Good Yoga Poses
• If the pain is on the inner portion of the muscle and tendon mass, and hurts when raising the leg while sitting (with the knee straightened), the primary muscle suspect is the iliopsoas.
• There is a fluid filled bursa that will sometimes become sore and inflamed in this area.
• Some people notice a snapping of the tendon when the hip is twisted and moved forward and backward in the front of the hip. This usually does not cause pain.
• There are a number of other reasons for deeper pain in this area including hernias, stress fractures and damage to the joint. If the problem does not follow the typical pattern mentioned here, it is wise to see a doctor.
• Sitting for long hours during the workday reduces flexibility in the hip flexor region. Many runners have weak abdominal muscles which puts extra stress on this area. The hip flexors can be easily overwhelmed and injured during longer runs or walks due to the extension of the hip joint as the legs move forward and backward repeatedly.
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• yoga or walking faster (than in the recent past) forces the leg to extend farther to the rear. This is normal but until the body properly adapts, it can irritate this area.
• Lifting the leg further than normal, repeatedly, is also a cause. This occurs when yoga uphill, during speedwork and when racing.
• This injury is more likely when the pelvis is tilted forward. Since two of the primary muscles originate within the pelvis, it’s important that it be aligned properly.
• Excessive pronation, and less commonly supination, can force the leg to move forward and backward with more of a circular motion. This twists the hip slightly and can aggravate and pull the muscles and tendons diagonally. This is also is a common cause of pain on the bone bump at the front of the hip.
• Stretching is a common cause of hip flexor injury. Too much work in hip strength exercises can also be a cause.