Sore hips normal after long walks?

butterfli7o
butterfli7o Posts: 1,319 Member
About 2 weeks ago I started training for the Susan G. Komen 3-day breast cancer walk. It's 60 miles over 3 days. I did a 11.4 mile walk on Saturday and noticed that after my long walks, my feet never hurt - it's my hips. It's Monday and they're still a little sore. Enough that I notice it at work today. I'm guessing (hoping) this is normal? This happened to me last Saturday after my walk as well.

Replies

  • queenliz99
    queenliz99 Posts: 15,317 Member
    Have you been easing into your miles?
  • wilsoncl6
    wilsoncl6 Posts: 1,288 Member
    That could be from a variety of different reasons. If they're sore, that could be from muscle soreness, or your shoes, or medical reasons. What is "normal" for one person isn't always normal for anyone else. You have to learn and listen to your body. If it's muscle soreness, it shouldn't last too long. If it goes on for more than a few days, then it could be medical or the type of shoes your wearing.
  • CindyFooWho
    CindyFooWho Posts: 179 Member
    When I'm not conditioned for heavy walking and then jump back into it with a long, fast one, I always feel it in my hips.
  • CindyFooWho
    CindyFooWho Posts: 179 Member
    edited May 2016
    double post, sorry
  • butterfli7o
    butterfli7o Posts: 1,319 Member
    queenliz99 wrote: »
    Have you been easing into your miles?

    I have...there's no way I start with that many miles. I've gone from 3.5 to 5 to 6.5 to 8-ish...etc.
  • middlehaitch
    middlehaitch Posts: 8,483 Member
    I just did a 10km walking race, right after a 3 week lazy vacation, no training.
    My hips hurt eventhough I was walking well below my regular pace.
    I put it down to not enough training (none), all was better in a couple of days and hasn't reoccurred when doing 5 km at a faster pace.

    You probably just pushed a bit too hard on this walk. Slow down a little and maybe see if you need to shorten your step. When I am racing my step is a lot shorter than my 'going for a walk' step,

    If you are not using WALKING runners, change up your footwear. Walking runners have a different sole and heel than running shoes which are designed with a flared heal to absorb shock. Walking runners have a narrow heel and a roll pad running up the back from sole to mid heel to help the heel roll forward.

    Cheers, h.
  • queenliz99
    queenliz99 Posts: 15,317 Member
    I get hip pain but it is from my hip flexor which gets irritated if I do too many miles in a week. I just ease off a little or ride my bike instead. I use a foam roller to massage the flexor. If it is joint pain, I would see a doctor.
  • BrianSharpe
    BrianSharpe Posts: 9,249 Member
    I'd be inclined to suggest that you may benefit from some of the same hip/glute/core strengthening that runners do.....

    runnersworld.com/injury-prevention-recovery/video-hip-strengthening-exercise-for-runners
  • Neanbean13
    Neanbean13 Posts: 211 Member
    I'd go see a physio. Like someone said there are so many reasons it could be. Like u I suffer from hip pain but depends where in hip it is. Is it joint or external...side or front. Remember most people aren't physios so go have a check up. Mines from weak core and weak glutes making tight hip flexor. I sit all day at work so doesn't help. Stretching is ESSENTIAL like good foam rolling and other things. Go get it checked out. Pain normally means somethings a miss or out of balance somewhere.
  • butterfli7o
    butterfli7o Posts: 1,319 Member
    edited May 2016
    Thank you for all the replies. I've definitely been pushing myself each time. The soreness goes away after two days, so that is good. I wear Brooks, which I figured were good shoes...but I'm going to look into new shoes as well.
  • itsbasschick
    itsbasschick Posts: 1,584 Member
    edited May 2016
    rolling, stretching, the right shoes, warming up - all those things can help depending on what's actually causing your pain.

    a couple years ago, i started walking, and added more and more time walking at a fairly fast clip. i started having hip pain, and surprise, surprise - the amount of walking i did caused bursitis, or so said my doctor and physical therapist. stretching, rolling, shoes - they claimed none of those would have made any difference. they did, however, give me hip exercises to do daily, that helped to a degree.

    so it's a good to find out what the problem is so you'll know how to deal with it.
  • Vladimirnapkin
    Vladimirnapkin Posts: 299 Member
    Just to be clear, hip joint pain (typically arthritis) is felt in the groin, where the actual ball and socket is. Hip pain on the outside pelvis is usually IT band irritation, or muscle soreness. Pain in the deep buttock is usually sciatic/piriformis irritation. Oddly, I get more pelvic (glute/IT band) irritation from walking and standing than I do from running.

    Regardless, unless it is arthritis, ice and stretching can help. A good physical therapist is worth their weight in gold.