Pain in one hip only: Hi all! I've just done... - Couch to 5K

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Pain in one hip only

carcassonne profile image
carcassonneGraduate
15 Replies

Hi all!

I've just done w3 r1. I stopped after w2 for a bit because I was getting pain in my left hip so I tried to rest it for a week. Now it hurts again - enough so I notice it during the day but it doesn't really hurt when I'm running. Anyone else had this? Google gives me too many options!

Thanks so much :)

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carcassonne profile image
carcassonne
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15 Replies
CaroleC profile image
CaroleCGraduate

How are your shoes? Are they new? Fitted using gait analysis? Have you tried stretching it after your runs? Hip flexor stretching and piriformis stretching might help; be sure to stretch both sides equally.

CaroleC

carcassonne profile image
carcassonneGraduate in reply to CaroleC

Thanks for answering CaroleC! My shoes are actually quite old and I originally bought them for squash not running. I was thinking of a gait analysis, will try and go tonight - plus, another excuse to buy shoes is always a good thing, right?

I will look up the stretches you suggest... I haven't been stretching at all (I heard there was some controversy over their potential harm for novice runners like me) but will try a couple just for this and see if it helps.

Thanks so much for your help :) Happy running!

Greg_M profile image
Greg_MGraduate in reply to carcassonne

I think the controversy is mostly caused by people who go for "bravado stretches". You only need to do it gently don't force it. 6 or 7 out of 10 on the stretchometer was the advice I had.

Running shoes really are different - and make a difference. Stretching before running is controversial - warming up is different from stretching. Stretching after running is a good idea, it reduces soreness the next day.

These are the stretches recommended by the runner who developed the C25k programme: coolrunning.com/engine/2/2_...

CaroleC profile image
CaroleCGraduate

Yes, don't stretch before running! If you feel you really must, you can do a ten minute warm up, then do a few stretches and carry on. I prefer to warm up, run, then do my cool down and stretching for me is a MUST. Nothing extreme, but holding each stretch for 30 seconds is good.

Yes, you must definitely get the shoes sorted out. Finding out how you run and what support you need is very important.

CaroleC

carcassonne profile image
carcassonneGraduate

Wow everyone, thanks this looks really helpful. I'm going to get my gait analysis tomorrow and I'll get some new shoes then. I run again on Wednesday, and I'll go with my new shoes (yay!) and I'll do those warm down stretches that @SarahSpangles recommended. Hopefully between the shoes and the stretches I'll have a happier hip!

Many thanks for your comments on this everyone; I'll let you guys know what happens on Wednesday! Thank you!

Mrs_Miggins profile image
Mrs_MigginsGraduate

I've had a similar problem recently with the exception that I felt pain tracking down my leg and a little numbness in my knee. But, like you, the pain goes away when I'm running. So I asked about it and started doing some of the piriformis stretching exercises that people mentioned on here. I went to the GP for some adequate pain relief and did the stretches. Not sure if it's the pain relief or the stretches that's working but I feel a whole load better now! Good running trainers are also a help. I've just bought a Pilates DVD to do on my non run days as people have suggested strengthening the "core" muscles of the body to support the back muscles which may help. I'll try anything if it gets rid of the pain and doesn't stop me running!

carcassonne profile image
carcassonneGraduate in reply to Mrs_Miggins

I'll try the stretching... well done you on the Pilates as well! I'd love to try doing that but I know myself and... well... I think I should try to do one good habit first! Thanks for the advice, will try stretching tomorrow and hopefully it'll make a difference!

AmandaW profile image
AmandaWGraduate

If I don't stretch after a run the pain in my legs and my hips is just awful!! Definitely do the stretches, I didn't last week and nearly died! You'll also find a huge difference when you run with your running shoes :-) I did some running a couple of years back (before an injury - not running related) and went up to 5k with some running shoes, but they were neutral and I suffered a lot with pain in my hips and knees and ankles (all over actually) - when they analysed my gait it turn out that I over-pronate and needed some different shoes - omg....!!!???!!! they felt horrible the first run as they were pushing my feet where they didn't want to go lol - but the difference was incredible :-)

carcassonne profile image
carcassonneGraduate in reply to AmandaW

That's so interesting, I definitely need to get the gait analysis done! Didn't have time today :( so tomorrow might be bad as well, but I will definitely do it this week. In the meantime I'm going to stretch myself silly tomorrow and hope. Thanks for the advice, I'm looking forward to seeing how I run when I do go for the gait analysis! :)

AmandaW profile image
AmandaWGraduate in reply to carcassonne

I'd describe it as being like walking on air in comparison - I was surprised how light and 'bouncy' they felt and how much less my hips and knees hurt! I can wear my running shoes for hours on end and not even be aware of them - I really feel it when I wear my walking boots and can feel my ankles turning over without the support - its quite surprising! Let us know how it goes :-)

AnnaJ profile image
AnnaJGraduate

also the man in our running shop says we should be changing our running shoes every year too xx

carcassonne profile image
carcassonneGraduate

Hey all, I stretched after my run today and feel SO MUCH BETTER! The hip is slightly twinge-y but no where near as bad as it has been. I think once I get new shoes as well (which is today's task, hopefully) I should be set. Thanks so much for all your help and advice, what a great community :)

Burstcouch profile image
BurstcouchGraduate

Got right hip pain too, do hope the stretches work, as its been there now for 3 days and is constant despite pain killers. So want to run but feel I shouldn't plus the pain seems more not at the hip but at the buttock and groin. Its not sciatica as I have had this before. How long did it take your to ease up carcassone?

carcassonne profile image
carcassonneGraduate

Mine has gotten gradually better. I still feel it after every run but much less so and I'm generally OK by the next day. The stretches that I do which I think really help as I can feel it twinge when I do them is that classic right hand on right hip, take left arm over head and bend to the right (this one: exercise.com/exercise/singl....

I never had pain going to the buttock and groin though, and it never needed painkillers. I would suggest that not running is a good idea - I definitely found that running made it worse! If it doesn't ease up in a few days I would consider going to see a doctor because if it's constant it implies you've done something (vs what I think for me is just perhaps poor running technique).

Does heat help? Or ice? Take a very warm bath perhaps and see if it makes it better (implying muscular pain).

I really hope you feel better soon - it's awful being injured. Not only is it painful but it's SO frustrating!

(One last thought: have you ever had your gait analyzed? I got shoes that were right for my gait and that also really made a difference...)

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