Had a bad run ☹️ Hips are very sore. - Bridge to 10K

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Had a bad run ☹️ Hips are very sore.

RunBrianRun profile image
RunBrianRunGraduate10
16 Replies

I was aiming for 10km but struck out at 6.4 with really sore hips. Cardio, knees and legs felt fine but boy oh boy my hips were on fire. I had to stop and walk home. I warmed up well but this was an outside run and I usually run on the treadmill. Feel like cr@p now as I have an 8km race next Friday and there’s no way I’m going to finish that if I feel like this then. 😩

16 Replies

I had pain in the top of my thighs, inset of buttocks (where the joint meets) last long run, but it passed quickly and didn't emerge with the next run. I wonder if runs reach new spots, stir things up and are then ok. Does it still hurt? Do you heel strike? I don't, but if I land on my heel because of an unseen dip etc, it jars my hip.

RunBrianRun profile image
RunBrianRunGraduate10 in reply to

I’m not sure if I heel strike or not. I probably do though. The surfaces here are quite forbidding it’s either tarmac or stony lumpy sand. I’ve been stretching it all off since I got back and the pain has subsided now.

It seems like there a few sore spots that I can press down on with my thumb if I press hard enough. Top of the thigh just under the pelvic bone around to the top of the thigh in the soft tissue near where the femur sticks out. And again round to my buttock/glutes.

I’ll do more research and see if it still hurts in a few days I’ll go see the doctor in our orthopaedic hospital.

Millsie-J profile image
Millsie-J

Sorry to hear this ! Take a few days break Brian.

Maybe try one run a week outside to start with, not too far, and build it from there. Try to run on trail or grass as it is easier on the joints than tarmac.

I always warm up my joints , top to toe before a run, hips and knees particularly.

RunBrianRun profile image
RunBrianRunGraduate10 in reply to Millsie-J

Thanks millsie. I’m going to back off and see how I feel and just do cross training and weights for a few days and maybe some hip strengthening exercises. If it still hurts then it’s no race and off to the docs. ☹️

Millsie-J profile image
Millsie-J in reply to RunBrianRun

Maybe a good idea to let it subside before you start the hip strengthening exercises.

Hope it eases soon!

Irishprincess profile image
IrishprincessAmbassador

Make sure you stretch often, not just after each run but for several times throughout the day. The sitting figure -of -four is a great stretch for your hips. Google it. And try sitting on a tennis ball. It's great for easing tightness in your hips.

You'll be fine for your race. Take a few days rest and do a couple of short easy runs this week. Just keep stretching.

RunBrianRun profile image
RunBrianRunGraduate10 in reply to Irishprincess

Thanks Irishprincess. I’ll look up that exercise, mind you I’m a bit concerned about sitting on a tennis ball! 😂

Sadie-runs profile image
Sadie-runsGraduate10 in reply to RunBrianRun

It’s fun. Sort of.

RunBrianRun profile image
RunBrianRunGraduate10 in reply to Irishprincess

Just tried that figure of 4 stretch. Felt GOOOOOD... thanks for that!!

Irishprincess profile image
IrishprincessAmbassador in reply to RunBrianRun

Try this too. My pilates teacher gave me this one.

m.youtube.com/watch?v=ipEXZ...

RunBrianRun profile image
RunBrianRunGraduate10 in reply to Irishprincess

Cool, thanks! Is it ok to do these without warming up or can I just get on with it?

Irishprincess profile image
IrishprincessAmbassador in reply to RunBrianRun

Always stretch warm muscles never cold. These are perfect for after a run and other exercise but even a walk around the house will do, a few squats, lunges etc and then strettch. One tip on that one, when you're kneeling on all fours place your right foot against the inside of your left hand and then drop your right knee as shown. This gives you a better stretch. Enjoy!

Sadie-runs profile image
Sadie-runsGraduate10 in reply to Irishprincess

Ooh that’s also a yoga move - “reclined pigeon” - it feels lovely.

Millsie-J profile image
Millsie-J in reply to Sadie-runs

If you have dodgy knees you can do this on the stairs.......stand at the bottom......foot of bent leg on a suitably high stair, no pressure through the knee.

Sadie-runs profile image
Sadie-runsGraduate10 in reply to Irishprincess

The Princess gives very good advice. I had sore hips after graduating, and I swear the figure of four stretch sorted me out! I do hope it subsides soon - don’t panic!

Since my sore hip issue has gone, I have focussed on strengthening my glutes and core. Glutes play a major role in running, and if not strong can result in hip pain, I have read...

acebiros profile image
acebiros

I had the exact same thing with my right hip. Went to sports therapist - he told me the reason for my hip pain was that my back was out of alignment! A couple weeks' rest, two sessions of manipulation with the therapist, along with regular glute, piriformis and lumbar stretches has sorted me out hopefully! I hope you're back up and running soon! :)

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