Pain in outer hips while jogging.

BusyRaeNOTBusty

So, I'm not really a "runner". I've started running because I have a puppy who needs lots of exercise and I was using all my "free" exercise time to walk him instead of riding my bike or going to the gym. I bought semi-cheap Asics Gel running shoes mainly because my sisters wore them when they ran cross country in high school. I'm sure they aren't the best.

So anyway, I started running. I started with about 2.5 to 3 miles, 2 to 3 times a week. I've increase to sometimes 4 or 5, but still only about 2 to 3 times a week. I get pain in my outer hips pretty much every time I run. Through Dr. Google, I'm pretty sure it's "greater trochanteric bursitis". It doesn't seem to be getting better. I stretch, and very flexible in my hips, pretty strong in my thighs and butt, etc. I've rested a week or more (when the puppy lost his nuts) and it came right back the next run. I have big hips in general, lots of "hip dip" if you know what that is, so I'm wondering if it's not just body structure.

Like I said, I am not a "runner" really, so I am not sure I want to go to a running store, get measured, spend hundreds, etc. Is there a certain type of shoe I should look out for? Arch supports?

GaryRuns

It sounds to me like you tried to do too much too soon. The key to running is to start slowly and only build up about 10%/week. You have to remember that running isn't just about aerobic capacity, it's about your body adapting to the pounding it gets while running. Unfortunately once you get an injury like this, in general, you have to lay off 4-6 weeks for your body to heal. In the meantime you can do gentle stretching, rolling it out with, for example, a foam roller, and RICE (Rest, Ice, Compression, Elevation). Of course the hips are hard to compress and elevate but do what you can. I've also found that after the initial icing to control inflammation heat helps, but that's just me and my injuries and may not be applicable to you and yours.

And I'm afraid you do need to get some decent shoes at a place that videos you to see how your feet impact the ground when running. Let them know you're on a budget and they may have some clearance shoes, typically a model-year older, for a good price. Even if they don't have a bargain shoe I've never paid more than $100, $120 for a pair. Not great, but not "hundreds". And you can find instructions on how to video your own feet on a treadmill, or even easier, with the help of a friend, and how to interpret the results, but I think it's worth it, for your first pair at least, to find a reputable running-shoe store and have them do it.

Once you're healed and have some good shoes, run less this time when you start and if you get a week pain free then only increase the next week by 10%.

BusyRaeNOTBusty

I thought I did start slow. I did walking and running intervals at first. I run slow, I only ran about 4 mph at first, and am now only up to about 4.5mph.

dewd2

Starting with 2-3 miles is way too much (unless you are walking most of it). Find a program like "couch to 5k" and follow it (no cheating, let your body adapt slowly).

When you run you should be able to sing. If you cannot, you are going too fast.

And definitely check out a local running specialty store for shoes. You can stick with any brand you like as long as they are made for your feet. Even the most expensive shoes in the store can hurt you if they are the wrong type.

Good luck.

Evamutt

only thing id like to add is glucosamine helps me a lot with joint pain. Also I've always taken my dogs with my bike. If you wrap the leash under the seat of bike & not let his nose go past the front tire of your bike, you can't get pulled down & it's hands free. I put my bike gears so it's hard to pedal & don't go too fast but that's because I'm older now & I don't want the dogs to pull & it's great exercise

mgalovic01

I'm going to tell you what I tell everyone: Strike the ground with the front of your foot, not your heel, and get ready for some sore calves. Now, some guy is probably going to chime in about what bad advice it is to change your stride. Try it, if you aren't already doing so, and see if it helps with your hip pain. Also, make sure you're maintaining good posture.

TavistockToad

not sure how running 2-3 times a week makes you not a runner...

i'd find a physio, is probably a weakness or muscle imbalance, or as others have said, a bit too much too soon.

girlinahat

what's your stride like? I mean, how close to your body are you keeping your feet when you run? ideally you want to keep your steps short and under the body. No idea if this will help besides which I'm just feeling sorry for your nut-free pup (good decision on that though).

7lenny7

girlinahat wrote: »

what's your stride like? I mean, how close to your body are you keeping your feet when you run? ideally you want to keep your steps short and under the body. No idea if this will help besides which I'm just feeling sorry for your nut-free pup (good decision on that though).

^ this. as long as you're taking short strides and get your feet to land under your body, then how you strike (heel vs. mid, vs. forefoot) does not matter. Short strides and concentrate on getting your glutes involved in the stride. Run tall with good posture, hips forward.

And make no mistake about it...you ARE a runner in every sense of the word.

LeanButNotMean44

Make sure your hip flexors are nice and flexible - do you stretch afterwards?

TavistockToad

LeanButNotMean44 wrote: »

Make sure your hip flexors are nice and flexible - do you stretch afterwards?

outer hip was tight IT band for me

ninerbuff

Get a gait analysis Rae. Get a chance to see how your foot fall translates force through your legs.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

BrianSharpe

TavistockToad wrote: »

not sure how running 2-3 times a week makes you not a runner...

i'd find a physio, is probably a weakness or muscle imbalance, or as others have said, a bit too much too soon.

^^^ Yup......don't rely on Dr Google and/or random strangers on the Internet. Get yourself assessed properly and address the root cause of the problem.

canadianlbs

TavistockToad wrote: »

LeanButNotMean44 wrote: »

Make sure your hip flexors are nice and flexible - do you stretch afterwards?

outer hip was tight IT band for me

this. plus tfl and the psoas stuff on the 'inside' side of that pelvic girdle.

op, i don't run. but i've been there with outer hip recently. so if by hip dip you mean you rock side to side maybe also take a look at your glute medius. if those muscles are weak something else might be compensating and/or taking more torque from each stride than it really ought to.

grayblackmfp

Try slowing down. Does it hurt if you walked an equivalent distance? Even though you are able run faster, slow down and see if you can find a point where your hip doesn't hurt and then you can begin increasing distance or speed.

MelanieCN77

Stretching is so important. Hip pain can come from so many of the surrounding muscles being tight/overused as well.