Hip pain

[Fatcat1]

Been doing couch to 5k and I’m having trouble with pain in. Yo hips ... any ideas? I’ve been through the programme once now doing it with my brother and trying to improve my pace a little.

[Oldfloss Administrator Graduate]

Are you warming up well, and stretching after each and every run...Have you had a break from running maybe... ?

[Fatcat1 in reply to Oldfloss]

I’m not a ‘natural’ runner. Ive had quite a break from any form of exercise really.

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Maybe you need to slow down to reduce impact, or perhaps your shoes are either worse fro wear or just not up to it.

Core strengthening exercises build up supporting musculature.

If it persists consult your GP or a physio.

[Fatcat1 in reply to IannodaTruffe]

Shoes are new and were sourced from a running specific store. I do wonder if my stride is too long?

[Irishprincess Graduate]

It depends where in the hips the pain is. Hip pain could be coming from your back or hamstrings or you could have a weak core. If you don't already, then start doing core strength exercises especially planks and side planks. Google some YouTube videos and join a pilates class which is brilliant for your core.

Warm up properly, stretch afterwards and use a foam roller or tennis ball to sit on the ball to ease out any tightness there.

If none of this works,then it's time to see a sports physio for a proper diagnosis.

[Fatcat1]

On reflection It could be any of those! I have noticed the pain is reduced when walking if I hold my core in, so good place to start. Thanks.

[LexusC Graduate]

I found stretching is the best way to alleviate This pain. I stretch for 10 seconds on each stretch at the beginning of runs and 20-30 secs at the end of the session. It's very relaxing too Include side stretches in this and give your hamstrings a good stretch. Good luck

[IannodaTruffe Mentor in reply to LexusC]

Pre run stretches should be dynamic, not static, as linked to in the guide to the plan healthunlocked.com/couchto5...

[LexusC Graduate in reply to IannodaTruffe]

It's not hurt me to do this in 2 years so I'll keep doing it

[IannodaTruffe Mentor in reply to LexusC]

Static stretching pre run is linked to injury.

[LexusC Graduate in reply to IannodaTruffe]

The causes are multifactorial. But as a mentor I'll take your word for it but I will still do it my way as it has worked for me. Thanks for your advice

[IannodaTruffe Mentor in reply to LexusC]

As a mentor my role is to guide people safely through the programme. If someone suggests something that goes against the received wisdom, as I see it, then it is my duty to point that out.

It is not a rebuke to you and you are of course free to do as you wish, so my response is as much to a wider readership as it is to you.

Take care.

[LexusC Graduate in reply to IannodaTruffe]

No worries. I'm just happy to be moving after decades of inactivity and you are right to give your readership the best advice.

This is an amazing forum and your through your guidelines and people's support on here many non runners are now enjoying the process of it. Keep up the good work

[Fatcat1 in reply to IannodaTruffe]

Thanks Iannodatruffle, if I’m honest I do less stretching before a run, more about getting moving. I’ll refocus my pre-run routine and focus on stretching my hip flexors, hamstrings and quads, (dynamic stretching as you suggest). Appreciate your help. It’s obvious I should be doing more. Sometimes just needs saying!

[IannodaTruffe Mentor in reply to Fatcat1]

I very rarely stretch pre run, only maybe if looking for a pb, but I firmly believe that post run stretches are hugely beneficial and my physio agrees.