Morning all. I was feeling smug after completing the big week 5 run 3 on Friday, but then I developed hip pain over the weekend. This is a first for me (I'm 56). I was due to start week 6 this morning but the pain is still there and I'm wondering what to do. Should I have a few days off then go back in at an earlier week? V. disappointed at this setback as I'd been doing so well!
Hip pain: Morning all. I was feeling smug after... - Couch to 5K
Hip pain
Written by
MrsBump
Graduate
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2 Replies
•
IannodaTruffeMentor
Annoying!!
Rest from running but keep active and when you are pain free perhaps try a very gentle jog, with no expectations. Also try some gentle stretching.
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 for a gentle run and see what we can comfortably manage, then use C25k or something similar to rebuild stamina and resistance to injury.
Follow the PRICE principles linked to in the guide to the plan healthunlocked.com/couchto5....
Do all you can to minimise impact. Slow down, avoid heelstriking, keep footfall under your body, not out in front, run on softer surfaces such as grass or treadmill and wear proper running shoes, fitted after a gait analysis done at a specialist running shop. Maintain good hydration.
If it persists or recurs then you have an issue that needs to be addressed by a physio.
Take care.
Thanks so much, IT. Great advice as ever.
