Sore hips!

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nettanortje
nettanortje Posts: 2 Member
in Fitness and Exercise
I recently started running, but have very sore hips afterwards!! Any advice or solutions?

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  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    Maybe you did TMTS (too much, too soon)? Try cutting back on the distance, and also check the form tips in this video:
    http://www.youtube.com/watch?v=8XiwtiDTlYU

    Let us know how it goes!
  • barbalari
    barbalari Posts: 43 Member
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    Could be your running shoes? Check with a specialist retailer to carry out a gait analysis? You may just need a minimal correcting orthotic? :smile: Well done on the running though :drinker:
  • favhrnstr
    favhrnstr Posts: 55
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    I've only been running a few months, and I ended up having to take off 11 days with a psoas injury. I would have described it as "hip", too, but it can also manifest as lower back or groin pain. Lots and lots of stretching got me back to be able to run a 5K pain-free. Here's a good article with info and stretches:
    http://www.runnersworld.com/injury-treatment/runners-guide-psoas?page=single

    My husband is a physical therapist and basically diagnosed me by having me do stretches like these: I could immediately tell that it was isolating the right spot! His extra tips: 1) In addition to holding lunges, gently pulse up and down, and 2) While in a lunge, sway your hips back and forth while trying to keep your upper body somewhat still; this stretches the muscle in a different direction.

    Obviously this may not be what you have, but it's a relatively common runner's injury (especially for beginners with really short gaits). But the word "hip" stuck out to me, so I think it's worth your looking into. Good luck!
  • AngelAura777
    AngelAura777 Posts: 225 Member
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    Go on youtube and search yoga for hips. I like the pigeon pose I just did it on the floor at home. I had a really really sore hip and I could barely walk every time I put my foot down I had sharp pain. Anti inflammatories didn't do a thing for me so my last resort was yoga and It was fixed in 2-3 days and I could run again!
  • Nyksta
    Nyksta Posts: 241 Member
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    I had this too and introduced stretching - lots of stretching after running and even on days I don't run. It took some weeks of no exercise, then running just a very short distance and building back up and now I'm pain free again.
  • Just_Scott
    Just_Scott Posts: 1,766 Member
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    Is it hips or muscle related? Hal Higdon recommends stretching like a cat. Higdon has been writing for Runner's World for about 1/2 a century. I stretch on off days and sometimes throughout a day to avoid constant pain. If it is hip flexors there are several simple stretches. Best of luck.
  • meerkat70
    meerkat70 Posts: 4,616 Member
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    assuming you have done too much too soon...

    look up piriformis stretches, or yoga for runners (post run).

    think about getting a foam roller or stick to work on your it band.

    stretch well after every run.
  • toaster6
    toaster6 Posts: 703 Member
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    Try adding potassium supplements (or just eating bananas) pre and/or post work out. If it's an issue with muscle cramps, the potassium will take care of it.
  • faith_76
    faith_76 Posts: 199 Member
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    Stretch
    Do some hip strengthening exercises
    Do you run the same route in the same direction? If so, start switching directions. (I run at a park, one day I run clockwise the next time, counterclockwise). Sounds dumb but it does help.
  • Lemmynade
    Lemmynade Posts: 160 Member
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    In this for the advice... I just got put on steroids, muscle relaxers, and start physical therapy this week for serious hip pain. Doctor thinks it may be caused by my running form, so maybe you need to check that?

    Also, New Balance shoe stores will help you find the right shoe and make sure you walk out happy with it. No charge (except the shoes!)
  • GlfWid0
    GlfWid0 Posts: 15 Member
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    Mine too were sore when I started running...not to the point where it caused any issues but a dull ache at night that would sometimes make it hard to sleep. Make sure you keep hydrated, stretch, and don't let it discourage you. Eventually the aches get less as you get more fit. If you experience pain instead of just soreness/aching I'd slow down but it it's just fatigue or aching keep going.
  • mamaliza1
    mamaliza1 Posts: 2 Member
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    Thanks for posting the info on yoga / pigeon pose. I found it and tried it! I have to say my pain is gone after trying it. I think I can go out jogging again. So happy!
  • Platform_Heels
    Platform_Heels Posts: 388 Member
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    It could be that you're too tight in the hip area. It could also be your running shoes or as someone else posted too much too soon.

    What sort of shoes are you wearing? How old are they? Did you get properly fitted? My husband was having hip pains when he was running and I told him it was probably his shoes so he went and got fitted and didn't have any issue on his first run in them.

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