Hip /groin pain

[Shhaze]

Hi all , I've just joined this forum as also a member of the C25K one .

I completed C25K and have been steadily running for 25-30 mins 3 times a week . Everything was going well . I warm up and stretch beforehand and also stretch afterwards. The last couple of runs I've noticed I get a pain in my hip/groin area , not bad enough to stop but enough that it's uncomfortable . I'm not sure if it's a pulled muscle or I've got arthritis in that hip . I've just got to the stage of really enjoying the running but worry that this is going to put a stop to it . Does anyone have any recommendations for exercises/suggestions that might help me please . I really don't want to stop now I've got this far 😞.

[CBDB Administrator Graduate Gold]

So great that you’ve found your way over here at S&F. Doing some extra strengthening can only help your running.

In regards to the pain you describe, it might be worthwhile visiting a sports physiotherapist, if you can. Pain in the way you describe could be due to all sorts of issues, including:

1) too weak glutes

2) too short recovery periods between runs

3) overstriding

4) stress fractures

5) strains (abductors)

A physio should be able to pinpoint what it is.

In the meantime, it might be useful to strengthen your glutes, as they often are neglected by runners. This might help with your running overall.

Squats are perfect exercises for strengthening glutes. One can start with just a few and build up over time.

And here is also a 10 minute NHS follow-along workout targeting glutes: nhs.uk/conditions/nhs-fitne...

Basic 5 min warmup is here nhs.uk/conditions/nhs-fitne...

Hope that helps!

[Shhaze in reply to CBDB]

Thank you so much . I'll definitely look into that and start the squat exercises .

[Cowladyrunning]

Hi Shhaze I also get a strain type feeling in the groin area but only after long runs of over 10k.... I have googled exercises to help and found some ideas so am following them. My hips don't hurt though so maybe you should get checked out? I'm not sure my exercises are helping yet so I may be heading off for advice too!