Help me identify this injury please?
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stellalagerfeld
Posts: 54
I have no idea what type of injury I have so I don't really know what excercises and/or stretches are necessary. I'm hoping somebody can help me here.
I'm a new runner, only on week 3 of the c25k program but I have been for 3 months already because of this unidentified injury - if it is an injury at all. Basically this is what I experience:
1. It's more of a discomfort than a pain on my upper thigh - feels like it's the nerve that connects my leg to my hip.
2. I can only feel it when I put my weight on my leg, otherwise, I don't feel it at all.
I have spent hours researching and I don't think it's IT Band Syndrome. I don't feel any pain on or near my knee. I have stopped running completely for 2 weeks since it got quite painful when walking more so when running. When it completely went away, I went back to running again. It's back although very mildly this time. I don't want to push it though.
Please help!
I'm a new runner, only on week 3 of the c25k program but I have been for 3 months already because of this unidentified injury - if it is an injury at all. Basically this is what I experience:
1. It's more of a discomfort than a pain on my upper thigh - feels like it's the nerve that connects my leg to my hip.
2. I can only feel it when I put my weight on my leg, otherwise, I don't feel it at all.
I have spent hours researching and I don't think it's IT Band Syndrome. I don't feel any pain on or near my knee. I have stopped running completely for 2 weeks since it got quite painful when walking more so when running. When it completely went away, I went back to running again. It's back although very mildly this time. I don't want to push it though.
Please help!
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Replies
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No idea, but have you been pushing yourself too hard too fast ? You can't just throw your body into something new and not expect it to scream 'hey what the hell are you doing to me'. Personally I'd try and gradually get back into it, don't rush it but it might just be a case of easing back in and it'll stretch out once you're back in the swing of it.
Doesn't really answer your question but it's the best I'd got.0 -
Are you stretching properly?0
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I wish I could help but I have no idea what it could be. When you returned to running did you go right back to the mileage you were doing ? You might have to cut back your mileage and then slowly work your way back up to it.0
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It could be your IT Band. Whenever my IT Band is tight, I feel it on the side of my thigh closer to my hip - rarely do I ever have IT Band pain near my knee. I use a foam roller - that think is super annoying, but it helps. I also sometimes get tight quad muscles up in my thigh, and the foam roller helps with that too.
Make sure you are doing a really good stretching routine after your runs, and I do recommend a foam roller for helping with tight muscles. If that doesnt help, you may want to see a doctor - could just be you were overworking a muscle and pulled something, too.0 -
I've been running for about 3 years now after completing the C25K program. I had hip shenanigans on and off for a while and never really figured out what it was. These exercises (and getting OUT of Nikes and into Brooks shoes) changed my life --
1) Hip extension on all fours. On all fours, extend one leg back behind you, lifting it high so that foot goes well above butt height, but keep the leg fairly straight (not perfectly straight, but almost straight). Hold it there for a solid second, then bring back to past original position so that knee is ahead of the support knee, then extend the leg back behind you again. Do 8 repetitions each side.
2) Hip abduction on all fours. Picture a male dog lifting a leg to relieve itself. Lift your thigh out to the side so that the thigh is parallel with floor, leg bent at knee at 90 degrees. Your thigh should be perpendicular to your trunk. Hold for one second, then return to start. Do 8 reps each side.
3) Lie on back, legs straight. Pull one knee towards chest so that you feel a stretch in the opposite hip area, where the leg merges into the pelvis. Hold 30 seconds. Switch legs. Do two sets each leg.
4) Standing external hip rotation. Place hands on something for balance and stand straight. Lift one knee in front of yourself like a high march. Then bring knee out to the side, so that thigh is perpendicular to trunk. Leg is bent at 90 degrees the entire time. Bring back to original high march position. Do not set foot down; keep rotating knee outward, then back inward. Do 8 sets each side -- twice.
5) Standing hip rotation. Stand with feet shoulder width apart, hands on hips. Rotate hips five times in one direction, then in the other direction. The motion is similar to that of doing the hula hoop, except it is much slower, to get a good stretch all the way around.
6) Standing hip extension. Place hands on something for support. Stand straight. Lift one knee up and extend leg out behind you. It's okay to lean forward to allow this motion. This exercise is similar to "hip extension on all fours." Do 8 reps each leg.
It will take 8-10 minutes to complete these exercises. Do them once or twice a day (I did mine once a day). And I don't stretch before I run - I stretch AFTER.0 -
Thanks for all the replies! I do stretch - a 6 min. yoga stretch for runners I found online plus several post-run stretches. I also do a 10-min warm-up instead of the suggested 5 after a few pre-run stretches (because I found that I get shin splints without pre-run stretches.)
@Run_Forever - I stopped with Week 3, and after 2 weeks of rest, I went back to week 2 to make sure I finish the session.
@RaineMarie - I'll get a foam roller to see if it will help. =D
@Mlkmaid - I actually do those excercises after reading it in another post. I will consider Brooks for my next pair. Thanks for your input.
If all else fail, I'll just have to man up and finally see a doctor! Thanks again!0 -
first thing that comes to mind is stretching. laugh at me now but stretch when you wake up in the morning, throughout the day, and when you go to bed and you'll be amazed at how better overall you feel.
and you prob already know but stretch before and after you run VERY WELL0 -
I would check in to a near by running store, they usually have doctors that will do a 15 min exam for runners for free! I hope everything clears up for you soon!0
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Hi All! I just want to give you an update. Stretching was all it took! The discomfort is still there, but I can hardly feel it. Hopefully it'll soon be completely gone.
I incorporated the IT Band Stretches to the regular pre-run stretches right before my run and it made all the difference. Whereas before the IT Band Stretches weren't really right before my run, I just made sure I performed them once a day.
My pre-run stretches before were just regular runners stretches, then I figured with all the suggestions here to stretch before a run, I should also perform my IT Band Stretch Routine not just at night but in the mornings right before my run.
So... the biggest thank you to this amazing running community. =D0
