Treadmill to Road Running - pain in hip

bzmommy34
bzmommy34 Posts: 229 Member
in Fitness and Exercise
I transitioned to road running this past week. I've been a treadmill runner for months. 4-5 days a week for three months, approx. 12 miles per week.

During my road runs this past week I feel strong and at ease, no pain or pulls anywhere, but I'm starting to notice a pull in my left hip when I complete my runs and after yesterday's run it actually hurts pretty bad and hasn't let up much. I do a full series of stretching after every run, I have professionally fitted shoes, my form has been evaluated and is good.

I'm looking for ideas as to what could be causing this. I do run much faster outside - could it be that my stride is so different on the road that it's causing impact? If that's the case, will I train out of it? I'm grasping because I don't know. I'm pretty much a beginner again. The road is so much different than the mill.

Any thoughts are appreciated.

Replies

  • 99cherrypie99
    99cherrypie99 Posts: 205 Member
    Is the pain outside of the hip or inside?

    If it's the outside, it could be that your IT Band is acting up. Buy a foam roller. It hurts so good!

    Jen

    jenhudsonmosher.blogspot.com
  • timeasterday
    timeasterday Posts: 1,368 Member
    I am also thinking a possible IT band issue. You might be changing your stride and not realizing it. The road surface can also cause issues. Most roads are crowned for drainage so you are constantly running on a slope. It bothers my right ankle when I run due to the road sloping from right to left - my right ankle rolls in slightly. I know you're supposed to run against the flow of cars but lately I have tried sharing time between running against cars and running with cars. It's not too bad in my neighborhood since there is not a lot of traffic. Since I have been doing that the pain is slowly going away.
  • bzmommy34
    bzmommy34 Posts: 229 Member
    Is the pain outside of the hip or inside?

    If it's the outside, it could be that your IT Band is acting up. Buy a foam roller. It hurts so good!

    Jen

    jenhudsonmosher.blogspot.com

    I will order one today! I've heard this from several friends. Thanks much!
  • bzmommy34
    bzmommy34 Posts: 229 Member
    I am also thinking a possible IT band issue. You might be changing your stride and not realizing it. The road surface can also cause issues. Most roads are crowned for drainage so you are constantly running on a slope. It bothers my right ankle when I run due to the road sloping from right to left - my right ankle rolls in slightly. I know you're supposed to run against the flow of cars but lately I have tried sharing time between running against cars and running with cars. It's not too bad in my neighborhood since there is not a lot of traffic. Since I have been doing that the pain is slowly going away.

    I can see why this could be my issue. We have pretty significant ledges on our roads where the blacktop transitions into the concrete curbs. My left foot takes more of an impact than my right. We have great trails here but they are still covered with snow. As soon as they open up I'll get out there (Minnesota). For now, I'll try alternating side. It's pretty quite in my neighborhood as well. Thanks!!
  • amytag
    amytag Posts: 206 Member
    When I transitioned from trail to road, I had terrible hip flexor pain. This eventually eased up after a week or two. I never knew what caused it, but I think for me it was the impact on the road. Good luck!
  • bzmommy34
    bzmommy34 Posts: 229 Member
    When I transitioned from trail to road, I had terrible hip flexor pain. This eventually eased up after a week or two. I never knew what caused it, but I think for me it was the impact on the road. Good luck!

    I'm hoping it'll work it's way out too. Did you have any luck with way to relieve the discomfort? I'm going to get a foam roller and have my husband inflict that pain, lol. I'm wondering ice or heat or both?
  • amytag
    amytag Posts: 206 Member
    When I transitioned from trail to road, I had terrible hip flexor pain. This eventually eased up after a week or two. I never knew what caused it, but I think for me it was the impact on the road. Good luck!

    I'm hoping it'll work it's way out too. Did you have any luck with way to relieve the discomfort? I'm going to get a foam roller and have my husband inflict that pain, lol. I'm wondering ice or heat or both?

    Heat worked best for me personally. Lots of baths soaking with 2 cups of Epsom salts to relieve the soreness.
  • doggiesnot
    doggiesnot Posts: 334 Member
    I was thinking IT band as well, but of course, we can't really diagnose online.

    Also, since your form was evaluated (my next suggestion) I would say it could be that you're going up and down hills now, rather than running on a constantly flat surface (treadmill). There's no problem with that, just working new muscles, I would say.

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