Side strain? Hip pain...

Nyksta
Nyksta Posts: 241 Member
in Fitness and Exercise
Hello,

I'm currently working through C25K and am on week 6. On my last run before today I got a pain in my lower side/hip area (it's hard place to explain lol... on my hip bone under all my belly roll I suppose!). It felt like a bit of a pulled muscle/strain so I made sure I took an extra few days before running again. Of course I didn't do nothing/completely rest in those few days which is probably me being an idiot. I had a good session on the exercise bike with some strength training and then did a 30DS session yesterday.

The pain/ache has still been there but not all the time - I just noticed it now and then.

So this morning I ran again. First mile was fine though I could feel the achy pain. Second mile it got much worse and the pain was there every time I put weight on that side. I completed the run but now the pain is constant and especially when I bare weight on that leg (like when I stand on one leg to put my trousers on!). The pain is not in the leg at all or in the joint, its up further as I said on my hip bone.

Has anyone else suffered with this? Any suggestions on how long I should try and rest it to let myself recover? And should I completely stop exercise (e.g. exercise bike) while I recover?

Thanks for any advise.

Nyk

Replies

  • Nyksta
    Nyksta Posts: 241 Member
    Bump.

    Hoping someone can make a suggestion as I just walked to the train station and found I could hardly walk lol... not good.
  • Lemmynade
    Lemmynade Posts: 160 Member
    I can't really help... I'm having pretty awful pain in my right hip as well!
  • marsellient
    marsellient Posts: 591 Member
    I'd suggest you seek out an athletic therapist/physiotherapist. I am not a runner, but from doing other things have ongoing problems with hip flexors and SI joints that put me out of alignment and cause walking to be painful. Finding the right therapist and PT has been amazing and I rarely have problems now. If I do, two visits and off I go.
  • Nyksta
    Nyksta Posts: 241 Member
    hmm hoping it won't come to involving proper medical help! I wouldn't usually seek medical help for a strain/pulled muscle. Took a complete rest day today (have awful cold too) and have been using deep heat and a hot water bottle and it's eased a little. Will see how it goes and maybe take a walk in a few days and see how it copes with that....
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    I had something similar. I limped for a couple months but kept doing my runs. I went to a physical medicine specialist and he said one side of my pelvis was tilted and it stressing the muscle attachment at the top if the iliac crest. He did some stretching of it and gave me stretches to do at home. Completely fixed me!

    The most effective stretch for me was to lay on your back and bring your knee up and outwards with your foot near your crotch. If you can picture the leg being like a frog's leg. Hold it for 15 to 20 seconds then do the other side. Repeat twice a day.

    Also do small pelvic tilts while laying on your back- about 20 of them.
  • Nyksta
    Nyksta Posts: 241 Member
    Thank you! I did a few short stretches tonight but will try the frog leg one tomorrow and pelvic tilt tomorrow.Still thinking it's just a strain but will keep your experiences in mind if it doesn't clear up within the week....
  • meerkat70
    meerkat70 Posts: 4,605 Member
    I do "yoga for runners" routines. Helps loads with this.

    There are several post run workouts on YouTube. The one I do is about 15min.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    i find that my soreness is directly related to whether i warmed up or not. if i warmed up, i don't get sore.

    here, try this: http://www.nerdfitness.com/blog/2012/01/09/warm-up/
  • spiritgurl
    spiritgurl Posts: 160 Member
    I'm experiencing the exact same kind of pain. I've had it for a month now and I've still not recovered. I went for a few massages which have helped in reducing the tightness that I was experiencing. I've started using a foam roller which helps and some stretches to help ease the pulling. I've booked an appointment with a chiropractor at this point since I really want to get back to my running. My RMT said she thought my pelvis was tilted (as @Omma_to_3's said below) and she thinks this is related to my issue. I'm hoping to get some relief and I wish the same for you. I really do feel your pain!! LOL! Good luck with your recovery :)
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    start working full body foam rolling or once a week full body massage into your routine.

    i consider that type stuff to be crucial parts of my recovery too

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