Hip/groin injury holding me back

[Muggsey]

As I've progressed through to week 6, a hip/groin issue is seriously trying to hold me back. Even after taking a few days off and going back to a week 3 run, I'm finding just a couple of mins running causes a flare up and then following a run, its difficult to put weight on the leg in question until I've completed some post exercise stretches. Has anyone else had the same issue and are there any hints or tips on how to overcome this?

[MissUnderstanding Administrator Graduate]

That sounds really frustrating. Loads of us have had injuries and niggles that have paused our journeys and can empathise. It’s a miserable place to be and I’m sending buckets of sympathy.

It’s best not to run in pain-especially the sort of pain that gets worse and worse as you run as you’re describing. The best advice I can give is to see someone with training (a physio or your doctor) and they can help you with specific exercises and stretches to get you back running again. This absolutely doesn’t need to be the end of your running career but you might need to put in a little extra work now to make sure you can continue pain free. I’ve had IT band problems which were awful at the time but the treatment and advice I was given had a massively positive effect on my running.

Really good luck with getting it sorted ❤️

[Muggsey Graduate in reply to MissUnderstanding]

Really appreciate your comments and yeah, it does look like I'm going to have to stop trying to push through the pain barrier as I'm likely just making it worse. I've been trying some hip strengthening exercises as I've read this is often the cause, but I think patience is the name of the game here as it's going to take a few weeks at least to start seeing the benefits by the looks of it.

[Sandie1961 Graduate]

I’m currently struggling with piriformis syndrome, which sounds similar. I waited too long to see a physio, thinking it would get better on its own. Just starting to feel better after 3 weeks! Recommendations - get a physio appointment, follow the prescribed exercises and, if you haven’t already done so, get a gait analysis and new shoes from a running shop when it has improved, to ensure your shoes are working with you and not against you. Hope it improves soon 🤞🤞

[Yesletsgo Graduate]

Make an appointment with your GP. A lot of NHS surgeries have their own physiotherapist. If the pain isn't getting better you need qualified help.In the meantime rest and using icepacks might help you with the pain. Taking painkillers at night if it's bothering you might help your sleep (I'm not a doctor but this works for me) but don't take medical advice from well meaning strangers on the internet, see an expert who'll know what they're talking about 😁

[Oldfloss Administrator Graduate]

Hello.. hopefully you are getting sorted out now? I have tagged you in a new Strength and Flex post too... on Changing Room Chat... maybe you could pop in and share your running experiences so far?

[Muggsey Graduate in reply to Oldfloss]

Hi, I've seen a physio on zoom and they have recommended some specific hip strengthening exercises and interestingly just 2-3 days rest rather than several weeks. They also suggested going back to week 1 on the programme so I can guage the discomfort and to allow the hip and groin a bit more time to heal. I tried a week 1 run today and ran at a faster pace than usual as I just felt I still needed to challenge myself a little bit. The result was I felt quite comfortable during the run and it felt OK afterwards so definitely an improvement. I will 100% be continuing with the strength exercises along with another set I found online for glutes. I'm more than happy to share and provide further updates on the Changing Room chat, but would you mind helping me with where I need to go as I can't seem to find it??

[Oldfloss Administrator Graduate in reply to Muggsey]

healthunlocked.com/strength... is a link...and thank you!