“Iliopsoas Pain Be Gone: Proven Ways to Manage Iliopsoas Muscle Pain”

The iliopsoas muscle provides important support to the anterior part of the hip joint, the sacroiliac joint of the pelvis and the lower back (lumbar spine). It is also powerful for moving your feet forward in walking, running and climbing stairs.

What to know about iliopsoas?

The iliopsoas is a large internal hip muscle comprising the iliacus and the main psoas muscle. In addition to the iliopsoas, other internal hip muscles include the psoas minor, obturator externus, obturator internus, superior gemellus, inferior gemellus, piriformis and quadratus femurs.

The iliopsoas has a deep origin, with the main part of the psoas coming from the twelfth chest and all five lumbar vertebrae, and the part of the iliacus derived mainly from the iliac fossa of the pelvis. Their fibers combine to form a single muscle near the pelvic girdle. The iliopsoas ends at the tendon that connects to the small trochanter of the femur.

The iliopsoas muscle is the main ligament in the hip joint. The joint actions of the main psoas and iliacus provide hip flexion; however, due to its close attachments, the main psoas may provide extra movement of the lumbar spine.


The iliopsoas has three distinct muscles. They are usually put together because of their normal attachment to your femur (thigh bone).

  1. Iliacus muscle; iliacus arises from the inside of your pelvic bowl to the upper two-thirds of the iliac socket and the upper lip of the hip. If you think of your pelvis as a bowl, the iliacus protrudes from the inner surface of one side of the bowl.
  2. Psoas main muscle; These muscles begin in the anterior surfaces of spinal bodies, spinal discs, and your spinal transition processes at the thoracic level 12 through the fifth lumbar level.
  3. Psoas minor muscle; The small psoas extends from the vertebral bodies and 12 thoracic discs with a single lumbar level. It then inserts along the main psoas into an area called the pectineal line and iliac fascia.

All three muscles come from different parts of your spinal cord and pelvic floor, but all three connect to the inside of the thigh bone near the front of your hip.

The function of the iliopsoas muscles

The most important function of these muscles is to bend at the waist. So, it works when you are doing sitting, walking, running or climbing stairs. More responsibilities are being discussed, but there is a lot of disagreement.

Since this is not the place for an in-depth course of anatomy but to get a basic idea of ​​the function of these muscles, we can happily ignore those “further discussed functions. It will be more interesting to see where in your body these muscles can create pain.

Symptoms of iliopsoas muscle pain

Depending on the severity of the swelling, the pain may begin in front of the hip and radiate under the foot. Pain can also spread to the buttocks. In addition, people with iliopsoas pain may experience stiffness in the morning. In most cases, the difficulty will subside throughout the day. However, one can also experience pain when:

  • Pain and tender sensations that appear deep inside the groin area or in front of the hips and radiate around and down in front of the thigh and down to the knee.
  • Increased pain in hip flexion
  • Pain in the front of the hip that occurs for a short time
  • Powerful activities like running or hitting the ball with your feet
  • Rise from the seated position
  • Extend your leg while driving
  • Walk up the stairs
  • To bring your knee to your chest
  • Lying down without help
  • Lacking, which results from:
  • Increased upper thigh / hip
  • Only one leg is involved
  • Take small steps because of hip compression
  • Light tightness in the groin as well as the knee, due to the iliopsoas muscle compression.


The iliopsoas muscle is anterior hip muscle and is composed of the main psoas, small psoas, and iliacus. Inside the hip joint there are several bursa, small, fluid-filled sacs located between the bones and soft tissues. Bursae reduce friction and provide cushions to allow ligaments, muscles, and other structures to glide over the bones without much effort.

  • Two of these larger trochanteric bursa and iliopsoas bursa can become inflamed, thus setting the stage for iliopsoas disease.
  • Iliopsoas bursitis, more commonly known as hip bursitis, occurs when the iliopsoas bursa becomes swollen and irritated.
  • Iliopsoas tendonitis, or hip tendonitis, occurs when the tendon iliopsoas becomes swollen and irritated.
  • Iliopsoas bursitis and tendonitis are usually caused by an overuse injury caused by strenuous activity (such as running, rowing, cycling and strength training).

If a player suffers from hip snapping syndrome, the likelihood of pain and weakness increases if they are a woman, under the age of 18, and continue to make repetitive movements resulting in hip stabbing, and, in turn, their pain.

Complications of iliopsoas

Do not ignore the symptoms of iliopsoas. If left untreated, the pain can get worse. Additionally, the iliopsoas bursa can rupture and become infected. Infections are rare, but symptoms include:

  • fever or chills
  • joint pain
  • red, warm skin
  • feeling sick


If you experience pain near the hip that comes out from under your leg, see a doctor.

Your doctor may ask you about your symptoms. Be specific and state how long you have felt uncomfortable. To diagnose iliopsoas bursitis, your doctor may complete a physical examination that involves putting pressure on your bursa.

Bursitis can mimic other medical conditions, such as tendonitis, so your doctor may not be able to diagnose it only through a physical examination. Your doctor may perform imagination tests to rule out other conditions and to confirm the diagnosis.

Imaging tests capture detailed images of your internal body and allow doctors to diagnose hip joint defects. These exams include:

  • X-ray
  • MRI, which uses a magnetic field and radio waves to create images
  • Hip ultrasound, which uses high-frequency sound waves to look inside the body
  • Bone scan, a nuclear medicine procedure to detect changes in bone.

Treatment options

Treatment of iliopsoas muscle pain depends on the cause and severity of the condition. When diagnosed early, home remedies are often effective. In the worst cases, one may need to seek medical advice to treat the pain.

1. Physical therapy

Physical therapy such as soft tissue massage, joint mobilization, dry injection and ultrasound treatment can be very helpful in the early stages of treating iliopsoas wound. Once the initial pain and inflammation have stabilized, biomechanical evaluation can be performed. It assesses the function of your lower limb and identifies any other factors that may be involved in the injury.

Your physiotherapist can prescribe you with a flexible program and strength training. These will focus the muscles around the hip area and help you gradually return to activity. You may also be given basic strengthening exercises to help improve pelvic area stability that will help prevent any problems beyond pelvic and groin use.

When a person returns to activity, it is important to make sure that you take steps to prevent any further injuries. Raising the temperature correctly before sports activities is very important. It helps to increase the temperature of muscle tissue which reduces the likelihood of developing a muscle injury or tendon.

2. Self massage

For massage, you will use a finger technique.

  • You basically enter the same position you used for palpation.
  • As soon as you find it, start looking for tender parts.
  • When you encounter one, stay in this area and cut it into 15 slow and very short strokes.
  • Focus on your massage only on a painful spot. Next, go to the next tender area or next muscle in your to-do list.

For massage you can use your fingers and support them with your other hand, or you use your hands. I personally use my “back-to-back” hands when grinding the main psoas and my backed fingers while working my iliacus.

The softest and most painful spots on the iliopsoas muscle, and therefore the focus, you may encounter near your navel, in the lower third and outside the front of your pelvis, and at the very end. down to the short muscles before attaching to his tendon.

3. Stretches and exercises for prevention

Stretching and exercising can be used to prevent iliopsoas bursitis. One of the main causes is friction and rubbing that can occur when the hips are very tight. Stretching can help reduce stress. There are many layers that focus on the hips including the following:

  1. Lying hip rotation; Lie on the floor with flat feet and bent knees. Place one ankle on the other knee. Rotate the hips in and out.
  2. Butterfly stretch; Sit on the floor and keep your feet together. Kneel gently towards the floor.
  3. Side kick; Stand up, lift one leg out sideways. Do this on both sides and repeat between 10 to 15 times on each side.
  4. Hip raises; Lie on the floor with both feet planted on the floor near the buttocks. Raise one leg straight up, keeping the thighs straight. Lift the hips from the bottom.
  5. Leg raises; Place both hands and knees on the floor. Raise one foot back toward the sky and back to the fourth. Repeat each side between 10 to 15 times.

If you do not, you are not in the muscles and you have to make sure you get back on track. Normally, you do not need to massage this area because massage of the upper iliopsoas muscle reduces tension in its lower part. Still, you may feel different and need to work the area.

4. Strengthening

If your iliopsoas muscles are weak, strengthening exercises can be done. A simple straight leg is lifted up on your back or marching while sitting in opposition may be recommended. Resistance can be increased by the weight of the cuff or by the resistance band.

You can also strengthen your iliopsoas while standing. Just use a resistance loop that is tied to something solid. Wrap a loop around your ankle, keep it upright, and stretch your straight leg forward. Hold the folded position for three seconds, then release it slowly.

Strengthening exercises can be done for 15 to 20 repetitions. Two or three sets can be done once a day. Stop if you feel any increased pain while exercising.


Iliopsoas syndrome is caused by overuse and overuse, very quickly. It is important to start small and build slowly, whether you are a fitness enthusiast or trying to increase your fitness schedule. Follow the rule of not increasing the activity rate by no more than 10% per week.

Iliopsoas bursitis is easy to treat in most cases. It usually requires a little rest and care to improve the symptoms and heal the damage. Stretching and hip focused exercises are helpful in preventing iliopsoas bursitis.