I think I have been a little too aggressive in stretching it during the healing process. Everything I have seen recently has stressed the importance of not deep stretching while the tissue is in the process of healing and laying down new muscle tissue. Seems like common sense, something I have an issue with - I think the couch stretch is just too intense for the stage that I am in.
The tricky part for me now is that I am no longer sure of what stage of healing the muscle is in. While I took the time off, clearly it has been re-aggravated by something recently and has been been broken down again. A few other athletes that I consider to be very well informed have also pointed out that the muscle could be being held in a position of strain by issues in other areas of the iliopsoas .
Bottom line: heat, ice, massage, and only LIGHT stretches for the next week or so until this spot feels better. Basically, I plan on only moving it through its range of motion and just forgoing stretches. Keep hips open any way I can. In addition, I will be frequently massaging my psoas area with the lax ball, because loosening up this area can only help my hip flexor return to normal function.
After the rest period I am going to have a more organized rehab plan. Alternating every 3 days I will perform:
- Straight rehab - sitting flexion, standing flexion, and sitting leg raises. Unassisted at first and then with band resistance, progressing through the bands. Starting at 3 x 10, emphasize the eccentric motion.
- Isometric shutdown lunge stretch - I think this will help to both strengthen that area and work on flexibility without causing too much stress. 2 minutes each leg.
- Hip circuit w/ band - this will focus on full hip ROM while also strengthening my abductors and adductors. Start with 10 reps all ways.
No more biking, double unders, or more anything on my legs. Time to cut the bull shit and quit dragging this out by trying to "stay in shape."
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