I’ve been doing relatively well with my runs, soaking up all the advice from here and keeping things what feels like slow for my body.
Have been managing the runs in terms of distance ok, and sometimes adding a little on the end because I feel I’ve got it left in the tank.
This could be where I’ve been going wrong! My impatience to achieve the magical 5k!
I’ve been getting hip pain after each run since about week 5. It feels like bruising, and the next day I’m hobbling slightly and sore. This generally lasts for a couple of days and eases up. And that’s when I run again. However last night the pain started ‘during’ my run, after about the first 1.5k. I gritted it out to complete the run slowly when maybe I should have just gone home.
Has anyone had anything similar? Can I’d still run each time the pain eases, or am I making things worse? Last night was the first time the run itself was uncomfortable.
Im just so frustrated as the run itself in terms of how my body felt was fine, breathing good, legs handling it well. It’s just this hip pain. I fear stopping for a bit will throw me off course, and I don’t want to go back!!!
Any advice on hip pain, and any exercises that could specifically help strengthen that one side?
Id really appreciate any feedback as I feel so frustrated!
Pic from last run just for a bit of colour! 🤣
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BR808
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The Strength & Flex forum is a great source for exercises. Oldfloss and CBDB can point you in the right direction for strengthening exercises. Is a physio in your budget?
You're saying "hip pain" but where exactly is it hurting? Front/back/side? Actually in the ball joint?
Hip adductor and abductor pain (the bits on the inside of the hip which help the legs go forward and back/ open and close) is very common, especially if its a new activity for your body to adjust to. Same for hip flexor.
Definitely start doing some specific hip stretches to ease and open the hips, but it's really worth talking to a professional just in case you have something different going on.
It feels like bruising at the time on the side of my hip like on, or near the bone? If that makes sense, I’ve never had hip pain before or stiffness, so it makes sense that it could be abductor or flexor pain.
I’ve been going to the gym albeit once or twice a week where possible to try and incorporate some leg strength training, but perhaps need to do something specific. I stretch before a run, up until now just generic stretches no idea what I’m doing really, and then do the 5 minute walk obviously before running. I am bad at stretching afterwards and often don’t.
It tends to ease off, but I’m finding I need two or three days between runs which is slowing my progress down. And last night was the first time the pain occurred whilst actually running. Which was a bit annoying! 🤣😂 So I literally did the allotted programme time and then came home.
Thank you for your help and advice- I’ll look up hip flexor/abductor strengthening exercises and warm ups/stretches.
It could be a tight IT band where it attaches at the hip (IT band runs between your knee and hip)
You can rest it for an extra day or two but you can massage it too. It will sting a bit but it does help. If you have any massager tools, wooden rollers or even a kitchen rolling pin it will help!
Thank you for all your advice, it’s all really helpful. Will definitely get myself a massage roller. It’s eased a little even just being on my feet all day at work! Might give swimming a go as well, feel like that might be a good idea.
Thanks again for your time replying, suggestions and advice x ☺️
Lovely bit of sun there. All useful stuff from others but I do want to highlight what you said about having done a bit more on the runs rather than following the programme. You rightly say 'This could be where I've been going wrong' so there's a bit of 'head stuff' to sort out as well as the actual hip pain.
I'd also look to how you are meeting the ground - shorter and forefoot steps might be worth a try and aiming for the kindest accessible surfaces (a lot of soft going has got distinctly hard with the drier, hotter weather)
All true…wanting to run before I can walk and all that! I just feel I have the extra in me after each run, so tend to round it up to 5k no matter how slow that may be, and it honestly isn’t fast. I’m just finding I’ve got it in my legs to do that. But clearly my hip is indicating otherwise! Too much too soon perhaps. Need to work on building the body strength and not assuming it can cope!
I’m doing short strides and not heel striking as far as I’m aware, more a slow scuffle along!!! But it is on tarmac. It’s the outside of an airfield. No problem with knees or anything just this left hip at the side- a bruising feeling and then hobble to walk the next day, it always eases off but it’s just happening everytime and last night during the run for the first time. It’s the same leg that has an ankle pinned and plated, and I’m wondering if it’s connected to how I’ve walked since that injury years ago? The ankle etc is all fine no pain.
For goodness sake forget the 5k and do exactly what the plan says! When I did my c25k (the first time!) I was already walking fit, so I ran, exactly as instructed, away from home and walked back, but that’s the absolute maximum at this stage. NO extra running - that comes later.
I was happy to graduate at 3.6k - I had achieved the 30 minutes 3 times - that’s the target
Generally 2-3 days after a run it feels ok enough to try and run again. Not hobbling about today. I can still feel it’s stiff and mild discomfort but much better than Monday night! Thank you
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