I have some hip issues too and only ran twice (against DR's orders) in the past 2 months. On my typical running days I have been going to the gym and riding a stationary bike. I tried riding my mountain bike a few times but it doesn't keep my heart rate up. To give myself a cardio workout that mimics running without the impact to the hip, the stationary bike was the only choice. Now I am slowly working in some elliptical machine in addition to the bike. The Precor machines at the gym have a motion similar to running. But it took over a month before my hip was ready for the elliptical.

I also do 3 days of strength training per week. I can pretty much do everything except deep squats (unless I have almost no weight). I would suggest you do a lot of hip bridges, skaters, and one-leg deadlifts to strengthen the glutes and hamstrings. Getting the glutes stronger will help a great deal for hip issues. And I have been going to a doctor who does active release therapy. After 3 sessions of that over 3 weeks time, along with frequent stretching, I have made a huge improvement. I am finally pain-free since the onset of this injury 3 months ago.

I suggest you take a slow recovery. Otherwise you will have to start a new thread on the same subject in two weeks.

Get to the gym. With a flexor injury, no treadmill, stairmaster or bike.

You have way too much time to prepare for a half. You can do that in eight weeks if you are already doing a 10K.

This. Don't push anything. I know you shouldn't because I've done it enough myself.

I think it totally depends on the injury. My first line of defense with any pain it immediately to chiropractor and the massage therapist. They keep me injury free and pain free. It really depends with a hip flexor what you did - it may just be a quick adjustment to get things relined up.

After being in Physical Therapy after my first marathon - I am now totally an advocate for hip strengthening. I was doing 30 minutes of PT exercises per day - got bored and started Brazil Butt Lift. At first sign of any knee, ankle, shin, or hip pain, I start back with BBL 30 minutes per day for a week, then I back down to 2x per week for hip strengthening. I also do an hour a week of core strengthening.

I have an at home U/S unit that I love. It's help keep me injury free. I've also heard U/V light works as well, haven't tried it.

You have plenty of time to train for a half w/o worrying about injury or over training.

I had some hip issues a while back after one of my long runs. At mile 8, I ran across an uneven path and my hip seized with pain. My doc confirmed there was not structural issues so off to my chiro I went.

The pain was caused by strength issues in my hips. After several visits to my chiro (very painful deep tissue massage) and some basic hip exercises I was good to go. I just keep up with my hip exercises and stretch and roll to keep them healthy.

Take care of those hips.

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Thanks guys! My company just switched to a Kaiser HMO, so I don't have the freedom I did with the PPO to choose a doctor (and, if there's any truth to the anecdotal evidence I've heard, it'll take a long time to get the specialist referrals I may need through Kaiser. First time with them, though, so maybe it's better than they say). I've been icing and periodically taking ibuprofen to reduce swelling. Right now the meds have worn off and *knock on wood* no pain! I'm optimistic that I can get back out there in another week.

I'm just bummed because I was mentally in the zone with regards to training and it just throws off my motivation and focus. I'm a natural-born lazy-*kitten*, so it's all too easy for me to revert back to my sloth-like tendencies.

Hi - saw the Kaiser comment.

I was covered by Kaiser for about 4 years and had good healthcare with them. If you're not getting the healthcare that you think you should be getting, let them know. My experience has been that if your demands are reasonable you push them a little. The Kaiser of today is very different from the Kaiser 10 years ago.

About the injury - take the time your body needs to recover. As Greg McMillan is wont to say "It sucks being the fittest spectator at the race."

Cross training while injured? Elliptical, water running, and bicycle are standard. To improve cardiovascular, all you need to do is get your HR to into the right zones — it doesn't matter WHY you're revving the heart muscle as long as you ARE revving the heart muscle.

You've got plenty of time to get back on track for the Half in January.

Any chance you're doing Surf City in February?

About that IBU - I almost never take it. If that often. That's a bummer for me 'cause I respond to it very, very well (it's a "miracle drug" for me) but there can be significant, permanent problems with long term, albeit frequent, use and even short term problems (IBU but not enough water = serious kidney issues).

Any chance you're doing Surf City in February?

Ooooo if I make it through the Tinkerbell half and there are still spots available I'm seriously considering it. I really want to do the Surf City 10K in October as a fun training run!

October = Long Beach for me

http://runlongbeach.com/about/half-marathon/

30 days out!

I injured my hip flexor at the beginning of the year after my first 20 mile training run. It was so bad that I was physically lifting my left leg to get into the car. I took several days off, then discovered KT tape. (http://www.kttape.com/instructions/hip-flexor/) KT tape rocks. I was able to run again immediately, though I did shorten my stride and slow down for a few weeks.

Last weekend I did something to my calf on the Appalachian trail (very rocky, stepped funny) and was still having pain as of last night. Taped myself up according to directions, threw on a calf sleeve for additional support, and went out for 30 miles (15 on the AT) today. I still have the tape on, but I'm not feeling pain.

It's definitely worth a try. Best of luck

she's not kidding..that stuff saved me. I hope you have a speedy recovery...