Tight Inguinal Ligament and Psoas...HELP!!!

anyone???

one question, when you get into "plank position" and lift your left leg, does this isolate the pain you feel in the groin area?

locked wrote:

one question, when you get into "plank position" and lift your left leg, does this isolate the pain you feel in the groin area?

100%...What does this mean?

It does seem to get better after doing a few reps.

Try this then raise the good leg while in that position and see if it hurts the area.

http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/plank.htm

No, it doesn't really hurt when I do it.

If I do the left leg it does hurt the right problem area.

Thanks for helping me.

If I do a backwards plank (weight on my elbows) and lift the left leg the pain in the right side is pretty bad. It's much worse than the regular plank position.

I'm not a doctor, but I've had similar pains since last spring. Finally, things are much better after some ART sessions. My provider told me my lower back and glute muscles were very weak; so, I've been doing some simple strengthening exercises. Also, I've focused on stretching the TFL, psoas, and quadratus lumborum (QL). The QL seemed to be a biggie for me. Good luck.

I was told to do an exercise in which...while standing raise my left leg (knee drive height) and simultaneously tighten my abs and glutes on the right side. He said to hold it for 15 seconds at a time, do it several times a day, and make sure I did the other side as well.

I feel pain in the right groin/psoas/inguinal area after coming out of the exercise...putting my left leg down and relaxing.

I've also noticed that I have pain in my left lower back when holding the left leg up in the knee drive position.

Any of this related?

Thanks!

Also...stretching my right psoas is painful. Especially when doing the stretch in which I stand facing away from my bed, put my right leg up on the bed behind me and slowly squat down lower with my left leg while tightening my ab muscles (pulling my pelvis down)....

Sorry, I keep thinking of other symptoms after posting...

I also have pain in my right IT band area (though it feels deeper than the IT band) and the tib. fib. joint on the outside of my right leg (the joint has locked up before and the chiropractor gets it moving again)...

bump...

i suspect i'm working through something similar on my left side but i can isolate it when i lift the good leg in plank.

it doesn't hurt day to day or on short runs. but when i get over 1.5 hrs, it gets very stiff after stopping for a minute.

i don't have it solved yet but it's getting better through some hip strengthening exercises and core work. I'd give up the chiro and ART on this and just get strong. try this routine after 3-4 runs per week:

1) From the latest RW - the one where you do the running motion

2) From the latest RW - Hip hikers

3) Plank position - work on holding up to 1.5 mins

4) #1 here

http://www.womenshealthmag.com/fitness/at-home-workouts-0

5) adductor and abductor machine at the gym.

I was doing 3-5 for a couple of months and then added #1 and 2 when that issue came out. the last couple of longer runs felt just a tad better and my stride is getting more even.

aljfdsalkjds

Thanks for the advice. I'll start incorporating some of the exercises you mentioned and see if I get any improvement.

I am going to continue seeing my chiro/art guy as the treatments he has been doing have been helping. Even if the pain does come back after a few days...no pain is progress in my mind.

I'm having a hard time running at all. I can run, but I feel as if there is a restriction in the hip flexor area and when I open up my stride it hurts more...especially at the push of phase where my hip flexors are stretched out. It does seem to warm up and get better as runs progress...and the pain isn't too bad afterwards, but if I sit down for a bit after running and stand up I feel as if my leg is going to give out...and it's painful.

Any other advice.

Thanks.

I've developed a similar issue in late Dec 2008. At first I just thought my SI Joint was acting up from overuse (shovelling heavy snow, heavy deadlifts+squats, running ect) but it didn't clear up like after a couple weeks. I went to the Chiro and had the Lower back ART'd. I also tried message/ART along with accupuncture on the QL & Hamstring. The accupuncture helped the most and some nights it would feel fine but come the following morning it was sore all over again. It's been 3 months now and I've finally gone to a sports injury specialists/chiro (Ken Kivakin). He found my Psoas and adductor muscles very tight pulling up on my right side. This is lifting my sacrum causing QL muscle to lock-up and my SI is impacting my Sciatic nerve.

He told me to get ART on the Adductor/Psoas muscle 2-3x/week along with Accupuncture on the QL Muscle, and the class chiro hip/SI adjustment. I'm told it should be much improved in 2-3 weeks. So I'm gonna try it starting this next week....hope it works. Lately I've just been stretching and rolling on a softball to try to unlock the QL.

Just to be certain I can't bend over with my feet together and keep my right knee locked more than a couple degrees. It's fine if I seperate my legs front/back or bend my right knee a little. The pain stems from my right SI joint and shoots down to my right knee. I have a limited stride and a slight limp when I walk. The pain is always the worse in the morning or sitting for any length of time. Had a lower back MRI and X-ray'd both came up negative for any visable issues.

Any update on your condition?

As your C O A C H, I must advise you that I suffered from the same symptoms for over a year. Managed to keep running and the pain under control with massage, ART and Ibu. Finally, I got sick of it, took 2 months totally off, came back gradually, and now it's fine. On the advice of my ART person, I did no stretching or testing of the tissue (e.g., leg lifts) during the layoff

bump!

Can anyone please help me with this....when I go into plank position and raise my left leg it does cause pain. It isolates the pain and burning fire I feel most days and nights. It seems that my ingunial ligament is very tight as are the other muscles in the same area ( on the left side of my pelvis; from the rim of the hip bone to the pelvic bone). I am looking for any stretches that I can do to possibly help alleviate this problem. I have seen a physical therapist about 3 months ago who treated my SI joint and now that area is sore as well.

I did find one stretch that seems to pull and stretch those lumps that have formed near my groin and inguinal ligament. see below.

Please help!

thanks,

Leela

9. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

Have you some discomfort on leg by Tightened Inguinal Ligament?

Check combined Restless Leg Syndrome.

Any more pain need Prolotherapy releasing Ligament with stretching.

If need more information, send mail. pis5200 hanmail.net.