Reduce Back Pain with This Hip Flexor Stretch
The iliopsoas muscle flexes your hip, bends your trunk to your thigh and rotates your thigh bone. It is made up of two muscles -- the psoas and iliacus. These muscles function from the lower backbone and pelvis, join together, then connect by a tendon to the upper thigh. This tendon can get irritated from overuse, muscle fatigue and muscle stiffness, triggering tenderness and pain.
Athletes with iliopsoas tendonitis typically complain of"clicking" in the pain and hip when running, strolling or kicking.
The iliopsoas is a muscle. In the course of the day it's always called into play with forward motions such as walking, running and lifting your legs. Additionally, it picks up the slack when weaker muscles cannot perform their movements effectively, which can overwork this muscle.
Let's look at shifting your leg out to the side where the glute medius muscle (on the side of your hip) is the primary mover. If the glute is weak, it can be slow, leaving the hip flexor to initiate the movement as a substitute. The side-to-side motion in sporting activities like tennis or hockey can irritate the hip flexor because it does additional work initiating that"leg out" movement -- work its coworker, the glute, should be carrying out.
The following tips and exercises may help keep hip flexor tendonitis from impacting you:
Adjust your seat height so hips sit higher than knees to avoid"hip pinching"
Maintain a flexible core and buttocks
Discuss proper form with your coach to prevent muscle compensation
Strengthen the muscle in its lengthened and shortened state
Consider exercise as per the video