{"id":1697,"date":"2025-03-05T15:55:32","date_gmt":"2025-03-05T15:55:32","guid":{"rendered":"https:\/\/shvfys.dk\/?p=1697"},"modified":"2025-03-05T15:55:40","modified_gmt":"2025-03-05T15:55:40","slug":"iliopsoas-og-cykling-naar-hofteboejeren-begraenser-dit-traad","status":"publish","type":"post","link":"https:\/\/shvfys.dk\/index.php\/2025\/03\/05\/iliopsoas-og-cykling-naar-hofteboejeren-begraenser-dit-traad\/","title":{"rendered":"Iliopsoas og cykling \u2013 N\u00e5r hofteb\u00f8jeren begr\u00e6nser dit tr\u00e5d"},"content":{"rendered":"\n<h5 class=\"wp-block-heading\">Der er skrevet b\u00f8ger om psoas\u2019 betydning for kroppens generelle funktion og balance, men n\u00e5r det kommer til cykling, er musklens funktion og betydning mere kompleks.<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En velfungerende Iliopsoas bidrager til en effektiv kraftoverf\u00f8rsel, is\u00e6r i den opadg\u00e5ende fase af pedalbev\u00e6gelsen, men den kan ogs\u00e5 blive en begr\u00e6nsende faktor. Stramhed eller tr\u00e6thed i musklen kan f\u00f8re til kompensationsm\u00f8nstre, der p\u00e5virker b\u00e5de performance og komfort p\u00e5 cyklen. Mange ryttere oplever eksempelvis nedsat bev\u00e6gelighed i hoften, l\u00e6ndesmerter eller asymmetrisk tr\u00e5d, hvilket ofte kan spores tilbage til iliopsoas\u2019 tilstand.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I denne artikel sk\u00e6rer vi ind til benet og ser n\u00e6rmere p\u00e5, hvordan iliopsoas p\u00e5virker cykelryttere \u2013 b\u00e5de i forhold til biomekanik, pr\u00e6station og de problematikker, der ofte ses i klinikken. Vi dykker ned i musklens funktion i pedalarbejdet, de typiske udfordringer og hvordan m\u00e5lrettet tr\u00e6ning og behandling kan optimere dens funktion for at sikre et mere effektivt og skadesfrit tr\u00e5d.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Hvad er iliopsoas, og hvad g\u00f8r den?<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Iliopsoas<\/strong>&nbsp;er en kombination af&nbsp;<strong>m. psoas major<\/strong>&nbsp;og&nbsp;<strong>m. iliacus<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Psoas major<\/strong>\u00a0udspringer fra l\u00e6ndehvirvlerne (T12-L5).<\/li>\n\n\n\n<li><strong>Iliacus<\/strong>\u00a0udspringer fra hoftebenets inderside.<\/li>\n\n\n\n<li>De samles og h\u00e6fter p\u00e5 l\u00e5rbenets inderside (<strong>trochanter minor<\/strong>).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Musklen er prim\u00e6rt ansvarlig for&nbsp;<strong>hoftefleksion<\/strong>, men dens rolle i cykling er langt mere kompleks.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Iliopsoas\u2019 funktion i cykeltr\u00e5det<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Musklens rolle i pedalbev\u00e6gelsen<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Iliopsoas er is\u00e6r vigtig i&nbsp;<strong>den opadg\u00e5ende fase<\/strong>, hvor den hj\u00e6lper med at&nbsp;<strong>l\u00f8fte benet og tr\u00e6kke pedalen opad<\/strong>. Derudover&nbsp;<strong>stabiliserer den b\u00e6kkenet<\/strong>, hvilket er afg\u00f8rende for et effektivt tr\u00e5d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dog er der uenighed om, hvor aktiv iliopsoas egentlig er i cykeltr\u00e5det. Nogle studier peger p\u00e5, at&nbsp;<strong>manglende hoftemobilitet<\/strong>&nbsp;og en&nbsp;<strong>aggressiv ops\u00e6tning med stort drop<\/strong>&nbsp;mellem sadel og styr kan begr\u00e6nse musklens funktion.<\/p>\n\n\n\n<div class=\"wp-block-group has-pale-cyan-blue-background-color has-background\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h5 class=\"wp-block-heading\"><strong>Biomekanik og muskelaktivering<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Aktivering i den opadg\u00e5ende fase<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u00e5r pedalen passerer 180 grader (nederste punkt) begynder iliopsoas at aktivere for at tr\u00e6kke l\u00e5ret op.<\/li>\n\n\n\n<li>Aktiviteten topper mellem\u00a0<strong>270-360 grader<\/strong>, hvor hoften er mest flekteret.<\/li>\n\n\n\n<li>Fra 0-180 grader arbejder iliopsoas prim\u00e6rt excentrisk med et stabiliserende form\u00e5l af b\u00e6kkenet samt i en relation mellem nedre ryg og ben.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Samarbejde med andre muskler<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iliopsoas arbejder t\u00e6t sammen med&nbsp;<strong>rectus femoris<\/strong>&nbsp;og andre hoftefleksorer.<\/li>\n\n\n\n<li>Ved h\u00f8j kadence assisterer&nbsp;<strong>m. sartorius og m. tensor fasciae latae<\/strong>&nbsp;i bev\u00e6gelsen.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Problemstillinger relateret til iliopsoas i cykling<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Hofteimpingement<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En&nbsp;<strong>stram iliopsoas<\/strong>&nbsp;kan&nbsp;<strong>begr\u00e6nse hoftefleksionen<\/strong>, hvilket skaber en trykkende smerte foran i hofteleddet \u2013 s\u00e6rligt ved maksimal hofteb\u00f8jning.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Almindeligt hos ryttere med\u00a0<strong>aggressiv aerodynamisk position eller en uhensigtsm\u00e6ssig lav sadelh\u00f8jde<\/strong>.<\/li>\n\n\n\n<li>Kan f\u00f8re til\u00a0<strong>ubehag, nedsat kraftoverf\u00f8rsel og kompensation i l\u00e6nden<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nerveirritation<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Iliopsoas kan p\u00e5virke&nbsp;<strong>n. femoralis<\/strong>, som forsyner forsiden af l\u00e5ret.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dette kan resultere i\u00a0<strong>snurren, nedsat f\u00f8lelse og svaghed<\/strong>\u00a0i quadriceps, hvilket p\u00e5virker muskelkontrollen i tr\u00e5det.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Asymmetrisk pedaltr\u00e5d<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nogle ryttere har en\u00a0<strong>unilateral svaghed eller stramhed<\/strong>\u00a0i iliopsoas, hvilket skaber et\u00a0<strong>sk\u00e6vt tr\u00e5d<\/strong>.<\/li>\n\n\n\n<li>Dette kan f\u00f8re til\u00a0<strong>\u00f8get kn\u00e6vandring<\/strong>, ineffektiv kraftoverf\u00f8rsel og risiko for\u00a0<strong>overbelastning af modsatte ben<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Hvordan behandles og optimeres iliopsoas?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En grundig&nbsp;<strong>klinisk unders\u00f8gelse<\/strong>&nbsp;er n\u00f8dvendig for at identificere problemets pr\u00e6cise \u00e5rsag.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hoftebev\u00e6gelighed testes<\/strong>\u00a0for at vurdere musklens mobilitet.<\/li>\n\n\n\n<li><strong>Bikefit vurderes<\/strong>, s\u00e5 hoftevinklen optimeres og belastningen p\u00e5 iliopsoas mindskes.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-group has-pale-cyan-blue-background-color has-background\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h5 class=\"wp-block-heading\"><strong>Behandlingsstrategier<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">1.&nbsp;<strong>Mobilitetstr\u00e6ning<\/strong>&nbsp;\u2013 Str\u00e6k\u00f8velser for at&nbsp;<strong>genoprette hoftens bev\u00e6gelighed<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2.&nbsp;<strong>Styrketr\u00e6ning<\/strong>&nbsp;\u2013 Fokuseret tr\u00e6ning for at&nbsp;<strong>sikre symmetri og stabilitet<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3.&nbsp;<strong>Cykeloptimering<\/strong>&nbsp;\u2013 Justering af&nbsp;<strong>sadelh\u00f8jde, setback og klampeposition<\/strong>&nbsp;for at reducere belastningen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Styrketr\u00e6nings\u00f8velser<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dead bug \/ Psoas March<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u00e6ningsprogrammet er udarbejdet i <a href=\"https:\/\/www.exorlive.com\/dk\">Exolive.com<\/a><\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/shvfys.dk\/wp-content\/uploads\/2025\/03\/Iliopsoas-cykling-og-traening.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed Iliopsoas - cykling og tr\u00e6ning.\"><\/object><a id=\"wp-block-file--media-d67f3d40-5931-4c6e-a33c-d36072c20e16\" href=\"https:\/\/shvfys.dk\/wp-content\/uploads\/2025\/03\/Iliopsoas-cykling-og-traening.pdf\">Iliopsoas &#8211; cykling og tr\u00e6ning<\/a><a href=\"https:\/\/shvfys.dk\/wp-content\/uploads\/2025\/03\/Iliopsoas-cykling-og-traening.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-d67f3d40-5931-4c6e-a33c-d36072c20e16\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tr\u00e6ningsimplikationer<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fokus p\u00e5 diagonal stabilitet og neuromotorisk tr\u00e6ning (koordination) er en vigtig komponent i tr\u00e6ningsprogrammet. Det er desuden ogs\u00e5 hensigtsm\u00e6ssigt at have fokus p\u00e5 de omgivende muskul\u00e6re og ledstrukturer, da der ofte er en sammenh\u00e6nge mellem smerte i hoften og eksempelvis stramme bagl\u00e5rsmuskler. <\/p>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Konklusion<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Iliopsoas er en afg\u00f8rende muskel for at skabe&nbsp;<strong>en j\u00e6vn, effektiv og kraftfuld pedalbev\u00e6gelse<\/strong>, is\u00e6r i den opadg\u00e5ende fase af tr\u00e5det.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Optimal funktion<\/strong>\u00a0af iliopsoas bidrager til bedre\u00a0<strong>kadence, stabilitet og muskelkoordination<\/strong>.<\/li>\n\n\n\n<li><strong>Ubalance eller svaghed<\/strong>\u00a0kan f\u00f8re til\u00a0<strong>hofteproblemer, asymmetri og ineffektiv kraftoverf\u00f8rsel<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00e5lrettet&nbsp;<strong>mobilitetstr\u00e6ning, styrketr\u00e6ning og bikefit-optimering<\/strong>&nbsp;kan hj\u00e6lpe med at undg\u00e5 problemer og sikre en&nbsp;<strong>mere effektiv og smertefri cykeloplevelse<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Der er skrevet b\u00f8ger om psoas\u2019 betydning for kroppens generelle funktion og balance, men n\u00e5r det kommer til cykling, er musklens funktion og betydning mere kompleks. En velfungerende Iliopsoas bidrager til en effektiv kraftoverf\u00f8rsel, is\u00e6r i den opadg\u00e5ende fase af pedalbev\u00e6gelsen, men den kan ogs\u00e5 blive en begr\u00e6nsende faktor. Stramhed eller tr\u00e6thed i musklen kan [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1702,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_themeisle_gutenberg_block_has_review":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[17,53],"tags":[46,45,44,36,42,8,70,50,6,72,65],"class_list":["post-1697","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-artikler","category-bikefit","tag-bikefit-frederiksberg","tag-bikefit-koebenhavn","tag-bikefitting","tag-cykling","tag-fysioterapeut-frederiksberg","tag-fysioterapi","tag-hoftesmerte-under-cykling","tag-shvfys","tag-sindshvilevej-fysioterapi","tag-sindshvilevejs-fysioterapi","tag-smerte-under-cykling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - 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