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-   -   Psoas Muscle (http://www.bikeforums.net/training-nutrition/928196-psoas-muscle.html)

nakos2000 01-01-14 04:57 PM

Psoas Muscle
 
Happy New Year to all! I've been experiencing some mild discomfort on my left side just above the hip area. The pain/discomfort usually starts after my ride and begins about my mid-section. My doctor recently suggested that it is my psoas muscle and that I may have over-worked it from my cycling. Has anyone had any experience with this?
Thanks!

GeorgeBMac 01-02-14 04:58 AM

Yes -- but it will probably not be helpful to you...

The psoas muscle on my right side has always been tight -- which then pulls my right hip out of alignment which then pulls the base of my spine out of alignment which then causes a (mild) scoliosis in my spine. (Most scoliosis have two bends, one at the bottom and one compensating bend higher up).
... None of any of that has been diagnosed medically -- they all just smile when I mention scoliosis.

But, two things that may be relevant to you:

When riding, I tend to bend at the hip more than the waist -- which then pulls the pubic bones back and affects my leg by pulling the knee in. (a PT agrees with that assessment).

The only way I have found to stretch it effectively is:
1) sit on the floor in a cross legged / meditation posture. It's a modified lotus position with both feet on the floor.
2) lean forward till my forehead is on the floor... The side with the forward leg is the one that gets stretched. Then, after 30 seconds, I raise the arm on the side of the forward leg over my head which stretches out the ribs on that side and changes the stretch on the psoas muscle. (That second stretch takes care of the compensating bend higher up in my spine). I then switch the lotus type position to put the other leg in front and repeat the process.

The cross leg posture locks the lower pelvis in place so then, when I lean forward, it happens from the waist rather than the hips and stretches out the psoas....

As for strengthening those muscles in my lower back:
I again lay on the floor on my back and lift my heels up about 6 inches (or less) and hold them there for 15 seconds. I do 5 reps of that.

If I do the stretches and the strengthening regularly, I do not have back pain.

bmontgomery87 01-02-14 06:34 AM

I haven't experienced that, but I remember seeing a video on mobilizing that area from Kelly Starrett.

Check mobilitywod.com and do a search for psoas. A lot of his stretching and foam rolling stuff has been helpful to me in the past.

Carbonfiberboy 01-02-14 11:05 AM

You probably pulled it somehow. Hard to say how. In any case, that might be a symptom of general core weakness. Buy this book:
http://velopress.com/wp-content/uplo...ample_TDCA.pdf
and start doing the exercise programs, starting with the very first program, #1 , Level 1. Do each program for 2-4 weeks, depending on progress. These are very gentle exercises, but they work.

therhodeo 01-02-14 12:38 PM

Quote:

Originally Posted by Carbonfiberboy (Post 16375737)
You probably pulled it somehow. Hard to say how. In any case, that might be a symptom of general core weakness. Buy this book:
http://velopress.com/wp-content/uplo...ample_TDCA.pdf
and start doing the exercise programs, starting with the very first program, #1 , Level 1. Do each program for 2-4 weeks, depending on progress. These are very gentle exercises, but they work.

Got that book. I like it alot. Good for cyclist or office workers. Danielson is a cheating SOB but whatever the book wasn't written by him anyway.

squirtdad 01-02-14 07:07 PM

Psoas is often part of hip flexor injuries....these are really a pain.....ruined my son's JV punting season. On possibility for relief, is ART massage... (active release thereapy). OP is in south bay check out Vertical Empowerment massage therapy. Guy is biker and has worked with lots of teams

nakos2000 01-05-14 10:16 PM

:thumb:Thank you for the help everyone! I'm going try the exercises and go from there.

nakos2000 01-05-14 10:24 PM

Quote:

Originally Posted by Carbonfiberboy (Post 16375737)
You probably pulled it somehow. Hard to say how. In any case, that might be a symptom of general core weakness. Buy this book:
http://velopress.com/wp-content/uplo...ample_TDCA.pdf
and start doing the exercise programs, starting with the very first program, #1 , Level 1. Do each program for 2-4 weeks, depending on progress. These are very gentle exercises, but they work.


Just bought the book.....thanks!

nakos2000 01-05-14 10:26 PM

Thanks for suggestions. I've been reading about the need to stretch and warm-up..

SanDiegoSteve 01-09-14 02:39 PM

An internet diagnosis is a bad idea. I had odd sensations in the psoas region... turned out to be bulging discs. That was me, not saying it could even remotely be you. I am saying having someone check it out is worth it. Then, if they are good, they might help you find out why (another muscle imbalance?) and set up some preventative maintenance.

Stretches and stuff aren't bad as long as they don't hurt, so not knocking the advice here, but realize this is a forum on the internet.

nakos2000 01-13-14 09:34 PM

Quote:

Originally Posted by SanDiegoSteve (Post 16396998)
An internet diagnosis is a bad idea. I had odd sensations in the psoas region... turned out to be bulging discs. That was me, not saying it could even remotely be you. I am saying having someone check it out is worth it. Then, if they are good, they might help you find out why (another muscle imbalance?) and set up some preventative maintenance.

Stretches and stuff aren't bad as long as they don't hurt, so not knocking the advice here, but realize this is a forum on the internet.

Agreed! I have an appointment with a sports injury specialist tomorrow. Thanks!


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