The psoas muscle forms part of a large group of muscles called the hip flexors. It is the primary connector between the trunk and lower limbs as it originates at the 12 Thoracic Vertebrae and inserts into the inside of the femur.
Its main action is to bend from your hips and pull your legs towards your chest for example when climbing stairs. These muscles are also used when hiking, running, dancing, walking, sitting and doing sit ups. The iliacus and psoas major form the iliopsoas, which is surrounded by the iliac fascia. Altogether they play a significant role in the movement and stabilization of the pelvis.
Tightness of the psoas can result in spasms or lower back pain by compressing the lumbar discs, resulting in postural problems for example Lumbar Lordosis. Through stress or repetitive activity, sitting down for long periods of time, constant contraction of the psoas muscle limits range of movement in the hip joints and puts pressure on the surrounding hip flexors causing an imbalance in the pelvis.
Through constant contraction of the psoas, the muscle eventually begins to shorten leading to another range of painful conditions including lower back pain, sacroiliac pain, sciatica, disc problems, spondylolysis, scoliosis, hip degeneration, knee pain, menstruation pain, infertility, and digestive problems.
As well as structural problems, tight psoas constricts the organs, puts pressure on the nerves, interferes with the movement of fluids, and impairs diaphragmatic breathing.
If you suffer from any of the above conditions mentioned, come in and see me and I will be more than happy to help you.
Ever wondered why after or during squats and lunges your knees ache? Chances are your knee cap(s) are the problem and as a female you will be 7-8 times more likely to get knee pain in the gym than males.
Hip strength: Most females don’t naturally have the hip strength required to control the hip and knee from rotating inwards during squatting and lunging movements.
Hip mobility: Females naturally have much greater mobility than males. Unfortunately this means more movement to control and with the above mentioned hip strength deficits the extra hip mobility can be a real problem in your squat
Quad strength: Not enough quad strength will put more force on your knee caps when you squat and lunge
Ankle stiffness: Get rid of the high heels and start doing those calf stretches ladies !! Stiff ankles make it very hard to complete a good quality squat or lunge
Awareness / movement control: Ever watched your technique in the mirror ? do your knees turn in when you lunge or squat ? We know that knee rotation inwards is a massive contributor to knee cap pain
1.Hip strength: Bridging, clams and side planks are all great drills to build hip strength. Try single legged versions of these
2.Hip mobility: Don’t overdo the stretching of your hips – chances are if your female that strength is more important than flexibility
3.Quad strength: Try some single legged leg press. if your knees are sore this position will be less challenging. Don’t overdo the leg extension machine as it might make you worse
4.Stretch your calfs and ankles. Also wear shoes with a thick sole on them. Perhaps try some of your squats with your fee slightly turned out
5.Knee band: Place a knee band around your knees and perform some squats with this on – it will help remind you to not let your knees turn inwards
Physiologic will be providing injury triage nights at SCNA on the evenings of
Tue 28th May 2019
Tue 2nd July 2019
These sessions are ideal for players who have;
ongoing niggles / pain
a current injury and require some help / information
knee, ankle, hip, finger/thumb pain
The sessions are also ideal for parents to ask questions or seek help for their child if there are concerns about injury. Each player will receive around 5-15 min of time relevant to their problem. The purpose will be mainly to assess and provide advice / simple management. If more extensive management is required it would be recommended to attend in rooms.