Lower back, glutes & hip pain

[Pebbles64]

Well I’m happy to say I have recently graduated👏👏👏 my speed not great but I’m experiencing lower back, top of glutes & hip pain whilst running, I think I need to do some strengthening exercises? Any advice welcome pls

[Bloomsbury22]

Congratulations on graduating! Yoga has really helped me quite a bit with both loosening up and strengthening up. There are excellent free videos available on YouTube etc. For me, I have been doing Yoga With Adrienne (who is quite popular on here) and doing her 30 Day Home series, which is 25-30 minutes a day (although I just do in on my non-run days). This has really helped me not only with niggles post runs, but also massively with my breathing (have bad asthma). I also do long stretches both before and after my runs, religiously. The first couple of weeks I had real niggles with one of my knees and all of that has now disappeared. Some people find Pilates better for them, and even going for a good long walk on your rest days, to keep everything stretched out. Also big believer in a good soak in the bath, as well as Tiger Balm for aching bits. Another thing to consider, is what is your shoe situation? Have you had gait analysis? A new pair of shoes properly fitted to you could make the world of difference. If you can't get to a shop to be have it done there are a couple of places online that have figured out a way to do it. Hope that helps.

[Pebbles64 in reply to Bloomsbury22]

Thank you, I had a gait analysis done few years ago which was a disaster put me out of action for months. I suffered at the start of couch to 5k with knees & ankles but they are fine now, I did & still do stretches & strengthening, I also do 3 x week body combat & body balance. I was wondering if I shd do more squats & lunges?

[Bloomsbury22 in reply to Pebbles64]

So sorry to hear about the gait analysis not going right. That is horrible! Where did you have it done? With me it was key to getting out at all, as badly broke my ankle a few years back and needed specially adjusted trainers to deal with my massive over-pronation and limited range in that ankle. In the meantime, I really recommend Yoga With Adrienne. She alternates between strength days and stretching days. So the strength days could be focussing on core or legs, which are both massively helpful for running, and stretching then eases it all out. She also does a series of videos for very specific needs, ie weight-loss and training etc, so well worth having a look through her whole library as probably are some very specific running ones. Note to self to do the same.

[Pebbles64 in reply to Bloomsbury22]

The gait analysis was to correct my over pro nounce, which it did, but the trainers I was given had no spring to them, & caused strained bursor, it’s still puffy now but no pain. So I’ve concluded that to try & correct something that I’ve had for years will cause adverse effect on other bits! So I still get measured & have good trainers, & still over pronounce with one foot! Thank you for your advice, I’ll have a look on utube for those x

[Smarticus]

Try to do some long good quality stretches before and after your run, as Bloomsbury22 said Tiger Balm! (its so good it should be illegal!)