Iliopsoas muscle pain: Cause, Symptoms, Treatment & Exercises

When you feel pain in the front of the hip joint which is radiate down the leg, it is indicated to be Iliopsoas muscle pain. sometimes this pain also radiates towards the buttocks.
This pain occurs due to overuse & muscle injury.
This muscle injury is produced by pain with swelling & spam.
This muscle pain is released by to RICE principle, pain medication & physiotherapy treatment.

Table of Contents

What is the anatomy of the iliopsoas muscle?

The iliopsoas muscle is a large compound muscle that is located in the inner hip joint.
Iliopsoas muscle = liacus & psoas major muscle.
This iliopsoas muscle has an extensive origin:
Psoas major muscle = it originates from the 12 thoracic & 5 lumbar vertebrae.
Iliacus muscle = originates mainly from the iliac fossa of the pelvis.
Then both muscle fibers merge into a single muscle belly around the pelvic brim.
The iliopsoas muscles are inserted into the lesser trochanter of the femur.
The function of the iliopsoas muscle is the flexion of the hip joint.
Due to these proximal attachments, this psoas major muscle is produced for additional movements of the lumbar vertebral column.

What are the causes of the iliopsoas muscle pain?

This muscle pain produces by the overuse of the muscle.
It occurs mostly in athletes & other people who do the exercise regularly.
When do the Repetitive use of these iliopsoas muscles in daily activities like running.

Iliopsoas bursitis:
Iliopsoas bursitis affects the muscles around the hip joints.
A bursa is a creat by a liquid-filled sack in the muscles, ligaments & joints.

Hip Arthritis:
This pain is also produced due to arthritis in the hip joint.
Sometimes this pain is produced due to a chronic condition.

Iliopsoas muscle Tightness:
this pain is produced due to tightness in the hip flexor muscle.
tightness occurs due to prolonged & excessive sitting.

Injury :
When occurring any injury in the hip joint which is also produced this muscle pain.
This injury occurs mostly due to overuse & overloading of the muscle.
it also occurs due to trauma.

What are the Symptoms of the iliopsoas muscle injury?

This injury produces pain in the muscle area.
It is produced by swelling & spasm in the muscle area.
You feel pain in the front of the hip which radiates down the leg & also radiates this pain in the buttocks.
You also feel stiffness in the morning.
The muscle pain area also presents tenderness & trigger points.
You feel weakness in the hip movement.

You are also feeling pain during some activities including:
When you do the exercise.
During walking up & downstairs.
When you try to stand up from a sitting position.
If you do extend & lifting one or both legs.

What is a diagnosis of the iliopsoas muscle injury?

When you feel pain severe and not to relive after primary treatment of 2 – 3 days then contact the doctor.
The doctor is follow the assessment & tries to know the cause of the injury.

After the assessment doctor is advised to do some tests for proper diagnosis.
After the proper diagnosis doctor is advised to proper treatment.

What is the treatment of the iliopsoas muscle pain?

RICE principle:

When you feel pain in the muscle doctor is advised to RICE principle as home treatment or primary treatment.

R – rest = When you feel muscle pain you must do the rest for sometimes form activities release to muscle pain.
I- ice = You are Applied to ice on the area of the pain for 20 minutes, release to swellings & muscle pain but always applied to the ice with the help of a towel between the skin & ice to prevent ice burn, you can also be used to ice pack & frozen peas for ice therapy.
C- compression = You can also apply compression bandage release to muscle pain, and swelling.
E- elevation = You must be elevated to the injured leg with the help of a pillow under the foot for release to muscle pain & swellings.

Pain medication for Iliopsoas muscle pain:

You can also take to non-steroidal anti-inflammatory drugs = NSAIDs like Naproxen & Celecoxib which help to release the muscle pain.
When you have felt severe pain after a workout, your doctor prescribes something stronger drug.
When the infection is present then the doctor is advised to take the antibiotic drug.
The doctor is also advised to do a corticosteroid injection for muscle pain.
You can also apply pain reliving gel & spray like volini gel & spray on the area of muscle pain release to muscle pain & swellings.

Hot & cold therapy:

For pain relive you can also Apply hot & cold compresses to the muscle pain area for relieves to discomfort.
It is applied for 15 minutes at a time & every few hours per day.

What is Physiotherapy treatment for iliopsoas muscle pain?

When the muscle pain is not relieved after the home treatment & pain medication then the doctor has advised physiotherapy treatment to release muscle pain.

Physiotherapy treatment is help you relieve pain, swelling, spam & tightness of the muscle pain.
The physiotherapy treatment includes massage, electrotherapy treatment & exercise therapy.

Massage :

When the trigger & tender points are present in the muscle pain area therapist is advised to massage therapy release to the muscle pain.
Massage is applied after 2 – 3 days of following the RICE principle when you feel to release of the pain.
Massage is applied with the help of the oil & applied for 5 -10 minutes.
Massage is applied 3 times per day at home.

Electrotherapy treatment :

After the RICE principle, pain medication & massage if the muscle pain is not relieved then used Electrotherapy treatment is released muscle pain.

To relieve the swellings, spasms & pain therapist is advised to you electrotherapy treatment.
In electrotherapy, the treatment therapist is used to many machines.

When the trigger & tender points are present therapists apply US = ultrasound therapy for the release of muscle pain.
This treatment is applied with the help of gel & applies for 5 to 10 minutes on the area of pain.
This therapy helps you release pain & swelling.

Reduce to pain therapist is applied to SWD = short wave diathermy, IFT = Interferential Therapy, TENS = Transcutaneous Electrical Nerve Stimulation on the area of pain.
SWD = Short wave diathermy is hot therapy for release to spams on the area of pain.
IFT = Interferential Therapy & TENS = Transcutaneous Electrical Nerve Stimulation is applied with the help of gel & electrodes on the area of pain.
This therapy is applied for 10 minutes to the area of pain.

Exercise therapy for iliopsoas muscles pain :

After following the RICE principle for 2- 3 days at home & primary treatment & the help of pain medication, you feel released from the pain.

When you feel too comfortable & release from your muscle pain then the physiotherapist is advised to you exercise therapy reduce to muscle weakness & tightness.

The exercise therapy for muscle pain includes Stretching & strengthening Exercises.

Stretching exercise helps to relieve muscle tightness as well as strengthening Exercise is help you relieve muscle weakness.

Stretching exercise:

After the follow of Electrotherapy for 2-3 days for release to muscle pain by physiotherapist then the therapist is advised to stretch for release to muscle tightness.
This stretching is applied when your pain is released & when you feel comfortable.

Standing Hip Flexor Stretch
Kneeling Hip Flexor Stretch
lying hip flexor bed stretch
Table Psoas Stretch
Kneeling Stretch
Butterfly stretch
Pigeon stretch
Knee to chest stretch
Half-kneeling hip flexor stretch

Standing Hip Flexor Stretch:

You are standing with your feet hip distance apart.
Then Step your right foot forward into a split & staggered stance.
Engage your core muscle & tuck your pelvis bone.
You place your hands on the right leg.
Keep your back leg straight & slowly lunge forward with the right leg till you feel a stretch in the front of your hip, groin, & thigh of your left side.
Hold this stretching position for 20 to 30 seconds.
Then Slowly return to the starting position & change sides.
Perform this stretching 3 times in 1 session & perform 3 sessions per day.

Kneeling Hip Flexor Stretch:

First, you place your hands on your right knee joint.
Maintain an upright posture & lean slightly forward till you feel a stretch in the front of your hip, groin & thigh of your left side.
Hold this stretching position for 20 to 30 seconds.
Then Slowly return to the starting position & change sides.
Perform this stretching 3 times in 1 session & perform 3 sessions per day.

lying hip flexor bed stretch:

You Lie flat on your back on your bed & place the position with your right leg which is closest to the edge of the bed.
Then Slowly let your right leg hang down to the side of the bed.
Your leg stays bent with your foot on the bed.
You feel a stretch in the hip flexor.
To Deepen the stretch gently bend your knee joint.
You feel this across the thigh & front of the hip joint.
Hold this stretching position for 20 to 30 seconds.
Then Slowly return to the starting position.
Perform this stretching 3 times in 1 session & perform 3 sessions per day.

Table Psoas Stretch:

You are standing on your right side next to the table.
Lift your right leg behind you & lay it on the table with the knee joint facing down.
The place leg is straight.
You place a folded towel under your knee joint to alleviate any pressure from the table.
Keep Place your right hand on the table in front of you.
Your standing leg is slightly bent.
Stop this stretching when you feel this stretch in your right hip.
Hold this stretching position for 20 to 30 seconds.
Then Slowly return to the starting position.
Perform this stretching 3 times in 1 session & perform 3 sessions per day.

Kneeling Stretch:

Start kneeling with both knees on the ground, then bring your right foot forward so that your right knee is directly above your right ankle joint.
Must keep your shoulders in line with your hip joints.
Press your right heel & the top of your left foot into the ground.
Hold this stretching position for 30 seconds.
Do the contract & relax your hip flexors for a deeper stretch.
Perform this stretching 3 times in 1 session & perform 3 sessions per day.

Butterfly stretch:

You are sitting on the floor & put the soles of the feet together.
Then Gently push the knees toward the floor.
Hold this stretching position for 30 seconds.
Perform this stretching 3 times in 1 session & perform 3 sessions per day.

Pigeon stretch:

You are in a Sitting position with one knee joint bent in front of the body at a 90-degree angle, with the heel toward the opposite hip.
Then Extend the other leg behind the body as far as possible.
Gently try to move them back hip forward & backward.
Then Repeat with the other side.
Hold this stretching position for 30 seconds.
Perform this stretching 3 times in 1 session & perform 3 sessions per day.

Knee to chest stretch:

You are lying on your back with your legs extended on the floor.
Slowly bend one knee joint toward your chest.
Keep your back flat & pull your knee joint as close to your chest as possible without discomfort.
Then Stretch your straight leg out as far as possible & squeeze your glute muscle.
After that return to the starting position & repeat with your opposite leg.
Hold this stretching position for 30 seconds.
Perform this stretching 3 times in 1 session & perform 3 sessions per day.

Half kneeling hip flexor stretch:

You are Kneeling position on the floor with your left foot flat in front of you & your right knee joint on the floor behind you.
Must be Keep your trunk tall during this exercise.
You can place your hands on your left knee joint for balance.
Try to Gently slide your right knee joint back till you feel a small stretch in the front of your hip joint.
Then Squeeze your right glute muscle like you are pushing forward & bringing your trunk or hip joint toward your left foot.
Tuck your hip joint slightly like creating a pelvic tilt.
Hold this stretching position for 30 seconds.
Perform this stretching 3 times in 1 session & perform 3 sessions per day.

Strengthening Exercises:

After the follow-up Electrotherapy & massage for 2 -3 days for the release of muscle pain by the physiotherapist then the therapist is advised to you strengthening exercises for the release of muscle weakness.
This strengthening exercise is always advised when you feel to release pain & when you feel comfortable.

This all-strengthening exercise helps you with muscle weakness & pain.

Glute Bridge
Runner’s Lunge
Hips Elevated
High Lunge
Half Frog
Hero Pose
Supported Side-Plank Reach
Lying hip rotation
Sidekick
Hip raises
Leg raises
Frankensteins
Hanging Leg Raise
Bridging Psoas March
Romanian Chair Leg Raises with Dumbbell
boat pose
lunge

Glute Bridge:

You are lying on your back with your arms at your sides knees bent & feet flat on the floor.
Then Engage your glutes muscle & lift your hip joint to create a bridge between your shoulders & knees.
Raise your hip joint till you feel a stretch in the iliopsoas muscle in both legs.
When you feel lower back pain then lower your hip joint slightly, but must keep your glutes muscle tight.
Hold this stretching position for 20 to 30 seconds.
Then Slowly return to the starting position.
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Runner’s Lunge:

You are starting with a kneeling position with both knees on the ground.
Then bring your right foot forward so that your right knee joint is directly above your right ankle.
Extend your left leg behind so that your left knee joint is behind your left hip joint & the top of your foot is on the ground.
Then Rest your hands on your thigh.
For to deeper stretch, drive the top of your back foot into the ground.
Hold for exercise position for 2-3 minutes, then repeat this movement on the opposite side.
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Hips Elevated:

You are lying on your back with your legs straight out in front of you & your arms at your sides.
Then, place a foam roller & block under your hip joint & lower back so that your hip joint is elevated
Must keep your shoulder joint & head resting on the ground.
Then Bend your left knee & wrap your arms around your shin to bring it closer to your chest.
Hold for this exercise 10 seconds.
Then Slowly return to the starting position & repeat on the opposite side.
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

High Lunge:

You are standing with your feet shoulder-width apart & your hands at your sides.
Step your left foot a couple of feet behind you & bend your right knee joint at 90 degrees, so it is directly above your right ankle joint.
Press your left toes & the ball of your foot into the ground.
Then extend your arms directly overhead.
Hold for this exercise 10 seconds.
Then Slowly return to the starting position & repeat on the opposite side.
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Half Frog:

Start this exercise by lying on your stomach with your legs stretched out behind you.
Rest your forehead on the back of your hands.
Bend your right knee joint so that it stays parallel to your right hip joint & flex your right foot.
Must be placed on Your right shin parallel to your left leg.
Then Press your right knee joint into the ground to bring your right inner thigh as close to the mat as possible.
Hold for this exercise 10 seconds.
Then Slowly return to the starting position & repeat on the opposite side.
Perform this pose 5 times in 1 session & perform 3 sessions per day.

Hero Pose:

This exercise starts with a kneeling position with both knee joints on the ground.
Place a block & foam roller between your feet, just under your tailbone.
Bend your knee joint to lower yourself down on the block & roller.
Keep your knees joint together & the tops of your feet pressed into the ground.
You are sitting tall with your shoulder joint directly above your hip joint.
For a deeper stretch in this pose, walk your hands behind you with fingers facing your toes & lean back slightly.
Then Hold this pose for one to two minutes.
Perform this pose 5 times in 1 session & perform 3 sessions per day.

Supported Side-Plank Reach:

This exercise is to Start with a kneeling position & both knees on the ground, then extend your left leg out to the side.
Place your right palm on the ground, directly below your right shoulder joint.
Try to reach your left arm over your left ear.
Keep Your body in a form a straight line from your left ankle joint to your left hand.
Then Press the outer edge of your left foot into the ground & rotate your shoulder joint so that they are parallel to the wall in front of you.
Hold this exercise position for 10 seconds & repeat the movement on the opposite side.
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Lying hip rotation:

You are lying on the floor with your feet flat & knee joints bent.
Then Lay one ankle joint across the other knee joint.
Rotate the hip joint in & out.
Hold this exercise position for 10 seconds
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Sidekick:

You are in a Standing position & raise one leg out to the side.
Do this exercise on both sides & repeat between 10 times per side.
When the strength increases, try adding light weights to the ankle joint.
You are also Holding onto a wall for balance if you need it.
Hold this exercise position for 10 seconds
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Hip raises:

You are lying on the ground with both feet planted on the floor near the buttocks.
Then try to Raise your one leg straight up must keep your thigh parallel.
Raise the hip joint off the ground.
Hold this exercise position for 10 seconds
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Leg raises:

Place your both hands & knee joints on the floor.
Then Raise one foot back towards the sky & return to all fours.
Hold this exercise position for 10 seconds
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Frankenstein:

You are Standing up straight with your arms by your side & step forward with your left foot.
Try to Swing your leg in the air as high as possible without arching your back.
Then reach forward with your left hand to touch your right foot.
Hold this exercise position for 10 seconds
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Hanging Leg Raise:

First Hang from a pull-up bar that is high enough so that your feet do not touch the ground when the legs are extended.
With a firm overhand grip try to flex your hip joint & knee joint simultaneously as you draw your legs out & up towards your chest without using the momentum.
Then Slowly return to the starting position &repeat.
Hold this exercise position for 10 seconds
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Bridging Psoas March:

First Loop a mini band around the balls of your feet.
Then place your heels on an elevated surface with your toes pointed up and your body straight.
Try to Lift your hip joint, and engage your core & glutes muscles.
Try to bring one knee towards your chest but keep the other leg straight.
Must be Avoid the hip joint sagging your butt.
Then Return the working leg slowly & repeat on the other side.
Hold this exercise position for 10 seconds
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Romanian Chair Leg Raises with Dumbbell:

First, Position yourself in the Roman chair with a light dumbbell securely between your feet.
Keep your torso upright & press the lower back against the backrest while your forearms rest on the pad.
Try to Lift your legs to parallel to the floor by flexing at the hip joint while keeping your knee joint straight.
Then Slowly reverse to the starting position & repeat.
Hold this exercise position for 10 seconds
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Boat Pose:

You are sitting on a mat with your torso upright, knee joint bent & feet flat on the ground.
Lean back slowly & tucking your tailbone under so that you are not putting pressure on it.
While you leaning back try to extend your legs into the air & get your spine in a neutral position by eliminating the arching in your spine.
Lift your chest & keep your shoulders down & hold for time.
Hold this pose for one to two minutes.
Perform this pose 5 times in 1 session & perform 3 sessions per day.

Lunge:

This exercise starts in a standing position, look straight ahead & take a generous step forward with your right foot.
Must be Keep your trunk upright throughout the movement.
Then Bend your extended knee joint & transfer your weight onto your right leg.
Try to Continue to lower yourself slowly into the lunge till your left knee joint the floor.
Your right knee joint should be directly above your right ankle joint.
Then Step back into a standing position & Repeat with your left leg in front.
Hold this exercise position for 10 seconds
Perform this exercise 10 times in 1 session & perform 3 sessions per day.

Iliopsoas muscle pain: Cause, Symptoms, Treatment & Exercises

What is the anatomy of the iliopsoas muscle?

What are the causes of the iliopsoas muscle pain?

What are the Symptoms of the iliopsoas muscle injury?

What is a diagnosis of the iliopsoas muscle injury?