Painful hips☹️☹️☹️: Been struggling with pain... - Bridge to 10K

Bridge to 10K

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Painful hips☹️☹️☹️

Scruff55 profile image
Scruff5560minGraduate
12 Replies

Been struggling with pain in my hips after my runs especially if they are longer than 30 minutes. I’m hoping that by sticking to the shorter runs it will settle☹️☹️☹️

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Scruff55 profile image
Scruff55
60minGraduate
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12 Replies
Grannyhugs profile image
GrannyhugsGraduate10

Sorry to hear this, what stretches are you doing? I find hips hurt it I haven't stretched butt, hip flexors and IT band. Bi use these after every run, and when I remember after long walks. Hope you find a solution. Take care 🤗nhs.uk/live-well/exercise/h...

Scruff55 profile image
Scruff5560minGraduate in reply to Grannyhugs

Thanks for the advice and link I obviously need to up my game🤣

AlMorr profile image
AlMorrAmbassadorGraduate10

I hope they will with the shorter runs, a few people have suggested that drinking plenty of water lessons pain in the hip's

Scruff55 profile image
Scruff5560minGraduate in reply to AlMorr

Thanks Al I’ll try to drink more although I do try to drink 2 litres + a day.

Beachcomber66 profile image
Beachcomber66Graduate10

I had a similar problem when I got up to 10k. The longer distances sometimes flush out areas which need strengthening; I do hip exercises these days and don’t have the problem any more. Worth a check with a physio?

Scruff55 profile image
Scruff5560minGraduate in reply to Beachcomber66

I was wonder about trying to see a physio. Might try some of exercises first though thanks 🙏

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

Oh that’s a bit unfair, hopefully keeping to shorter runs and some stretches will strengthen them

Scruff55 profile image
Scruff5560minGraduate in reply to SueAppleRun

🙏 I’ll try the stretches and I’ll exercises 🤞they work.

Dexy5 profile image
Dexy5Graduate10

As BC says, as you run further, you may need to strengthen some muscles. It could be that your hips are taking the strain instead of using your glutes. So glute strengthening exercises like squats and the bridge will do you the world of good.

Scruff55 profile image
Scruff5560minGraduate in reply to Dexy5

🙏for this advice I will follow the link above and see how I go.

GailXrunning profile image
GailXrunning

In addition to the other helpful tips: Have you tried jeffing? It seems to help some people to stay the right side of the nothing/ niggle/ pain/ injury divides.

I started getting a niggle in my right hip (almost certainly a mix of imbalances in the body, strength, running style/ sleeping style). Kicked in once I was running 5k and over. For an entirely different reason, I’m currently jeffing and the hip problem subsided almost straightaway. May be worth exploring?

Scruff55 profile image
Scruff5560minGraduate in reply to GailXrunning

🙏thanks for this advice I’ll give it a try. It might have been caused by tensing up when I was running when it was slippy but I don’t want to make it worse 🏃‍♀️🏃‍♀️

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