pectineus or psoas muscle problem

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Hi guys

This is my first post and i really really need help.
I train 3-4 hours daily but on the race i seem to suffer to the pectineus or psoas muscle area a lot. I have this weird pain like cramp when i push for a long time but when i stop for 20-30sec is going away but the group is gone :(
I train very hard to say that i'm tired and can't follow the pace.

Has anyone experience the same problem? Any solutions or advices will come in handy.

Thanks

It's hard to give specific advice without knowing more about the situation but i would strongly advise seeing a physio or something similar.

I helped my mum get over adductor muscle issues (random cramping and pain in gracilis) through trigger point massage (targeting injured points in the muscle to release the tension), stretching and strengthening exercises. I would say that the massage was the biggest thing that helped her- she just had some kinda hand held massage thing that she would hold on the (giant!)knotted/ spasming areas in the muscle. So it might be an idea to feel along the muscle and try to find knotted areas or lines of tension and hold pressure along them to release it. You might be surprised to find lumps in the muscle that you were previously unaware of.

Also, as far as stretching and strengthening goes, think of your hip as a quadrant, with the stabilising muscles being the abductors, adductors and hip flexor groups. Muscle imbalances in any of these groups will cause imbalances in movement and overcompensation by the other muscles. So if it is an adductor group muscle that is the problem (eg pectineus), it's advisable to progressively strengthen the abductor group. If you find it's the psoas muscle that you want to strengthen, then strengthen the other muscles as well, because of the relationship between them.

Also, perhaps look at bike setup, maybe it is forcing you to overuse a muscle group.

Try to find out what triggers you off if it's at all possible and avoid doing that thing for a good few weeks (it takes longer than you might think to recover) and gradually build up again.

Hi,
Getting assessed make sense, however some thoughts. I assume you are in the drops when this occurs, you mentioned the bunch is gone...so my though train is around the position you are in.

The position in the drops at the pelvis is one of maximal lumbopelvic flexion. While Psoas is a hip flexor it has to travel past the inguinal ligament, when you are flexed forward as in the drops this puts physical pressure ( ischemic) on the illiopsoas and also puts a stretch on it. So, download some psoas stretches from google images and do them religiously for a few days and try again, if this helpd they were getting too short.

If this doesnt help, you may want to consider getting your lumbar spine assessed as the nerve supply to the psoas is the upper lumbar roots, aberant biomechanics here can create a facilitated muscle (spasm). The higher load environments such as racing puts all manner of stress on the lumbopelvic stabilizers and if you have a weak link the lumber spine may be facilitating muscles associated with areas of injury ( consciously painful or not ).

Also, ensure you are not pulling up overly on the upstroke, this is innefficient and can cause problems especially if you have lumbopelvic stability issues.

All the best.
Ian