Psoas muscle - damage and rehabilitation

[Capricorn]

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

 

Thing is, i run and gym most days, while leaving riding and long rides from Friday to Sunday. the amount I ran has increased a lot in the past year, with lots of hills providing unintended hill training. Was wondering if that wasn't causing the problem. But I will confess to not always completing warm down stretching after each training session: time. never enough of it.

[walkerr]

Thing is, i run and gym most days, while leaving riding and long rides from Friday to Sunday. the amount I ran has increased a lot in the past year, with lots of hills providing unintended hill training. Was wondering if that wasn't causing the problem. But I will confess to not always completing warm down stretching after each training session: time. never enough of it.

 

Yeah - I am very bad about stretching. I know that hasn't helped me at all. Also picked up a foam roller at the weekend, and used it after Sunday's ride for the first time. Marginal relief, but def helped a bit.

[Cycle Fan]

I've had similar issues. Started in late 2011 while training for IMSA. Went to Physio and after 1 session my whole back went into complete spasm. Long story short, was shunted from pillar to post and saw nearly every possible sports doc/physio/chiro/bio etc. Diagnosis was all around prolapsed disc and apart from the R10k+ inn medical bills I spent the better part of 2012 doing NO EXERCISE. Got gatvol of having severe back pain sitting around so just started riding & running again.

 

I really believed it wasn't my back but extremely tight hip flexor/psoas muscle that was causing my right QL to be tight - hence the backl pain. (I managed to tear the psoas slightly years ago but the injury left calcification in the muscle and has been quite right since).

 

Eventually landed up at a Bio recently that seems to agree with me but the treatment is now leading to other complications. But at least I feel happier that he's on the right road.

 

Bottom line - I agree that the your lower back pain could very possibly be your psoas muscle. The right BIo will be able to give you the right rehab exercises. You're welcome to PM me if you want some more info.

[fabes]

 

 

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

Just ask me, I will give you my honest opinion

[walkerr]

And we do this stuff to stay healthy ....

[Capricorn]

And we do this stuff to stay healthy ....

 

it's everything in moderation that's healthy. Seems we are not getting it

[DJG]

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.

 

That's my little niggly now, muscle was so inflamed it actually popped over my hip bone. Had x-rays and sonar done at Dr. Patricios, no tears luckily. That said, though the doc was happy for me to start training again, climbing sessions bring about some serious discomfort. All-in-all that's 4 weeks off the bike now so far and I still feel it, even just running up the stairs.

[straatvark]

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

 

Ditto for me - but only in the second red area (front). I also do the kneeling hip flexor stretch, but a variant where I do it in a doorframe and have the arm of the knelling knee stretched upward/backward holding the doorframe above my head. Do the trick for me.

[SwissVan]

Ditto for me - but only in the second red area (front). I also do the kneeling hip flexor stretch, but a variant where I do it in a doorframe and have the arm of the knelling knee stretched upward/backward holding the doorframe above my head. Do the trick for me.

 

Something like this but only using the one arm?

 

 

Thanks, I'll give it a try

[straatvark]

Something like this but only using the one arm?

 

 

Thanks, I'll give it a try

 

Yes, something like that - but I'm slightly less flexible than her

[walkerr]

Something like this but only using the one arm?

 

 

Thanks, I'll give it a try

 

Good lord - no chance of me bending that far, ever

[Capricorn]

Good lord - no chance of me bending that far, ever

 

hahhaa, but did you actually try that? it's not that hard, then again, i've always been a bit more flexible.

 

anyway, some feedback: hobbled over to Jeremy Taylor over at Integrated Sports Massage. Hour session, R300. Managed to unwind quite a few tight supporting muscles. Seems the problematic muscle is either the psoas or the Iliacus. was a bit hard to pinpoint. Quads were really tight, namely the rectus femoris, but managed to rub those out. Focus was mainly on the problem-side of my body, the RHS. Must say, i should go for massages on a general basis. Would definitely make recovery from training more pleasant, and quicker.

 

There was no magical recovery, and Jeremy did caution to give it a day or two, and to start up a course of anti-inflammatories . Woke up stiff and sore, which is practically normal by now. But being seated doesnt hurt as much any more, and i've been generally more active. Still a lightning bolts of insta-pain when i bend or rotate at the core despite the anti-inflammatory meds.

 

In a nutshell, it's still a case of wait and see while doing all i can to help things along: stay away from activities that engages rotation of the pelvis, stretching and meds. But boy oh boy, am I itching to go ride

 

edit: Jeremy believes it may be quite a few overworked supporting muscles that is causing the problem, starting with the rectus femoris, tensor fascia lata, glute medius and minimus.

 

Some images for reference:

http://thebonearchitect.files.wordpress.com/2010/01/muscles_of_thigh_and_the_hip.jpg http://www.stringcheeserunner.com/wp-content/uploads/2012/05/gluteus-mm.jpg

Edited July 3, 2013 by Capricorn

[walkerr]

hahhaa, but did you actually try that? it's not that hard, then again, i've always been a bit more flexible.

 

anyway, some feedback: hobbled over to Jeremy Taylor over at Integrated Sports Massage. Hour session, R300. Managed to unwind quite a few tight supporting muscles. Seems the problematic muscle is either the psoas or the Iliacus. was a bit hard to pinpoint. Quads were really tight, but managed to rub those out. Focus was mainly on the problem-side of my body, the RHS. Must say, i should go for massages on a general basis. Would definitely make recovery from training more pleasant, and quicker.

 

There was no magical recovery, and Jeremy did caution to give it a day or two, and to start up a course of anti-inflammatories . Woke up stiff and sore, which is practically normal by now. But being seated doesnt hurt as much any more, and i've been generally more active. Still a lightning bolts of insta-pain when i bend or rotate at the core despite the anti-inflammatory meds.

 

In a nutshell, it's still a case of wait and see while doing all i can to help things along: stay away from activities that engages rotation of the pelvis, stretching and meds. But boy oh boy, am I itching to go ride

 

Good news - I've found a weekly massage is really helping. Never really gone in for them before, and of course it costs a bit - but week on week the back is getting less and less sore. The best part, is I haven't had to back off training too much - it's kept me out on the bike

[SwissVan]

Good lord - no chance of me bending that far, ever

 

I'm going to try it next time get back from a cycle or run...

Pulling a poep string might be my next problem

 

 

 

 

 

In a nutshell, it's still a case of wait and see while doing all i can to help things along: stay away from activities that engages rotation of the pelvis, stretching and meds. But boy oh boy, am I itching to go ride

 

edit: Jeremy believes it may be quite a few overworked supporting muscles that is causing the problem, starting with the rectus femoris, tensor fascia lata, glute medius and minimus.

 

 

 

Ei sorry to hear its that bad, good luck and dont give up

[Captain Fastbastard Mayhem]

So what you're really trying to say, Cap, is that you're a tight-arse.

 

 

Seriously though bud. Listen to Herr Doktor. Rest up. I know that's not what you want to do, but really. Do it already.

 

Never know - this could be the root of all your little sickness episodes right here...

[Capricorn]

So what you're really trying to say, Cap, is that you're a tight-arse.

 

 

Seriously though bud. Listen to Herr Doktor. Rest up. I know that's not what you want to do, but really. Do it already.

 

Never know - this could be the root of all your little sickness episodes right here...

 

*giggles*

naught dude. all those sicknesses come from that 'other place'...