Sore hip, what to do?

[KittyMcH]

I’ve been happily (well mostly😉) running 3 times a week for 30ish minutes since I graduated in July. I’m covering around 4.25km each time and keeping to the flat. In the last week my right hip has been sore, and is now nippy enough to stop me running (I’m walking for 45 mins instead).

I’ve got two questions, could I have hurt my hip by overstretching it after a previous run? And if I rest for a week or so where on the programme should I pick up again? Will it be ok to go back to 30 mins or thereabouts? It’s taken me 53 years to run further than the length of myself and I don’t want the couch to start looming back into view!

[Roxdog Graduate]

Sorry about your hip. I think hip soreness can be caused by issues elsewhere in your body, so it might be worth seeing a physio to get advice. I had a sore hip at the same time as a hamstring injury and tight hip flexors. Lots and lots of strengthening and hip stability exercises helped enormously. You might find thd James Dunne videos on youtube helpful as he does separate videos about various injuries for runnets. Good luck!

[KittyMcH Graduate in reply to Roxdog]

Thanks, I’ll have a look, I think I looked him up when I had a sore calf way back in W7 and what he suggested did the trick then (plus better post run stretches).

[IannodaTruffe Mentor]

As stated in the guide to the plan, healthunlocked.com/couchto5... you lose no significant condition in the first two weeks of non running.

After that loss of condition is gradual.

All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.

Resting up will give your body a chance to recover.

Are you wearing good running shoes fitted after a gait analysis done at a specialist running shop?

Do you stretch after every run as recommended in the guide?

Any pain that persists or recurs should be investigated by your GP or physio.

[KittyMcH Graduate in reply to IannodaTruffe]

Thanks, that’s good to know. I’ll rest it for a week or so and get my gait checked/new shoes in a running shop. I got my current shoes during lockdown using the wet footprint test so they may not be quite right.

I do stretch after every run, but will focus more on the hip stretches once I’m back up and running 🏃‍♀️

[nowster Graduate in reply to KittyMcH]

When you get your gait analysed, ask them if you're over-striding. That can cause hip problems.

[KittyMcH Graduate in reply to nowster]

Thanks, I’ll do that 👍