Hip pain

[Runningpooch]

So I was about to start week 7 and today my hip pained so much I can hardly walk. I have taken pain killers and rested as much as possible today. Any ideas what it could be. I get knee ache occasionally since running but not hip. Any suggestions on how to relieve this and when I can start running again thanks

[telford_mike Graduate]

Are your shoes ok? I had hip pain whilst I was working my way up to 10k. Changed shoes for new ones and all was good. If your shoes are worn out you’ll get a lot of impact on your hips (and everywhere else).

[Runningpooch in reply to telford_mike]

Thank you. My shoes are quite new. So not sure

[AlMorr Ambassador Graduate]

I got hip pain just after I ran my 5th post graduation consolidation run, not sure if it was the shoes I wore, I doubt it as they were fairly new and I am still wearing them long after the pain has gone. I was just about to try and run my first full 5k but I had to stop running until the pain went. It put me back 6 weeks until I eventually ran my first full 5K. Just rest and don't run until the pain goes.

[Runningpooch in reply to AlMorr]

Absolutely not going to run until the pain goes. Thanks

[CatMo13 Graduate]

Could be you need to stretch ITBand which runs from outer hips to knee? Get it checked if the pain persists.

[Runningpooch in reply to CatMo13]

Thanks will look into this

[george682]

I agree with CatMo13. My physio advised me to use a foam roller on the outside of the upper thigh to knee; cured my sore hip.

[Runningpooch in reply to george682]

Will also look into this thanks

[george682 in reply to Runningpooch]

Hi Runningpooch,

Be forewarned: It can be quite painful using the foam roller.

But worthwhile

[cheekychipmunks Graduate]

Oh no RP, what a shame. ☹️

Have you changed anything about your running recently? Have you been running on an unlevel surface, did you trip? Maybe less focused on warming up properly?

Also, now that the runs are longer (you would have just done your W6R3 25 minuter), are you subconsciously protecting your knee and overcompensating?

Hope you get to the bottom of it. You’ve done sooooo well so far! 🏃‍♀️🤞

[Runningpooch in reply to cheekychipmunks]

Thank you. I think it’s a case of maybe overdoing it and not having a rest day in between.

[AlMorr Ambassador Graduate in reply to Runningpooch]

That could be the reason, overdoing it and running on consecutive days is the possible reason, never run on two days in a row, perhaps that IS the reason for your sore hip and knee.

[cheekychipmunks Graduate in reply to Runningpooch]

Ahh, there you go. I know how tempting it is to forego rest days, but there’s a reason for them. Hope your hip feels better next time out. 😀

I agree with using a foam roller too. Brilliant things! 👍😀

[AngryFlower Graduate]

What exercises to you do before your run? I find hip swings and monster walks really help loosen things up. Running world and the c25 site have great exercises pre and post run. PS don’t forget your post run stretches either.

[Razouski]

Agree with Angryflower: dynamic stretches before every run and stretching out after are essential for me. Hope it eases soon. X