Iliopsoas Tendonitis: anyone here never deal with it?

[RottenWillow]

About a month ago I came back after a 9 month layoff only to discover I get an annoying sharp pain in the iliopsoas tendon when warming up during squats. There was no injury during the layoff, so the R.I.C.E method seems irrelevant. Just came back and BANG....distracting annoying pain at the top center of the quad at the hip.

Only thing I've found to work through it is to do half squats my first work set, then I can go to my full squats w/o pain.

Wondering if anyone else has experienced tendon pain that wasn't from an identifiable injury and if you found a good way to treat it other than gritting your teeth through warm ups?

 

[musketeer]

Ive got tendonitis in my wrist right now - I'm using HEAT to relax the belly of the muscle. this is elevating most of the pain because tight muscles are responsible for much of the discomfort and whilst the muscles are tight, the tendon cant heal. the pain is in my wrist, but heating the forearm by the elbow is where its most effective - try doing the same on your iliopsoas - and do both sides even if its only one side that hurts.

 

[musclemom]

Do you stretch? I will do serious damage to myself if I don't stretch before most activities but partcularly big compound lifts (I didn't used to need to, I started needing to do it when I hit my early 30s). Sounds like you might want to try that runners stretch where you bend your leg and grab your ankle and pull your leg up until your heel hits your butt.

 

[cjangelo]

I foam roll if things are really tight and painful. I use the PVC pipe, so I guess foam roll is bit of a misnomer.

Also, I've found that squatting properly with a light weight to be the best stretch available.

I put 95lbs on the bar, carefully go to full squat position, pause and hold at the bottom if I need to, focus on arching the back, knees out, etc. I slowly work into normal speed reps at that weight. I have no problem doing 5x5 at 95lbs for a warm up. I feel great, and not fatigued at all.

For reference, I squatted 5x5 with 335lbs today, so you'd use a weight proportional to your work weights when using this Squat Stretch.

Keep us posted.

 

[ceo]

adequate warmup prior to lifting and deep static stretching directly after lifting helps a ton. After a leg workout I stretch my calves, hams, quads, iliopsoas and piriformis. Nice, deep, static stretches, while the muscles are still very warm. I hold my stretches for one minute and yes, they often hurt.

Also, rest and nutrition. Make sure you're getting enough and what you're getting is good. Lots of water, good fats (oils), supps.

For a temporary fix so you can lift without pain, you can try needto's Skeletal Balm too. I use it every time on my knees with neoprene sleeves, and elbows with wraps. Mostly it's insurance, but I have used it when I've had tendon issues in my elbow/forearm, and it works awesomely. I can lift without pain when I use it during times I have tendon pain.

 

[SouthernLord]

This helped me out greatly. I still do most of these drills on a regular basis. I hit the foam roller daily.

http://www.elitefitness.com/forum/w...fting/warm-up-your-hips-agile-8-a-631289.html

 

[RottenWillow]

I foam roll if things are really tight and painful. I use the PVC pipe, so I guess foam roll is bit of a misnomer.

Also, I've found that squatting properly with a light weight to be the best stretch available.

I put 95lbs on the bar, carefully go to full squat position, pause and hold at the bottom if I need to, focus on arching the back, knees out, etc. I slowly work into normal speed reps at that weight. I have no problem doing 5x5 at 95lbs for a warm up. I feel great, and not fatigued at all.

For reference, I squatted 5x5 with 335lbs today, so you'd use a weight proportional to your work weights when using this Squat Stretch.

Keep us posted.

A heavy set for me about be something like 225 for 6, and I was only using 85.


Someone asked if I do the standing quad stretches. Yep I always have when I start to get to anything resembling even moderate poundage, which for me is going to be at least 165. My MO has always been not to stretch a cold muscle, so I start with a really light warmup, then stretch.

I can't figure how just 85 pounds could've injured the tendon. It had to have begun with some activity outside the gym and I didn't notice any discomfort at the time. 85 for me is not even remotely heavy.

I guess the answer is I need to treat it for what it is, an injury. Just annoys the hell out of me it is interfering with such light assed poundages and I don't even know what caused it. I'll make sure I start doing the quad stretches before even the 85lb warm up set. I definitely like that PVC idea! Thanks.

 

[RottenWillow]

Ive got tendonitis in my wrist right now - I'm using HEAT to relax the belly of the muscle. this is elevating most of the pain because tight muscles are responsible for much of the discomfort and whilst the muscles are tight, the tendon cant heal. the pain is in my wrist, but heating the forearm by the elbow is where its most effective - try doing the same on your iliopsoas - and do both sides even if its only one side that hurts.

alleviating? You mean it's reducing the pain, right? I know sometimes tendon pain can become chronic so the heating pad thing might be a method I'll need to use. Thanks.

 

[Tblock1]

A heavy set for me about be something like 225 for 6, and I was only using 85.


Someone asked if I do the standing quad stretches. Yep I always have when I start to get to anything resembling even moderate poundage, which for me is going to be at least 165. My MO has always been not to stretch a cold muscle, so I start with a really light warmup, then stretch.

I can't figure how just 85 pounds could've injured the tendon. It had to have begun with some activity outside the gym and I didn't notice any discomfort at the time. 85 for me is not even remotely heavy.

I guess the answer is I need to treat it for what it is, an injury. Just annoys the hell out of me it is interfering with such light assed poundages and I don't even know what caused it. I'll make sure I start doing the quad stretches before even the 85lb warm up set. I definitely like that PVC idea! Thanks.

Wow awesome squatting strength! Stretch plently and warm up enough is the only advice I can think of.

 

[cjangelo]

hey, you said you're coming back after a long break, right? That means your form will be less than perfect.

My suggestion: Look to see if your knees are sliding forward at the bottom of your squat. The knee angle should be established in the first third of the movement. After that, you should be 'sitting back.' You don't want your knees to slide forward when you're in the hole. Does that make sense?

This is from Mark Rippetoe:

The hip flexor problem happens because of the tension applied to the insertion at the ASIS as the knee drops forward..when the hamstrings relax and allow the knees to drop forward, the tension at the insertion becomes more dynamic. Not everybody has trouble with this, but when one does, this is usually the reason.

Video of your squat form would help.

Also, it is only fair to note, 225lbs for 6 means you're a strong squatter. Hats off.