If you are a dancer with hip pain, it could be due to overuse of any one of several muscles and structures within the hip area. One of these muscles is the Illiopsoas.

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This is a group of muscles including the psoas major and illiacus that are responsible for hip flexion. Tightness or strain of the iliopsoas can lead to hip pain that is activated when you require deep hip flexion.

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In Ballroom and Latin dancing deep hip flexion is integral to various movements with the dance styles, especially when dancers emphasize dynamic legwork, extensions, or powerful Latin movements. Here are some examples where deep hip flexion plays a key role:

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• Lunges in Tango: In both American and International Tango, lunges involve one dancer stepping into a deep flexion with one hip while maintaining a strong, grounded stance. This position     requires bending deeply at the hip of the supporting leg, often creating a dramatic effect and enhancing the close connection between partners.

• Cuban Motion in Latin Dances (e.g., Rumba, Cha-Cha): Cuban motion relies on alternating hip actions, where the hip flexors engage deeply on each step, especially during forward and backward movements. This rolling motion of the hips creates a strong visual effect and rhythm, with the hips flexing as each leg steps forward or backward.

• Dip in Viennese Waltz: In some variations of the Viennese Waltz, dancers perform dips that require deep flexion in the supporting leg's hip, combined with a counterbalance from the partner. This creates an elegant descent where the leader or       follower drops gracefully into a lowered position, often during rotations or flowing sequences.

• Batucada in Samba: In Samba, batucadas involve quick, repetitive steps and a   distinctive rolling hip action that requires significant hip flexion as the legs and hips engage alternately. The movement’s bounce and hip articulation require a deep  flexion in each step to maintain the iconic Samba rhythm and flow.

• Drop or Swoop in American Smooth (Foxtrot or Tango): This dramatic movement, where the follower is guided into a low position by the leader, often requires deep hip flexion to balance and control the descent. The follower’s supporting leg bends at the hip and knee while extending the other leg outward, creating a sweeping     motion close to the floor.

• Forward Walks in Rumba: The forward walk is a foundational move in Rumba that involves deep hip flexion with each forward step, allowing the dancer to settle into each step with control and fluidity. This is especially evident in slow, deliberate steps, where the hip flexors engage deeply as the back leg drives forward.

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These movements demand strength and flexibility in the hip flexors to highlight the dramatic and expressive qualities of ballroom dancing. Proper technique and conditioning are essential to execute deep hip flexion safely and effectively in these situations.

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Iliopsoas tightness, strain, or tendinitis can cause a distinct pattern of pain. This muscle group is a major hip flexor and stabilizer of the lower back and pelvis, so dysfunction here can lead to pain that affects both the hip and lower back areas.

Here are some common pain patterns associated with iliopsoas dysfunction so if you are experiencing any of these it could be the Illiopsoas that needs to be addressed:

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1. Front of the Hip and Groin

• The most common pain pattern is in the front of the hip or deep in the groin area. This pain may worsen with activities that require hip flexion, like lifting the leg, climbing stairs, or sitting up from a lying position.

• Dancers, runners, and people who sit for extended periods are particularly prone to feeling pain in this area due to repetitive hip flexion and tightness from prolonged sitting.

2. Lower Back Pain

• Since the psoas muscle attaches to the lumbar spine, iliopsoas dysfunction often causes lower back pain, typically described as a deep, aching pain near the spine, just above the pelvis.

• Pain here is often felt during prolonged standing, walking, or twisting movements. Lower back discomfort may also arise from compensatory movements or tightness that transfers strain to the lumbar area.

3. Referred Pain to the Anterior Thigh

• Pain can sometimes radiate down the front of the thigh due to nerve involvement or tension in the iliopsoas that impacts nearby structures. This pain is generally dull or aching and may worsen with hip movements.

• Activities that stretch the iliopsoas, such as lunges or high kicks, can exacerbate this pattern.

4. Buttock Pain

• Though less common, some people with iliopsoas dysfunction experience pain that radiates toward the buttock area, particularly if compensatory tightness   develops in nearby hip rotators or stabilizers.

• This can happen if a person frequently uses their glutes and hamstrings to   counterbalance tight or overworked hip flexors, creating a "pulling" sensation in the buttock.

 5. Difficulty and Pain During Hip Extension

• Movements requiring hip extension (e.g., kicking the leg backward, pushing off when walking, or standing up straight after bending forward) can cause sharp pain in the front of the hip, as a tight or dysfunctional iliopsoas limits the hip's range of movement.

• For athletes, this pain might arise during stretches like the lunge stretch or during exercises like squats or deadlifts that require full hip extension.

6. Snapping Hip Syndrome

• In some cases, iliopsoas dysfunction can lead to a snapping sensation, known as internal snapping hip syndrome, where a tight iliopsoas tendon catches on the hip joint or pelvis as the leg moves, causing a snapping sound or sensation.

• This is usually painless, though in some cases, it can be accompanied by discomfort or a dull ache in the hip.

 

 

 

 

Addressing iliopsoas dysfunction typically involves a combination of stretching, strengthening exercises, and posture correction to help reduce pain and improve     function. Self-massage with a tennis ball or foam roller may also be helpful.

However, chronic or severe pain patterns may require physical therapy or medical attention to prevent long-term issues.

For help with stretching or treating the iliopsoas please contact me 07805622879