Everything You Need to Know About Myositis Ossificans
What is Myositis Ossificans?
Myositis ossificans is when bone starts to form inside a muscle, usually after a deep muscle bruise or trauma. Instead of healing normally, the muscle starts to calcify (harden), creating a lump of bone in the soft tissue.
An analogy…
Imagine you accidentally drop cement into a sponge. Over time, that soft sponge becomes hard and crusty in parts, that’s similar to how muscle turns hard when myositis ossificans develops.
What causes myositis ossificans?
It usually develops after a severe contusion or muscle strain, especially if there’s bleeding into the muscle (like in a quadriceps or hamstring). If the muscle is massaged too hard, stretched too early, or reinjured during healing, the body can send the wrong signals and start depositing bone tissue in the muscle.
What are the signs and symptoms of myositis ossificans?
- Firm, painful lump in the muscle, usually developing a few weeks after an injury
- Ongoing pain or tightness that doesn’t improve as expected
- Limited range of motion or stiffness near the affected area
- Pain that increases with activity or stretching
- Bruising and swelling may have been present in the early stages
- Visible on X-ray as a cloudy or hardened area in the muscle (usually after 3–4 weeks)
What tests are used to diagnose myositis ossificans?
Palpation: A firm, tender lump is often felt in the injured muscle.
Range of motion testing: Pain or restriction in movement.
X-ray: Reveals bone formation within the muscle (after about 3 weeks).
How long does myositis ossificans take to heal?
- Mild cases can settle in 6–8 weeks
- Moderate to severe cases may take 3 to 6 months to fully resolve
- In rare cases, surgery may be needed if the bone growth causes ongoing pain or limits function
How does myositis ossificans happen?
- Deep muscle contusions
- Aggressive massage or stretching too soon after injury
- Returning to sport too early after a muscle strain or tear
- Repeated trauma to the same area
- Poor injury management, especially ignoring swelling or bleeding
- Overtraining without proper recovery
What treatment can help myositis ossificans?
- Rest and protect the affected area from further trauma
- Ice therapy
- Gentle range-of-motion and strengthening exercises
- Monitor with X-ray to check the size and progress of the bone formation
- Iontophoresis or shockwave therapy
What exercises or stretches can I do for myositis ossificans?
- Gentle range of motion exercises within pain-free limits
- Gradual strength training for surrounding muscles
- Stretching
- Balance and control exercises
- Low-impact aerobic training
What products can help with myositis ossificans?
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A hip flexor strain happens when one of the muscles at the front of your hip, mainly the iliopsoas or rectus femoris, gets overstretched or torn. It’s a common injury in sports that involve kicking, sprinting, or sudden movements, causing pain at the front of the hip or groin.
An analogy…
Think of the hip flexor muscles like strong elastic bands that lift your knee toward your chest. If they are stretched too quickly or too far, they can tear like a snapping rubber band.
What are other names that a hip flexor strain can be called?
Hip Flexor Injury, Iliopsoas Strain, Psoas Strain, Hip Flexor Tear, Strained Iliopsoas Muscle, Torn Iliopsoas Muscle, Pulled Hip Flexor
What causes a hip flexor strain?
The hip flexors are a group of muscles that help you lift your thigh toward your body. A strain happens when the muscle fibres are overloaded, usually from a sudden burst of force or a rapid stretch beyond their limit. This causes small (or large) tears in the muscle or its tendon near the pelvis.
What are the signs and symptoms of a hip flexor strain?
- Sharp pain at the front of the hip or groin area
- Tenderness when pressing the hip flexor muscles
- Pain with lifting the knee, sprinting, kicking, or climbing stairs
- Stiffness or weakness in the hip, especially when bending forward
- Swelling or bruising in the front of the hip
- Pain when stretching the hip backward
What tests are used to diagnose a hip flexor strain?
Palpation: Feeling for tenderness in the front of the hip
Resisted hip flexion test: Pain when lifting the knee against resistance
Stretching tests: Extending the hip backward reproduces symptoms
How long does a hip flexor strain take to heal?
Grade 1 (mild) strains often heal in 1 to 2 weeks. Grade 2 (moderate) strains usually take 3 to 6 weeks. Grade 3 (severe) strains (significant tearing) can take 8 to 12 weeks or more to fully recover.
How does a hip flexor strain happen?
- Sudden sprinting or kicking movements
- Explosive acceleration or direction changes
- Tight hip flexor muscles
- Poor warm-up or muscle preparation
- Weak glutes and core, causing the hip flexors to overwork
- Fatigue or previous hip injuries increasing the risk
What treatment can help a hip flexor strain?
- Relative rest from aggravating activities early on
- Ice application for the first 48–72 hours to control swelling
- Manual therapy (massage, dry needling, and stretching)
- Progressive strengthening and controlled stretching of the hip flexors
- Postural retraining and core strengthening
- Gradual return to running, kicking, and sport-specific drills
What exercises or stretches can I do for a hip flexor strain?
- Isometric hip flexor holds
- Glute and core strengthening exercises
- Gentle hip flexor stretches
- Straight leg raises to rebuild control
What products can help with a hip flexor strain?