1 run to Graduation and struggling!

Well I’ve just completed W9R3 and suffering from

Hip flexor pain. Despite having rested for 10 days prior to starting week 9 it’s still bothering me. I feel fine until I start then the pain kicks in. I do yoga and the stretches help but I don’t seem to be getting over this. I’m determined to graduate on Saturday but want to enjoy it rather than feel it’s a struggle.

Any advice?

[Mobiliseandmove]

Hey Hidden ,

It sounds as though you may have adaptively short hip flexors and/or a strength imbalance that means your hip flexors are much stronger than your glutes.

Therefore, try incorporating some glute bridges into your stretching routine as a strengthening exercise: youtube.com/watch?v=wPM8icP...(Not working as expected?)

Also, the bird-dog hold may be a great exercise as it incorporates an element of stability. Try to keep the back relatively flat as shown in the video. Think about driving the heel straight back rather than up as high as you can. This ensures we engage the glute and don't compensate through the low back: youtube.com/watch?v=GwBprD9...(Not working as expected?)

Give these exercises a whirl. I'd recommend doing them 2-3 times per week. As for sets and reps, start relatively easy and build up volume as you feel is necessary. For example, you may start with 4 sets of 5 reps of glute bridges, and 2 sets on each side of a 10sec bird dog hold.

Let me know how you get on with these!

Adam

[Hidden in reply to Mobiliseandmove]

That’s really helpful will give these a try. Thank you so much 👍

[Mobiliseandmove in reply to Hidden]

You are most welcome! Send me a direct message if you have any questions or queries

[Hidden in reply to Mobiliseandmove]

Will do thanks again 🙂

[Dtay1978 Graduate]

Congrats on graduating 🥳

[Roxdog Graduate]

I agree that working on your glutes might help, as well as other general strengthening exercises. I learnt a lot from a YouTube channel by James Dunne about hip stability too. That might help. He does loads of short straightforward videos and they have helped me deal with injury. Hip stability seems important.

[Hidden in reply to Roxdog]

Thanks! I’m certainly going to give it a go. Just so painful to weight bear after my run.