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Hello everyone! This is my first post here on mobilitywod. I wanted to ask if anyone has ever dealt with recovering from iliopsoas tendonitis. For about 8 months I’ve been struggling with this. Been to physical therapy for it, and have recovered to the point of at least being able to obtain a squat position. However, while pushing the knees out, I run into a concrete wall. I’ve worked on a lot of areas including ankles, shins, the adductor mass, glutes, hamstrings, and psoas. While immediately after the mwods I feel pretty good, the next day, it’s like I never did them. Solid as a rock when I get out of bed, difficult to workout without a good 20 minutes working the psoas before I can get going with the workout.
I have bad trochanteric bursitis in my IT band on my right side and can feel my psoas snap when I’m extending my knee/hip while lying down. All of the areas you mentioned will help but I find that when I’m tight in my hips I lack external rotation which makes my IT band tight and also my iliopsoas somehow. Maybe try to mobilize your IT band around the hip and down by the knee on the outside. My TFL tends to give me fits as well since it’s a pretty good sized chunk of muscle in the outer hip area.
Also, since the psoas is a muscle that connects to the lumbar spine try doing mobility on your quadratus lumborum, keep hitting your glutes and definitely mobilize your quads since the quad is dependent on the psoas for hip flexion, correct? I find that when I foam roll my quads the psoas gets a better stretch doing the couch stretch and don’t be afraid to go over 2 minutes/side(I know you said 20 min). Like Kelly says 2:00 is the MED but seeing change is what’s important. Sometimes I will wrap a voodoo floss band around my hip flexor which makes me engage my glutes more during the couch stretch which is a double whammie since I’m getting a better stretch out of my iliopsoas and glute activation as well.
With regards to inflammation do you have access to a hot tub or sauna? Heat and compression do wonders for me and fish oil/krill oil will help with inflammation as well. Certain foods and especially high protein diets can put the body into an acidic state instead of alkaline so diet is definitely a factor.
I always try to do a little mobility stuff both before and after a workout. Before helps me stay efficient during workouts and after tends to yield greater results since I’m loose and going for greater ROM is less strenuous and painful.
15-20 minutes a day is a good amount of time to spend on mobility because obviously it’s just not feasible to tackle every troublesome area. Trust me I know it gets frustrating! Let me know if you need any further help or guidance to the wealth of knowledge that is mobilitywod. I’ve really been trying to circulate the wisdom that Kelly has imparted to me through his videos the man is a gentleman and a scholar.
Thanks for the reply! I find myself having similar symptoms to the one you mentioned, but I think the only difference is that when I squat anything over 200 lbs, I can feel the right psoas swell like balloon. Fish oil isn’t something I’ve considered yet, but it sounds like a great idea. I’ve also thought about getting some epsom salts and sitting in the jacuzzi tub for a while.
Very insightful^. Definitely get used to using the search function on here it will make life a little easier.
Yes, epsom salt baths can work wonders since your body is absorbing all of that magnesium which helps with muscle tissue health as well as nerve function. And post workout is definitely a good time to get in some mobility work I know I take a few minutes before I’m actually warmed up and I don’t have to fight my muscles as much after a workout. Like I said doing it before a workout will help with efficiency while doing it post workout will lead to greater gains since you already have increased bloodflow from the workout. Flexibility becomes much less of a hassle ha.
the epsom salt baths have been quite beneficial so far. I still get stiff in the morning, but it works itself out rather quickly. I have been turning a little more attention to the IT band and the tissue of the quads and around the knees. It has helped me out a lot. Foam rolling the quads has been a great addition. The recent Daily Rx with the knee tack and floss highlighted some incredibly stiff tissues in the right leg.