Hip pain gait issues

[Deerfield]

I just did my first couch to 5k run, and it was fairly easy from a fitness point of view, but it has left me with an ache in my left hip joint. I cycle and walk lots but I have never run before, and I’m pretty sure my hips are wonky as I had hip dysplasia when I was born. I also had trouble with hip and pelvic pain when I was pregnant. I’ve heard you can get a gait analysis to find the right trainers, but I’ve no idea where to go to do that. Any suggestions?

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

It also has links to many other useful FAQ Posts which can be found here healthunlocked.com/couchto5...

Enjoy your journey.

[Deerfield in reply to IannodaTruffe]

Thank you, this is so helpful. I was ready to give up, and I’ve always shied away from anything that makes my hips hurt. After reading your article I am going to check my posture/footfall and try the slow jogging technique. Hopefully sticking with week one runs for a while and giving myself a good couple of days to heal between runs I might build the strength of my ligaments to support my hips better, then maybe be able to run for the first time in my life!

[grumpyoldgirl Graduate]

I've got a wonky hip, and my advice would be, a gait analysis and properly fitted trainers are a great help, but don't rely just on them. Follow the link that Truffe provided (he is wise) and get onto those hip strengthening exercises. Squats, lunges, clamshell exercises. Work on glutes as well as hip flexors. Maybe consult a physio or do Pilates on a non-running day. If your hip is out it can go on to affect your ankle and/or knees if you don't strengthen it up.

I added a few squats to my warm-up routine. (I never run without doing the warm-up exercises, as well as the warm-up walk and cool-down stretches)

Sorry if this sounds onerous, it's really not, it just adds a few minutes to your run, and a little extra exercise slot in the week.

[Deerfield in reply to grumpyoldgirl]

Thanks, I appreciate the suggestions. I’m realising now rather than avoiding exercises that make my hips hurt (including running and pilates) I can build my strength, better for the long term. I’ve bookmarked the warm up exercises and will try the ones you suggested along with my core muscle exercises. Thank you!

[grumpyoldgirl Graduate in reply to Deerfield]

You're welcome, best of luck. I see you're going to try the Japanese slow jogging, that is an excellent idea! Much easier on those joints 😊