Originally Posted by segbrown
I used to have lots of issues with a tight psoas. It will help to go see a pt who can release it, or sometimes I would lie on my back and just push down in there (beneath the bony part of your hip) where you can feel the knot. That's what the therapist will do. You can also DIY by lying down on a ball, like a tennis or softball, face down on the floor, arch your back a little until you hit it. It will most likely hurt. It hurts when the pt does it, too. It can get very tender.
That lunge stretch is a good one. Good luck!
working it yourself is probably best done once a PT has shown him how - its an area that is easily aggravated, and depending where you poke around, the femoral nerve runs through there, so you want to be careful.
I agree with the suggestion of seeing a physio or athletic therapist. Assuming you find a good one, it should serious expedite the recovery process. Sounds like you are right on it being the psoas or iliacus (iliopsoas doesn't technically exist - it's iliacus and psoas). They are the only two hip flexors that work above 90 degrees. I wonder if you have developed what is sometimes called anterior femoral glide syndrome. Google it for more, but basically it occurs when hip flexors are too tight and glutes are too weak, which causes the femoral head (top of the thigh bone) to be pulled unaturally into the acetabulum (the socket bone in the hip's ball and socket joint). This can then result in pinching of the labrum (soft tissue that surrounds the acetabulum). The weak glute can force the TFL (tensor fascia latae) to have to do too much, which makes it fatigue and thus get painful.
"lower crossed syndrome" is another term for the postural condition that causes anterior femoral glide syndrome.
desk sitting and lots of time at a desk also contribute. And for some people the bony structure of their hip can exacerbate the problem.
So basically work your a$$ off, stretch your hip flexors (but not to a point of pain - be gentle if they are inflamed), and stay away from weight lifting exercises that put you in a position where your torso to leg angle is < 80. So - for now - avoid the seated row, and bilateral squats or deadlifts.
And I'll just get on my "machines suck" soap box to suggest you should avoid seated rows anyhow. :)