Aches and pains

[mrsgilly48]

Since starting running in Jan now running 5-9km 3 times per week gradually working towards 10km no real plans just love the freedom and benefits to my mental health especially. Had niggles and aches which are annoying stretch dynamic before and at such after. Latest since Saturday is ache/pain top of inner thigh right around hip? Any ideas ? Best exercises to help one day I will have no aches 😁x

[Sadie-runs Graduate10]

Hi mrsgilly

When I first started increasing distance I had a little hip pain. It’s frustrating, eh?! First off, perhaps take a few days off to rest it, I would say - this is your body’s way of telling you to ease up.

I saw a physio about my hip, as I was also suffering from a sore lower back. He immediately told me to start working on my glute and core strength, as he felt this was what was causing my hip pain. You need to have strong glutes (medius and maximus for glutes) and core to stabilise your pelvis, and thus your hips, for longer distance running. Pilates is excellent for core, glutes and hips. For my glutes I do squats and clams and “monster walking” with a resistance band. I have no hip pain now and am working up to HM distance.

I must say, adding strength training in to my weekly routine has really improved my running, just wish I had started sooner!

If rest and strengthening do not sort this out, do go see a physio, as the root cause could lay elsewhere. I hope it feels better soon!

Sadie-runs x

[kpks Graduate10]

Strength training on off days and Nike Training Clubs post run cool down. I once actually sprained my hip/leg during those knee cradling exercises !

[grumpyoldgirl]

The longer runs give me more aches and pains too. I take an extra recovery day after a longer run. Extra strength exercises like the others suggested, are much more important now. The hip stretch is a great one. (Sitting or lying on back, left foot on bent right knee, bring right leg in closer to increase the stretch, elbow on left knee to stretch it out further. Repeat other leg). Also the itb stretch. Standing, cross right foot over left and place on ground next to it. Right arm up for a stretch all along that side. Repeat on left.