Iliac muscle | Magicfit

Definition and importance

The iliac muscle is one of the most essential muscles of the human body, often overlooked outside medical and sporting circles. Located in the pelvic region, it plays a crucial role in the mobility and stability of the trunk and the lower limbs.

This article aims to explore its definition, its function, its anatomy, as well as its importance in our daily life and in sport.

What is the iliac muscle?

It is a flat and large muscle that extends from the internal iliac fossa (the internal part of the iliac bone) to the femur, where it combines with the psoas muscle to form the psoas-pusk muscle. The latter is often considered a unique muscle due to its synergistic function. The iliac muscle, with the psoas muscle, is one of the main hip flexors.

Iliac muscle anatomy

It consists of muscle fibers that allow her to contract effectively. Its shape and position give a great ability to generate strength during the flexion of the hip. He is innervated by the femoral nerve, which allows him to respond quickly to nerve signals, thus making the movements more fluid.

Iliac muscle functions

It has several key functions:

1 – Flexion of the hip : It allows you to lift your thigh towards the trunk, thus facilitating movements such as walking, running and climbing stairs. This function is particularly important for daily activities and sporting performance.

Flexion of the hip

2 – Trunk stability : By supporting the spine and the pelvis, the iliac muscle contributes to postural stability. It has a role in maintaining a good posture, which is essential to avoid back pain and imbalance problems.

Trunk stability

3 – Isometric contraction : The iliac muscle helps to stabilize the trunk during dynamic movements, in particular those involving the lower part of the body. This is crucial for activities such as jumping, breed or even thinner movements, like getting up with a chair.

Isometric contraction

4 – Lateral mobility : Although it is mainly a flexor, the iliac muscle also contributes to the lateral mobility of the hip, which allows better agility and coordination in the movements.

Lateral mobility

Importance in sport and rehabilitation

For athletes, it is often at the center of performance concerns. A strong and flexible iliac muscle can improve the power and efficiency of the movements, which is crucial in sport such as football, basketball and dance. The flexibility of the iliac muscle also contributes to a greater breadth of the movement, allowing athletes to perform at best.

On the other hand, tensions or injuries in this muscle can cause low back pain problems, hip pain and mobility. Iliache muscle lesions can often derive from overwork, repetitive movements or poor posture.

In the context of rehabilitation, specific exercises aimed at the iliac muscle can help restore function and reduce pain. Physiotherapists often incorporate stretching exercises and strengthening the iliac muscle to treat the hip and a lower injury.

Techniques such as myofascial relaxation can also be used to relieve tension in this region.

Reinforcement and stretching exercises

To maintain the health of the iliac muscle, it is important to integrate the reinforcement and elongation exercises in the routine.

Here are some examples:

1 – Psoas spreading : In a slit position, with one knee on the ground and the other leg bent at 90 degrees, gently push the pelvis forward to lengthen the iliac muscle.

Lengthening of the psoas

2 – Flexion of the hip : In an upright position, lift one leg forward keeping the other stable leg. This targets the iliac muscle and improves its strength.

Flexion of the hip

3 – Pont : Lying on the back, the knees bent, raises the pelvis while contracting the buttocks and the iliac muscle. This exercise strengthens the pelvic region and improves stability.

Conclusion

Although it is often neglected, it plays a fundamental role in our ability to move and maintain a correct posture.