Psoas muscle - damage and rehabilitation

[Capricorn]

Hey Hubbers

 

For the past 2 weeks i've been suffering chronic lower back ache. Diagnoses have swung from kidney stones, to appendicitis and now to damage to the Psoas muscle. Those 3 conditions cover almost all the typical symptoms, but the latter is starting to ring truer than the rest.

 

If you've experienced this before, what were the most effective remedial actions you've taken? How long where you back to 100s?

 

For the uninitiated,

 

The psoas major/ˈsoʊ.əz/ is a long fusiform muscle located on the side of the lumbar region of the vertebral column and brim of the lesser pelvis. It joins the iliacus muscle to form the iliopsoas. In less than 50 percent of human subjects,^[1] the psoas major is accompanied by the psoas minor. In mice, it is mostly a fast-twitching, type II muscle,^[2] while in human it combines slow and fast-twitching fibers

 

http://www.rhinofitness.ca/images/Trigger%20point%20page/adductors_psoas.jpg

 

 

Areas typically affected by a damaged psoas muscle:

 

http://www.bowen.asn.au/site/btfa/uploads/images/anatomy/psoas.jpg

 

 

share those experiences!

Edited July 1, 2013 by Capricorn

[SwissVan]

I occasionally suffer from aches n pain in the 2 regions shown in red in the drawings "Areas typically affected...." you supplied and have found that stretching my Piriformis muscle and hip flexor helps, in particular the following 2 stretches:

 

Lying Piriformis stretch

 

http://sportsmedicine.about.com/od/flexibilityandstretching/qt/Lying-Piriformis-str.htm

 

Kneeling hip flexor stretch

 

http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html

 

 

Hope this helps

[Wheelsuck]

I thought I had something similar until I was diagnosed by Jannie Klingbiel at Rosebank (JHB) Sports Clinic with something called Gilmore's Groin. So my 10 Cents is go and see a Bio who knows their stuff and then let them diagnose and rehab you. Mine took 8 weeks and rehab was not intense weird little exercises with a Theraband. Good Luck

[Wheelsuck]

Oh yeah also might be your TFL?

[Capricorn]

Oh yeah also might be your TFL?

 

without a doubt, not.slight possibility it might be the piriformis,but as you suggested, get someone in the know to pinpoint it. Any suggestions for someone of repute in Cpt?

[DR ◣◢]

I thought I had something similar until I was diagnosed by Jannie Klingbiel at Rosebank (JHB) Sports Clinic with something called Gilmore's Groin. So my 10 Cents is go and see a Bio who knows their stuff and then let them diagnose and rehab you. Mine took 8 weeks and rehab was not intense weird little exercises with a Theraband. Good Luck

 

What is the average cost per session. Medical is a little bit tapped out and I need a good bio to help recovery on an ongoing piriformis injury.

[SwissVan]

 

 

without a doubt, not.slight possibility it might be the piriformis,but as you suggested, get someone in the know to pinpoint it. Any suggestions for someone of repute in Cpt?

 

Btw what is TLF .... Busy commuting and don't like to google at the same time

 

My ache n pain was diagnosed as a stiff sacro ilac joint SIJ and nothing seems to help it other than core exercises and those 2 stretches and then it's only relief and not a cure

 

 

 

[Capricorn]

I occasionally suffer from aches n pain in the 2 regions shown in red in the drawings "Areas typically affected...." you supplied and have found that stretching my Piriformis muscle and hip flexor helps, in particular the following 2 stretches:

 

Lying Piriformis stretch

 

http://sportsmedicin...iformis-str.htm

 

Kneeling hip flexor stretch

 

http://www.exrx.net/...gHipFlexor.html

 

 

Hope this helps

 

did those, and the pain didn't get worse, nor was their relief.. Haven't noted any butt hurt so i've ruled that one out for the moment.

 

I did have a rather bad crash last year right on my hip, so I'm thinking iliacus or psoas was hurt then, and then this is a recurring situation. Just haven't the foggiest how i hurt it again.

Edited July 1, 2013 by Capricorn

[Capricorn]

Btw what is TLF .... Busy commuting and don't like to google at the same time

 

My ache n pain was diagnosed as a stiff sacro ilac joint SIJ and nothing seems to help it other than core exercises and those 2 stretches and then it's only relief and not a cure

 

TFL = Tensor Fasciae Latae (sounds like a coffee!) - it supports the iliotibial band (ITB) and the knee. It's in the first image i posted.

[SwissVan]

 

 

TFL = Tensor Fasciae Latae (sounds like a coffee!) - it supports the iliotibial band (ITB) and the knee. It's in the first image i posted.

 

Ah thanks... Actually now that you mention it that also aches occasionally .... LOL

 

Sometimes I wish I could plug myself into a computer and run a full diagnostic check and rectify defects session

 

 

[Capricorn]

Ah thanks... Actually now that you mention it that also aches occasionally .... LOL

 

Sometimes I wish I could plug myself into a computer and run a full diagnostic check and rectify defects session

 

hahahha..defrag

[@flexia]

@Capricorn; I highly recommend that you make an appointment with Ronelle Rust, from Body & Bike. She is based in the Northern Suburbs @ the Tygervalley Waterfront. She is a physio therapist that specialises in "body movement" rehabilitation. I have referred a few of my worst case scenario's to her which she was able to help successfully. If you have a medical aid, you can claim and her tariffs are very reasonable !! Her contact number is: 021 910 2840. Good luck !

[Capricorn]

@Capricorn; I highly recommend that you make an appointment with Ronelle Rust, from Body & Bike. She is based in the Northern Suburbs @ the Tygervalley Waterfront. She is a physio therapist that specialises in "body movement" rehabilitation. I have referred a few of my worst case scenario's to her which she was able to help successfully. If you have a medical aid, you can claim and her tariffs are very reasonable !! Her contact number is: 021 910 2840. Good luck !

 

Thanks a much Flexia. I've made an appointment with another therapist in the interim, but if it bombs, i'll definitely give Ronelle a stab at it.

 

I'm sitting here thinking about chewing a whole bottle of painkillers. urrrgh this hurts.

[walkerr]

I've been training much harder than the norm for the last few months - and lately also suffered lower back pain. Luckily I knew another rider who'd also had this, and so didn't panic - it's not uncommon for cyclists. Also luckily, I was just starting to have a regular sports massage. The masseuse confirmed what my friend had also mentioned, doing only cycling and too much leg strength strengthens your "front" leg muscles, at the expense of weakening your back ones (hammies, and I think Psoas - but I'm no doctor). That pulls your hips forward and strains lower back muscles - at firest the pain will just be muscular, no lasting damage, but if left unchecked you could suffer lower disc problems.

 

(the above is my understanding from how it was explained to me - I'm no doctor though, and may have mixed some bits up)

 

Anyhow, the recommendation was working on flexibility and hamstring stretching in the gym sessions, and backing off too much pure leg strength work. I also started doing 15 minutes on the jogging machines, and making sure I stretch well (especially hammies) and roll out my back and leg muscles (especially ITB, hammies and lower back) after rides.

 

It hasn't totally cured the back pain - but it is way way better. I noticed it most now after rides with big climbs, or climbing sessions on the IDT.

 

Would echo what others say above - get yourself on with a good phyiso and or sports masseuse for some regular sessions, and make sure your training programme has stuff to balance the cycling which is over strengthening the front leg muscles.

 

PM me if the number of an excellent sports maseuse in Strand would be any use. And good luck - I was devastated it would kill my big ride plans, but I'm feeling now with the altered regime I can manage it

Edited July 2, 2013 by walkerr

[Capricorn]

I've been meaning to have regular massage sessions, but sometimes I feel its overkill, like wearing your best race gear for the bike commute to work , but mostly, I just dont seem to have the time for it, and it gets put on the back burner. Well, my back is burning! I guess now's as good a time as any. I have an appointment this morning. Hopefully it brings some relief.

[walkerr]

I've been meaning to have regular massage sessions, but sometimes I feel its overkill, like wearing your best race gear for the bike commute to work , but mostly, I just dont seem to have the time for it, and it gets put on the back burner. Well, my back is burning! I guess now's as good a time as any. I have an appointment this morning. Hopefully it brings some relief.

 

Cool, hope it does.

 

My back pain is down from around an 8 / 9 to maybe a 2 or 3 - more of a minor niggle I just need to take care around. I do think that the gym flexibility and short running sessions have helped in addition to the massage, so if you have time, maybe try and work soem of them into your weekly regime.

 

I know what you mean about overkill - but when you look at what we spend on bikes and kit, the massages actually make a lot of sense cost/benefit wise in terms of keeping you fit and riding