I can’t quite believe that I completed 6K this morning, but I did! And it feels good. However, I’m feeling a bit of a niggle in my hips. Hopefully it’s nothing (just getting used to trying longer distance for me) but does anyone have any suggestions for exercises which might help? Is it core work that I need or specific hip exercises (if there is such a thing)?
Happy running for those folk out today😀
Great you've smashed 6k. Sorry about the hips. Have you seen these post run stretches nhs.uk/live-well/exercise/h... they are really good. Watch the hips, I have hip pain from overcskiing every year, difficult to work out hip/groin/lower back all a bit linked so yes work on core good too. Try looking also at the Adrienne yoga videos, she does mini yoga moves for specific areas
Thanks, yes I do the post-run stretches but I can’t quite work out if it’s my hips or just muscles in that region but will give it a bit more work to try to strengthen up a bit and see how it goes from there. I don’t think it’s anything that’s going to stop the running, just a bit stiff afterwards - really noticed today when I got up from my desk at work and had forgotten about being sore!
Ah and there in lies the problem- dont sit down😉 I got a standing desk at work when hips were really bad, liked it so much that I never returned to a sitting desk. Everyone who tried it loved it but none were brave enough to commit to one of their own. Hope things ease off
I’ll try the exercises before going that far - I think people in my office would think a standing desk was mad! I quite like the idea of it.
😉👌🏻
I am just about to post these on Strength and Flex forum 
blog.mapmyrun.com/6-hip-and...
polar.com/blog/hips-dont-li...
I shall have a few more links too!
These are all great exercises that do work, had them from sports physio. Great links to remind positions, bad habits can form.
Brilliant, just the job. As ever, this forum has the answers. I’ll get cracking on these on my non-run days and keep an eye on your Strength and Flex advice. I just wonder if there are enough hours in the day... 😀
There aren't enough hours .I've just posted a whole new set on S and F!! X
Thank you - I’ve been having a read and conclude there DEFINITELY are not enough hours. I’ll have a good go, though!
Post run Hot bath with 2 cups of Epsom salts added. A rest day from running 🙂
Quite a few hip-specific exercises Hip swings just before running are good. Yoga 🧘♀️ is brilliant. I bought a £5 Tamal Dodge DVD and absolutely love it
In my running mag there was a report from a champion trail runners and she swore by hip opening exercises done last thing before bed
It’s not surprising that you “feel it” after a run as you extend your distance. Just increase by no more than ten percent a week. Have fun 😃🏃♀️
Thank you misswobble. I’ll try some more exercises on non-run days and the hip opening ones sound like a good idea at night.
I’m following the JuJu magic plan to see if I can get to 10K and very much enjoying it so will be trying my best not to visit that pesky IC 👍
As I've increased my distances I've had a niggly hip. It started getting worse so I went to the physio. He's given me exercises for my glutes (bum!) which have helped. The main one is the clam which you can find about online. Found they've helped a lot.
Excellent, I’ll give that a go and hope things settle down. Thanks for the advice 👍
Excellent, I’ll give that a go and hope things settle down. Thanks for the advice 👍
If your hips are tight or tightening up, try sitting a squat - something you used to do as a child with ease. You can do this while watching TV. If your heels come up off the ground, put something under your heels. Start with 30 seconds and build it up. Also, something I do: is bend over, legs straight, put my hands on the ground or fingers and walk - wiggle your hips to warm them up. Again, you can start with bent legs if your fingers or hands don’t reach the ground. 🤔
Brilliant thanks for that. I can even do the sitting squat while replying on this Forum as I’m doing right now! Definitely is taking the ache away and one I’ll add to the repertoire.
Well done! Have a look at Oldfloss's post above for hip tips.
Thank you. I’ve had a read and tried a few and I think I can already feel the benefit. Hadn’t really thought much about hips before so definitely plan to keep up some exercises and more stretches which I’m sure will work.
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