Hip pain?

[Mick197]

Had to miss my third run of week three twice now as the pain in my hip started again

This is why I had to stop when I tried his before

I’m taking ibuprofen till it’s gone away enough to try again. It’s on the outside of my right hip - a stabbing pain - any ideas ?????

[IannodaTruffe Mentor]

Annoying.Are you wearing proper running shoes fitted after a gait analysis?

They can make a huge difference.

Are you following the advice in the guide to the plan on minimising impact and stretching after every run?

If it persists, consult a GP or physio.

[Mick197 in reply to IannodaTruffe]

Yep 👍 mpsct (I think at least) has been minimal

I do probably twice the warm down walk - but to be fair - haven done stretching after as thought the long walk would suffice.

Will revisit the stretching advice.

So annoying as stamina wise I’m feeling good 😡

[IannodaTruffe Mentor in reply to Mick197]

If it is only one hip, you may have an asymmetry that can be overcome with physio or orthotics.............it is a relatively common issue, most of us are lopsided in some way.

[Mick197 in reply to IannodaTruffe]

Pretty much sums me up 😂😂😂😂😂

[Mick197]

Don’t want to stop this time - I’ve got a lot riding on getting fitter

[LizTheRunner Graduate]

I also had/have some hip pain issues. I think a proper gait analysis would be most beneficial for you, but during these lockdown times that isn’t always possible.

There are a few things I do to help:

-Include some glute activation exercises in my warmup. Even just 10 squats, and a 10 standing side leg raises on each side makes a big difference to keep my hip stable.

-Ensure a level running route: a bit like the other comment which talked about lopsided-ness, if I run on a sloping surface, the hip pain is significantly worse. I try to stick to level trails, and not run slanted across a hill!

-Targeted cool down stretches: glutes, quads and hamstrings. Aiming for at least 30sec on each stretch.

I hope you feel better soon!

[2old4 Graduate]

youtu.be/gL1pVRPueQk(Not working as expected?) These warm down stretches are recommended by C25K. I did the first few runs without stretching after and had hip and back pain since I started doing these after every run, I have had little or no pain at all. Good luck. Oh, and if no one else has mentioned it, perhaps you need to slow down too...🐌

[Mick197 in reply to 2old4]

Just done me my next run and used these stretches - really helps - thanks !!!!!!

[Buddhagal Graduate]

Hi there...I've had a few hip niggles since running, and have found that post run stretches really have made a difference...as suggested 30 secs is a good time to aim for to make a difference. There are some excellent hip pain exercise/stretch routines on YouTube. A lot of us notice varying niggles appear once we start running. If you think about the impact on our bodies it's going to highlight any misalignments. Worth the effort of building something extra into your routine. I do yoga/hip exercises now on my non running days because I don't want to give up running and aiming to stay more flexible/stronger. Well...I didn't do this yesterday...I had a painful neck/shoulder thing going on, so went for a walk instead.....oh the joys of exercise hey🤣😂. All the best. 🦌🐢🐌🏃‍♀️🙋