Hip Flexor Pain Post-Running?

Sweet13_Princess

Runners: does anyone get pain in their hip flexors after a run? For me, it's constantly in my left leg. It bothers me mostly when I lift my thigh upwards, like I'm going up a flight of stairs. I stretch after my runs, but I'm not sure what else I can do about it! I'm just wondering if anyone else had this pain, especially while starting C25K training?

Shannon

jessicamckay13

get a massage!

my hip flexors were tight and one had "flipped" out of place and i got a super painful massage...45 minutes of torture but afterwards i could lift my knees up and felt great!

vaderandbill

I was told my hip flexors were sore because I sit at a desk most of the day. Stretch them!

RunningAddict

I used to have that problem when I started adding distance- it can be painful and everyone is different but mine eventually went away.

missyyclaire

I've found a wonderful hip stretch by way of an exercise of Tony Hortons. It's so simple and yet my hips really 'move and pop' when I do it, loosens me up everytime.

Lay on the floor, arms spread out, palms on the floor. Raise both legs perpindicular to floor lowering both to one side and then the other. I feel my hips immediately respond. I'll hold the side stretch about 4 seconds then move to the other side.

Hope this makes sense and hope it helps!

skinnyack

Yup - I used to have that too. I can't remember exactly what made it eventually go away. I would say if you sit all day at work maybe try to get up and move around once an hour and definitely stretch. I think part of it is just us figuring out how to carry ourselves while running. Maybe get a friend to look at your posture while moving and see if you are doing anything funky with that leg??

maemiller

yes and my PT (personal trainer and a physical therapist) said it was weakness in those muscles. Have to make sure when XT i work those muscles and make sure that i thoroughly stretch before and after my workouts

mlb929

get a massage!

I'll second this - all the stretching in the world my hips remain tight it takes a deep intense massage to fix it for me. Make sure you find someone that has worked with athletes before. You don't just want your typical relaxation massage, you want one that does manipulation and stretching.

melsinct

Definitely stretch them. I used to regularly get hip flexor pain and as soon as I started incorporating pilates into my routine it disappeared since I now do regular stretching of the flexor. Stretching the hip flexor will only take a minute or two of time daily and will really help.

AndriaLL

I've been in PT for chronic hip flexor pain and besides massage, you can get a ball (tennis ball or smaller) and lay on it so that it is sticking into the sore/tight area and move around on top of it to loosen it up/keep it loose.

HollyMac20

I will get sore hip flexures from either running or step class or who knows what else I do. Best thing I have found is a foam roller. Like someone said above to get a message, this does the same thing. Also great for all body parts: quads, back, butt, calves, shoulders, etc.

http://www.google.com/products/catalog?q=foam+roller&hl=en&prmd=imvns&bav=on.2,or.r_gc.r_pw.,cf.osb&biw=1280&bih=663&wrapid=tlif132146175059010&um=1&ie=UTF-8&tbm=shop&cid=12398040814133263315&sa=X&ei=Y-jDTvqnAerY0QGnxKH9Dg&ved=0CKUBEPMCMAI#

Cathleenr

Runners: does anyone get pain in their hip flexors after a run? For me, it's constantly in my left leg. It bothers me mostly when I lift my thigh upwards, like I'm going up a flight of stairs. I stretch after my runs, but I'm not sure what else I can do about it! I'm just wondering if anyone else had this pain, especially while starting C25K training?

Shannon

the gluteus medius is the part of the glute complex that wraps around the outside of the hip. distance runners typically have weak glute muscles, which can feel strained after running.
before AND after you run, stretch out the glutes: kneel down on one knee, the other one at a 90-degree angle in front of you. move that forward foot out about 8 inches, then lean into it gradually, stretching the medius. hold it for a minute, stretch just a little more forward and hold that for 30 more seconds. switch legs.

strengthen your glute complex with basically the same move, only don't place the forward foot ahead of you...keep it at a 90-degree angle. pushing off with your forward heel, NOT ball or toes, rise up slowly and then sink back down in a controlled movement. these are deep lunges and your knee should touch the floor. start off with 10 on each side and up the reps by 3 til you can do 21, then add 5-pound hand weights and start off with 10 reps, working up to 21 again on each side.
sprint starts are another good exercise to fire the fast-twitch glute complex muscles, as are box jumps.
your run time should increase as your gluteii become stronger and your stride lengthens.

feisma

bump!

Sweet13_Princess

These all sound great. I've been stretching after my run with high and low lunges, but a few moves are new to me, so I'll be sure to give them a try. I'm glad I'm not the only one with this problem. When I told my husband, he gave me a weird look like I was making it up!*LOL*

It's weird how a weakness in one area can affect another!

Shannon

Sweet13_Princess

Update. I've been stretching out more before and after my runs and my hip flexors seem to be doing better. I even get some stretching in, once I get up and around for work in the mornings.

Shannon