The next phase of treatment (after the first 48 to 72 hours) involves a number of
physiotherapy techniques. The application of heat and massage is one of the most
effective treatments for removing scar tissue and speeding up the healing process
of the muscles and tendons.
Once most of the pain has been reduced, it is time to move onto the rehabilitation
phase of your treatment. The main aim of this phase is to regain the strength, power,
endurance and flexibility of the muscles and tendons that have been injured. Click
here for a complete and
com prehensive article on the treatment of soft tissue injuries.
Prevention
There are a number of preventative techniques that will help to prevent both iliopsoas
tendonitis and iliopsoas syndrome, including modifying equipment or sitting positions,
taking extended rests and even learning new routines for repetitive activities.
However, there are four preventative measures that I feel are far more important
and effective.
First: a thorough and correct warm up will help to prepare the muscles and
tendons for any activity to come. Without a proper warm up the muscles and tendons
will be tight and stiff. There will be limited blood flow to the hip area, which
will result in a lack of oxygen and nutrients for the muscles. This is a sure-fire
recipe for a muscle or tendon injury.
Before any activity be sure to thoroughly warm up all the muscles and tendons that
will be used during your sport or activity. Click here for a detailed explanation
of
how, why and
when to perform your warm up.
Second: rest and recovery are extremely important; especially for athletes
or individuals whose lifestyle involves strenuous physical activity. Be sure to
let your muscles rest and recover after heavy physical activity.
Third: strengthening and conditioning the muscles of the hips, buttocks and
lower back will also help to prevent iliopsoas tendonitis and iliopsoas syndrome.
And fourth: (and most importantly) flexible muscles and tendons are extremely
important in the prevention of most strain or sprain injuries. When muscles and
tendons are flexible and supple, they are able to move and perform without being
over stretched. If however, your muscles and tendons are tight and stiff, it is
quite easy for those muscles and tendons to be pushed beyond their natural range
of movement. When this happens, strains, sprains, and pulled muscles occur.
Stretching is one of the most under-utilized techniques for improving athletic performance,
preventing sports related hip pain, and properly rehabilitating sprain and strain
injury. Don't make the mistake of thinking that something as simple as stretching
won't be effective.