deadlifts I was holding my breath alot and that some how lowered my heart rate too not sure if that plays a part in it
After this started I went back to the chiro, the PT and an orthopedic plus an online PT with no help they gave no idea whats going on its not a typical disc issue i also get si joint pain every now and then plus using the adducting machine sends my sensation and pains straight to hell, the simpler things like planks and clam shell hurt more that the squats and deadlifts. I already had 5 MRIs prior to this situation its a constant never ending expense I been out of work since 2020 its a crushing thing for me to go through
What kind of surgery was it that you had? Also after it did you have to still to any physical therapy or exercise routine?
Do you recommend an online source that could help manage this complexity?
Will appreciate your help 🙏 thanks
Very well put together
I have a tear in my iliopsoas haven't been able to run since first week in jan. Pain is only just subsiding . I am just starting strengthening exercises . How long does a tear take to heal. ?
Hey Susan - a tear can definitely take some time.
Best way to make it heal faster - don't do ANYTHING that causes pain! Even if it's the strength exercises, they're not worth it if it's preventing the tear from healing.
Some tears can be healed in a matter of weeks. Others, months. You have to pay attention to your body and DON'T rush back.
-Coach Michael
PS. ice it daily for 10 min at a time. That'll speed things up too 👍
Clamshell leg lifts with resistance band after 2 months has virtually strengthened my psoas as it strengthens the glutes.
I’ve been suffering for 2 months with this... taking break from running is not helping so I keep on running. I do all those exercice before or after my run.. it do not know how to fix it... it does not hurt when I touch it but lifting my leg up hurts each time.
did you get imaging? ive had the same for 2 years now but I had tons of MRIs to rule out fractures and other stuff
@@crev1018 2 years and it is not going away? I have been doing stretches daily that have helped a lot to activate the gluteus medius.. I was trying to find the link to send you but I can’t find it 🙄
@@crev1018 here is the link : th-cam.com/video/-rweMlUBj6c/w-d-xo.html
He helped me a lot
@@emilieb.7838 Thanks! Ill give it a try
@@crev1018 😊
Can’t even flex my leg
Thank u so much at last found THE video