Looking for Advice from a PT

mamurray24
mamurray24 Posts: 7
in Fitness and Exercise
Hi all,

I've had lingering pain in my left hip (the pain is actually mostly in the left side of my rear, but into the hip as well). I've been told in the past that I need to strengthen my right side and that the pain was because my left side was compensating. I did not realize just how bad it was until I was looking at my flip flops this weekend. Holy cow, the left footbed is significantly more worn than the right. I have a picture but can't figure out how to upload it here.

Typically, the pain is not debilitating, mostly annoying. If I wear ballet flats to a long day of work, it gets pretty bad by the end of it (I'm a teacher, mostly on my feet all day). It definitely gets worse with bad shoes. I can bike with no problem, but walking causes it to flare up. If I'm wearing my good shoes, it's not too bad, but anything else and I'm hurting. I have high arches, but tend to pronate inward (17 years of dancing will do that). I'm 26, fairly fit and looking for some suggestions to strengthen the right side to help alleviate this compensation. I know it's hard without seeing me, but any suggestions are welcome.

Thanks!

Replies

  • RunnersLament
    RunnersLament Posts: 140 Member
    I am not a PT but am a running coach and have experience with runners and weak hips\glutes (common issue) When people ask me about hip issues I usually recommend the adding the following to their routines (google these).

    Monster Walk with a Muscleup band\Theraband
    Clamshells with a Theraband
    Squats
    Forward Lunges
    Back lunges.
    Side lunges

    I usually also recommend a gait analysis and looking into properly supporting footwear.

    Hope this helps.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    The above advice is very good. Also have you had your leg length measurements ever taken? A significant uneven leg length can have direct effect on hips.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • Timshel_
    Timshel_ Posts: 22,834 Member
    The above advice is very good. Also have you had your leg length measurements ever taken? A significant uneven leg length can have direct effect on hips.

    And a podiatrist might help as well.

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