🔈 ILIOPSOAS TIGHTNESS CAUSED BY INGUINAL LIGAMENT DISFUNCTION
🔒 ANATOMY & FUNCTION
The Inguinal Ligament is a constricted band of thick fibrous connective tissues which are present in the pelvic region of the body. These tissues arise from the external oblique and course through across the groin and attaches to the front part of the iliac spine. The inguinal ligament forms the floor of the inguinal canal and provides support to the passage of structures through the canal.
The inguinal ligament supports the muscles which course inferiorly to the fibers of the ligament, including the iliopsoas muscles. It also supports the femoral vein, artery, and nerve along with other blood vessels and nerves of the lower extremities as they course through the pelvic area. This support is important to maintain the flexibility of the hip and supply nutrients and blood supply to the lower extremities.
🔒 PAIN SYMPTOMS AND DIAGNOSIS
According to a peer-reviewed report published in the Ochsner Journal and the National Institutes of Health, inguinal ligament pain has several possible diagnoses:
➡️ Direct hernia where a bulge is able to be seen
➡️ Indirect hernia where a bulge is not able to be seen (sports hernia or athletic pubalgia)
➡️ Ligament and muscle strains affecting the adductors, lower abdominals, or ilipsoas muscles
➡️ Nerve entrapment (one of the possible complications of a sports hernia)
➡️ Hip joint issue
🔒 INGUINAL LIGAMENT PAIN TREATMENT
The ligament also helps to supports the iliopsoas muscles which includes the psoas major muscle that runs from your upper femur, through your pelvis, to your lower spine.
Because of its positioning, the ligament is responsible for helping to support the lower abdominal wall and prevent the groin from tearing.
When looking at muscle and ligament issues, there are two causes of the pain, and the first is much less serious.
➡️ Groin Strain
➡️ Sports Hernia
A groin strain is a more common type of injury where the muscles of the groin become overstretched or tear slightly as a result of sudden movement, such as sprinting or a quick shift during a game of soccer or basketball.
Groin strain treatment is relatively straightforward and follows the 3-point physical therapy approach:
💡Stretching
💡Mobility
💡Strengthening
With just stretching and no mobility work or strengthening exercises, you will not see lasting flexibility and pain relief - it will be only transient and short-term right after you get done. With just physical therapy exercises and no mobility, you will be unable to get into the proper positioning. This leads to poor form and incorrect movement patterns - which is how you got injured in the first place. Bottom line, make sure you do all three.
🔒 GROIN STRAIN EXERCISES
You can begin stretching your groin muscles right away. Stretch gently and avoid any pain. If you have pain while doing these exercises, you should not do them.
🛠 Hip adductor stretch: Lie on your back. Bend your knees and put your feet flat on the floor. Gently spread your knees apart, stretching the muscles on the inside of your thighs. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
🛠 Side plank: Lie on your side with your legs, hips, and shoulders in a straight line. Prop yourself up onto your forearm with your elbow directly under your shoulder. Lift your hips off the floor and balance on your forearm and the outside of your foot. Try to hold this position for 15 seconds and then slowly lower your hip to the ground. Switch sides and repeat. Work up to holding for 1 minute. This exercise can be made easier by starting with your knees and hips flexed toward your chest.
🛠 Resisted hip flexion: Stand facing away from a door. Tie a loop in one end of a piece of elastic tubing and put it around the ankle on your injured side. Tie a knot in the other end of the tubing and shut the knot in the door near the floor. Tighten the front of your thigh muscle and bring the leg with the tubing forward, keeping your leg straight. Return to the starting position. Do 2 sets of 15.
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