ahhhhhhhhhhh
Psoas injury recovery 2/2/2009 9:46PM Reply | Return to Index | Report Post
has anyone had issues with their psoas that kept them from running? if so, other than stretching, what did you do to get back to running?
kaleetan
RE: Psoas injury recovery 2/2/2009 10:20PM - in reply to ahhhhhhhhhhh Reply | Return to Index | Report Post
Yes. My right psoas is weak. I always strain it when I start hill work for cross country.

The best way to avoid the injury again is to keep your psoas strong with lots of strength training.

Here a web page with a video example some strengthening you can do.

http://posture-exercises.blogspot.com/2008/07/hip-flexor-strengthening-exercises.html
fUrCeOsNhN
RE: Psoas injury recovery 2/2/2009 10:39PM - in reply to ahhhhhhhhhhh Reply | Return to Index | Report Post
Strengthening, mostly the glute muscles, but the outside of the hip too. Also make sure your hip extention and hip flexion are both unimpeded. I see a big difference between staying in the gym 3-4 times a week and 1-2 times a week. When I start going more then 3-4 days with no strengthening, that's when the old hip injuries always start to show up. Running isn't enough to strengthen the deep hip muscles. Start with easier exercises/light weights and progress to harder ones/heavier weights.
myo-worker
RE: Psoas injury recovery 2/2/2009 10:50PM - in reply to ahhhhhhhhhhh Reply | Return to Index | Report Post
get massage, where do you live?
IceCold
RE: Psoas injury recovery 2/3/2009 4:01AM - in reply to fUrCeOsNhN Reply | Return to Index | Report Post

fUrCeOsNhN wrote:

Strengthening, mostly the glute muscles, but the outside of the hip too.



That along with regular stretching of the hip flexor region helped fix trouble I had with the psoas muscle a few years ago. Basically because my glutes (in particular glute medius) were weak the hip flexors and psoas were overworked. Massage should help as well - might be better to wait until it's healed though then use it as a preventative measure.

Didn't take excessive gym work or heavy weights to strengthen it; main exercise was 3-4 x 30 sec progressing to 60 sec single-leg glute bridges.
fUrCeOsNhN
RE: Psoas injury recovery 2/3/2009 7:17AM - in reply to IceCold Reply | Return to Index | Report Post
I would agree that heavy gym work is never necessary, and that body weight exercises can be enough-but it seemed to help me a lot and was also good for my running in other ways. Glute bridges are good, as are side bridges while lifting the upper leg up and down. The key is getting the entire hip region completely stable, unimpeded, strong and flexible throughout the entire range of motion that is used during the running stride.
nsmb
RE: Psoas injury recovery 2/3/2009 8:52AM - in reply to ahhhhhhhhhhh Reply | Return to Index | Report Post
Second the massage.