Sore hips

[cmcadams]

I graduated in may and have kept up the 30 min runs 3-4 times a week gradually building up but about 2 weeks ago both hips started hurting while running and after. Any advice on what it is and any warm up or cool down that would help. Taking a week off to see if that helps. Thanks

[gary_bart]

I think it's your ITB (ileo-tibial band?). I still haven't figured what triggers pain/ stiffness in these. I have almost the exact opposite problem to you. If I go for a good night's sleep, I will wake up with a sore right hip. If I then go for a run (which is forbidden) all the stiffness will disappear for a good few hours thereafter. Weird, hey?

I seem to remember some exercises on YouTube from the guy who posts as "Athlean", involving knocking yourself off balance from the sides, to stimulate those muscles to act ... Ah ... yes, and I think it's "side impacts" that are meant to be the problem. They threaten your knee, and your ITB tightens up to absorb the shock, but needs time to strengthen.

I'm pretty sure someone who actually knows something about this will post here soon. Meantime, maybe search for Athlean's videos and see if they appear to make sense?

[cmcadams Graduate in reply to gary_bart]

Thanks I'll look it up. Hope your hips stop acting up soon to ☺

[sorelegs Graduate]

I had a long break with a TFL (Tensor Fascia Latae) injury. It's a small muscle at the very top of the pelvis and was v painful. The physio recommended work on core muscles so lying on your back on the floor with knees bent and raising your hips to make a bridge. Once you can do this, move you feet further away to amke a lower/longer bridge and then raised one leg when you can do that. Other exercises include clam shells and squats. These are strenghtening exercises rather than warm up/cool down but they did help. Hope this helps and you recover soon.

[cmcadams Graduate]

Thanks I will try the exercises too ☺