Lesson learnt - don't ignore that hip pain!

[Newbie59]

I mentioned in a chat two weeks ago that I suddenly experienced a new pain in my hip following a run that continued to niggle and didn't just go away.

I carried on walking as normal, and uploaded my walks to the COGH relay. However, I was really missing my runs, so two days ago I went for a test run. I did Week 1 of the C25k, walking with 8 one-minute intervals of gentle jogging. As soon as I started to jog the pain came on, then it lessened when I walked, so I rested the rest of the day. Yesterday I woke early and felt fine so I went out for a walk at 7.30 am. After one mile my hip was quite painful, then after two miles it became so painful that I was definitely limping my way home.

I contacted my GP for an E-consultation and gave a full description of my experience. He got back to me today, suggesting that I have Trochanteric pain/bursitis and I absolutely must rest. No walking, no running, just rest. Analgesics if necessary and the occasional ice pack may help.

Sadly, I will have to pass the baton on for the COGH relay. Also, it is unlikely that I will be able to do the virtual 10k in June that I entered feeling incredibly optimistic in February when I ran 5k in 35 minutes. I just hope that this does get better and that I can get back to being a runner as soon as possible

[Hidden]

Hi sorry to hear you are having trouble with your hip. The good news is that I had trochanteric bursitis a few years ago and it did get better over time. There are specific exercises for it too. I cant remember where i got mine from now but if you google it something should come up. I am currently on the IC couch doing those exercises again as I have experienced a slight pain in my leg. Hope you improve soon and dont lose heart!!

[Newbie59 in reply to Hidden]

Thank you. It's good to know that yours got better in time

Frankly, I am annoyed at myself for not resting up sooner, but with things opening up from the 12th I felt I had to get out and go walking with friends.

[58soon Graduate10]

So sorry to hear that Newbie59. But do listen to the advice and rest up. I've been on the IC on and off for several weeks over the past year, but trust in yourself - if you want to get back to running, you will. Patience will be your biggest friend right now!

[Newbie59 in reply to 58soon]

Thanks, 58soon. I am going to be good from now on and follow doctor's orders

[Birdlady64 Graduate10]

Your experience sounds similar to mine.My hip pain came out of the blue with no prior warning whilst on a 10k run. A niggle at first, which gradually got worse and eventually forced me to stop. It was a long walk home,I spent the next 3 days hobbling around like a crab. It was painful to walk on, painful to sleep on and painful going up and down stairs.

I though it was bursitis - I'd been diagnosed with it after a car accident some years ago - as this felt the same.

Anyway, judicious use of ice helped, but after 2 weeks I relented and found a sports physio who diagnosed, not bursitis, but gluteal tendinothapy - which seems to be the modern thinking around the cause of trochanteric hip pain. I've been following an exercise program to strengthen the glutes and it definitely seems to be helping.

I went for a short run yesterday - the first in almost 4 weeks - and although I have a few niggles today I'm sure it wont be long before I'm running again

If you don't see any improvement with rest, or you're not happy, if you can afford it I'd highly recommend finding yourself a good sports physio as they'll be able to focus on recovery and rehabilitation to get you back up and running again

[Newbie59 in reply to Birdlady64]

Thanks for your advice, I have continued with walking, thinking I was helping myself, when it seems to have prevented it from getting better. Since week 4 of C25k I have always stretched before and after a run and any niggles have gone after one or two days rest. So this felt different. My GP has given me a self referral number for physio treatment, however I have found a few exercises online for the condition. I am going to rest it (as little walking as possible) and also do gentle exercises and stretching, and see how this goes first.

[Cowladyrunning Graduate10]

Oh so sorry it has stopped you but fingers crossed for a good recovery. Thanks for posting about it though... I'm starting to think I'll seek advice about my niggle that won't go!

[Newbie59 in reply to Cowladyrunning]

Thank you. There do seem to be a lot of hip niggles mentioned on here

[SueAppleRun Graduate10 60minGraduate]

That’s a shame, rest well and heal quickly

[Newbie59 in reply to SueAppleRun]

Thank you, I was hoping to be out when the Parkruns start up again

[Oldlady57]

😱sounds similar to what I’m experiencing at present!! (Currently on the IC & hating it) Hoping I’ll be back running next week ( more of a gentle jog to see how it goes) Wishing you a speedy recovery. Take it easy & rest up.

[Newbie59 in reply to Oldlady57]

it's so hard, isn't it, not being able to enjoy a run? Ha ha, never thought I'd say that!

[Hedgehogs123 Graduate10]

Thanks for the advice and hope with rest you recover soon. I used to suffer with a real bad ache in my hips after a long run. I was aware that my hips were very tight and had become quite inflexible, so I started found some runners stretches and more yoga to build up muscle and joint strength. It seems to have helped, but occasionally I get a sharp pain when walking up stairs after a long run, so I'll keep an eye on it. Thanks.🏃‍♀️

[Newbie59 in reply to Hedgehogs123]

I didn't do anything extra until Week 4 of C25k when I discovered this wonderful forum. From then on I have been religious about stretching both before and after a run. Since this new hip pain started I am racking my brain, what was different that day? It was very cold, perhaps I wasn't warm enough? I ran on uneven ground, did that cause extra strain? or was this just building up over time and would have happened anyway?

The weather is very rainy, cold and unsettled at the moment so I am taking consolation in that it's not too bad to be stuck indoors

[Hedgehogs123 Graduate10 in reply to Newbie59]

Unfortunately could just be a combination. Just rest and can maybe do some gentle stretches or have they said nothing at all to help it heal?

[Newbie59 in reply to Hedgehogs123]

My GP recommended rest a while and then decide if I want to go for physio, however I've found some exercises online for the condition so I will do them carefully and see how things go

[Dexy5 Graduate10]

So sorry to hear you are on the injury couch Newbie. I’ll ask to move over as she is suffering Oldgirlruns to move over because she is suffering from a hip problem too.

Patience is a virtue at such times.

[Oldgirlruns Graduate10]

So sorry to hear about this Newbie59, it’s a real pain being on the IC - I’ve been there on and off since January and know how you feel! I’m still struggling with a grumbly hip which is ok some days but not everyday and it’s becoming annoying! I have my fingers crossed you’re out and about again soon and in the meantime we can just natter on the IC with everyone else who’s with us!

[Newbie59 in reply to Oldgirlruns]

Thank you OGR. I've just done my first few exercises, very gently! I found a post from Scruff55 a short while back that also had a few suggestions for hip exercises, so now I have a collection to try. I hope your grumbly hip sorts itself out soon too.