It is common to hear the iliopsoas or psoas muscle mentioned among athletes; However, other people who are used to exercising know this muscle as the hip flexor .
Its location goes from the twelfth thoracic vertebra downwards, crossing the anterior part of the spine, passing the pelvis until reaching the femur. That is precisely why it may not receive the sufficient attention it needs: it is not in sight.
This muscle is very important considering some of its functions, such as allowing you to bend forward to perform stretching or strength movements, allowing the action of bringing the legs closer to the hips and chest to run, walk or climb stairs.
When is it not convenient to stretch the psoas?
In some cases, performing movements to extend the iliopsoas can help you feel good, but so far, because you won't actually make any significant progress. Therefore, the important thing is that you have the knowledge of when and why stretching the hip flexor does not help .
1. You suffer from iliopsoas tendinopathy
If you have suffered from a disorder that has caused irritation or inflammation in the tendon tissue, extending the flexor will not help you at all; rather the opposite: you have a better chance of delaying recovery and continuing to deteriorate the tendon.
2. You have a psoas strain
If you get to have a muscle tear in the iliopsoas , you must be very careful since this type of injury is very delicate and if you think that stretching the psoas is convenient for its regeneration, you are wrong, because extending a damaged muscle is going to do it. put under more stress than is needed for your recovery.
3. You spend all day sitting
If your work activity requires you to sit at a counter or desk throughout the day, stretching your psoas for 5 to 10 minutes is not enough. It may give you a brief sense of relief, but it really isn't going to give you relevant results.
4. The problem is not the psoas
If you have not gone to the doctor to see if the psoas muscle is actually the problem with your ailments, it is very likely that it is something else.
There are many other disorders that can cause discomfort in this area, such as the following:
- Hip labrum tear.
- Osteoarthritis of the hip.
- Inguinal strains.
- Hip bursitis.
- Hip dysplasia.
However, some highly experienced physicians can go wrong and misdiagnose hip pain ; It s so important that you go to a good professional.
5. You don't take into account the opposing muscles
One of the most important reasons why stretching the iliopsoas is not convenient is because you are not creating force in the opposing muscles.
Depending on the location of your flexor, the opposing muscles would be the glutes and the hamstrings. If you don't do anything to strengthen or exercise those muscles, your psoas will likely always suffer from ailments.
6. You don't do any exercise
A problem with the iliopsoas is relatively the least of the problems that sedentary lifestyle can cause, but it certainly must be taken into account.
It is recommended that you stay active to avoid future disorders in the hip flexor .
7. You stretch the iliopsoas wrong
It is common to believe that you are stretching the psoas when you are actually stretching the glutes.
Many people when performing this movement lean backwards and engage their back instead of moving their hips forward. Therefore, it is important that you know how to do the correct stretches.
8. You don't spend time on supporting muscles
Your body is complex, that's why it works together and in complete harmony with all its parts, so stretching the psoas and leaving the other muscles aside is useless-
It is important that you create a total movement plan that engages the muscles in your hips, back, and legs.
References
Williams, J. 9 Reasons Why Stretching Your Psoas Isn't Working. For Breakingmuscle. [Revised April 2019].
