Running Injury - Advice Needed!

megteg

Hello fellow runners -

I have just made it to the end of Week 4 on my Couch to 5k program - but I've started to develop an injury, and it's making me a little nervous. It's a pain deep in my lower left hip, and it's a dull pain that gets worse while I'm running, sometimes when sitting.

After doing some research online, I think it might be piriformis syndrome. I can still run through the pain, and just purchased new running shoes in hopes that it helps, but I'm wondering if any of you have had this before? How did you treat it? Were you able to keep running?

I'm concerned too that if I have to stop running, there won't be other cardio exercises I can do to keep myself in shape (that won't also irritate the area - biking hurt a LOT) .. I don't want to lose all the progress I've made so far on C25k...:frown:

Simonscat

I've never had it!
But I do get pains in my left knee so I try to take it easy and wear a support band.

best thing to do is go see a doctor than specialises in sports!

AggieCass09

I have really tight hips and mine often hurt during 10+mile runs and then several days after those. I recommend doing yoga to gently stretch you out. Also make sure you aren't favoring one side or another when running. The new shoes should help but also try stretching. If that doesn't help, go see a dr. .

My favorite hip stretch is laying on you back pull one leg in then turn the knee out and have the other leg hold the ankle flush while you continue to push the knee away from your body.

Good luck!

backinthenines

I don't think you can reliably diagnose Piriformis just by googling symptoms.
It could also be trochanteric bursitis, sacroilliac joint dysfunction, a tight hamstring radiating upwards, a leg length difference, toeing out slightly on that leg (causing the femur to roll inwards), adductor weakness, glute med weakness... any number of things really.

Quite probably it was just unsuitable footwear, as you're saying you've only just bought proper running shoes. :huh:

I hope you got them from a proper running shop and were assessed for them, rather than just buying any old pair of running shoes online. Reason being that running shoes differ acccording to your foot shape and gait. There are shoes for neutral runners (mechanically efficient runners who don't pronate), shoes offering moderate stability (for mild to moderate pronation) and motion control shoes (for severe pronation). A neutral runner running in motion control shoes can cause themselves serious harm by impacting their neutral arch on a huge medial post they don't need... likewise a flat footed runner in neutral shoes will have zero structure. Furthermore it depends if you are a heel striker or forefoot runner.

I would rest it for a few days and double check in a reputable running store with qualified staff whether you have the right shoes for you.

sara_m83

With muscular injuries, you need to be careful not to overdo it or you can permanently injure yourself. You should definitely visit a sports physio or doctor who can accurately diagnose the problem. In my own experience, if it's only discomfort and not acute pain, you may try running through it and seeing if after the muscles get warm, the pain lessens. If running aggravates it, don't do it!

megteg

My favorite hip stretch is laying on you back pull one leg in then turn the knee out and have the other leg hold the ankle flush while you continue to push the knee away from your body.
Good luck!

Thanks - I'll try this!

FitJoani

roll on a foam roller...can buy em anywhere..put it under your hip and lie on it inb a side plank and use yor arms to roll you body over it. also look up hip ab/adductor stretches....lastly sounds wierd but strengthen your butt. wall squats and what not.

megteg

I don't think you can reliably diagnose Piriformis just by googling symptoms.
It could also be trochanteric bursitis, sacroilliac joint dysfunction, a tight hamstring radiating upwards, a leg length difference, toeing out slightly on that leg (causing the femur to roll inwards), adductor weakness, glute med weakness... any number of things really.

Quite probably it was just unsuitable footwear, as you're saying you've only just bought proper running shoes. :huh:

I hope you got them from a proper running shop and were assessed for them, rather than just buying any old pair of running shoes online. Reason being that running shoes differ acccording to your foot shape and gait. There are shoes for neutral runners (mechanically efficient runners who don't pronate), shoes offering moderate stability (for mild to moderate pronation) and motion control shoes (for severe pronation). A neutral runner running in motion control shoes can cause themselves serious harm by impacting their neutral arch on a huge medial post they don't need... likewise a flat footed runner in neutral shoes will have zero structure. Furthermore it depends if you are a heel striker or forefoot runner.

I would rest it for a few days and double check in a reputable running store with qualified staff whether you have the right shoes for you.

Thanks for the advice! Yeah, I really should have invested in new shoes sooner, but I'm still getting used to having income and was nervous about the expense. Seems silly now, I know. Yep, I did go to a specialty store just for runners and got fitted properly. I'm hoping the new shoes will make a difference now. I ran in them the other day. It felt better, but not enough for me to feel totally comfortable...

Serenifly

Honestly, I wouldn't self Diagnose via google. If you're serious about this sport, I'd go see a sports physiotherapist. My work benefits (which are some of the worst in canada) cover it. up to 500$ a year anyways, pay up front and get a cheque later.

That's what I'd suggest. Do you stretch your hips after each run ?

LizardIsANerd

I get a pain there when I skate sometimes. I stretch it out by doing a stretch often called the pigeon pose. Start out on your hands and knees. Cross your left leg in front of your right and stretch your right leg out behind you while lowering onto your elbows on the floor. (Your left leg will be pulled toward your chest.) You really feel this in your hip/upper butt/thigh area.
Try jogging enough to get a little warm before you do this stretch - never stretch completely cold muscles.

megteg

Honestly, I wouldn't self Diagnose via google. If you're serious about this sport, I'd go see a sports physiotherapist. My work benefits (which are some of the worst in canada) cover it. up to 500$ a year anyways, pay up front and get a cheque later.

That's what I'd suggest. Do you stretch your hips after each run ?

Thanks - I'm looking into doctors in the area that I can visit. It's a bad idea to self-diagnose - but it's the best I've got to go on so far. Hopefully I can fit an appt in and get some more confidence answers.

I have been doing general leg stretches after running (standing hamstring, touching my toes, butterfly, calves) but since I started feeling this pain, I've started to include hip stretches. It feels better momentarily when I do them...

RunFooLItsthePoleese

There are more than a few good cardio exercises that you can do, if needed (Pool running, Bike Spin, eliptical stairs). Is the pain down close to the knee? If so, it might be ITB syndrome, which is common. -The thing I learned (the hard way) about running , is that it magnifies our weaknesses. Wherever our legs and core are weak or inflexible, that's where we will eventually develop injuries. If you really want to run, you have to strengthen these areas first. There is a wealth of knowledge available for any athletic injury (internet, youtube), once you find-out EXACTLY what injury you have. My recommendation is to buy a 'foam roller'. It will not be money wasted. maybe $20-$25, and there are many 'how-to' videos on youtube. Best luck.

megteg

Thanks for the advice everyone! I feel a little more positive now about the outlook. I'll try out these stretches, train a bit, get a foam roller, and see what the doctor says.