At home care for iliopsoas injury can be just as important if not more important than in clinic therapy. On the days that you are not attending therapy in the clinic you will be assigned a series of exercises to perform at home. These will likely be some of the same activities that you are performing in clinic during your PT sessions. And since these exercises may include specific stretches to target the iliopsoas and the surrounding musculature of the hip and/or exercises to strengthen the iliopsoas and other hip muscles, you might need the help of other people. However, family members may not always be available to assist you. So you can look for in-home care professionals from websites like careforfamily.com.au/ to have an extra pair of hands who may be able to help you with your stretches and medications if you are unable to do so on your own. Such stretches may include:
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- Thomas stretch
- Runners lunge stretch
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Strengthening exercises may include:
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- Straight leg raises for flexion
- Standing resisted marches
- Psoas marches using resistance band
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During the rehab process for iliopsoas dysfunction it will also be important that you avoid certain activities that increase your pain or further aggravate your symptoms. Some activities to avoid during recovery from iliopsoas injury can include running, excessive walking, prolonged sitting, going up and down stairs, and walking up and down sloped terrain. This will give the muscular and tendonis fibers a chance to heal properly and become less inflamed from overuse. You may also be instructed to apply cold packs to the area several times a day to decrease pain and inflammation. Cold acts as a vasoconstrictor meaning that it allows the blood vessels to shrink thereby decreasing inflammation to the area and decreasing pain. Self massage may also be utilized at home using a tennis ball to perform a muscle release technique which can help reduce muscle tightness and trigger points that may have developed in the muscles.
If you are experiencing deep hip or groin pain and feel you may be suffering from an iliopsoas injury please feel free to contact our staff at Elite Physical Therapy. We are always here to help!!! To request an appointment, click here, or call directly to one of our three locations during regular business hours:
Cool Springs: 615-224-9810
Shelbyville: 931-684-0027
Spring Hill: 931-489-2022
Disclaimer: The information in this blog is intended to be informational only, and is not intended to be used in lieu of medical care. Consult a doctor or a physical therapist before attempting treatment on your own.
