Pain from running

giggalz · May 2015

I've recently started running for a month now..I've been in the process of losing weight for 4 years now..and i've been working out daily for 2 or 3 years now. I did start out by walking on the treadmill..and had no issues with pain ..I randomly decided hey lets start running..but after about a week I've started to get a pain at the joint of my right hip. It wasnt so bad at first..it only bothered me a few hours after I've worked out..and if I lay on my right side..Its kinda gotten worse though..I've decided to kinda ease up on the running for the week and walk ..but i'm not liking how i'm determined to do something and somethings setting me back..

anyone else have some insight..advice..from some experienced runners..thank you!

kelseyg22 · May 2015

sometimes the best thing you can do is rest it for a week or so, then try again -- if there is still pain maybe its time to get it checked out... (I know that's not what you want to hear...sorry)

ThickMcRunFast · May 2015

could be a hip flexor issue - which is actually a weak glute issue (weak or unbalanced glutes cause the hip flexor to take up more strain). But first - what are your shoes like? What is your weekly routine? Have you suddenly increased mileage?

MeanderingMammal · May 2015

Without knowing your mileage and pace then any answer is a real shot in the dark.

Could be core strength, could be overuse, could be your gait, which would play into whether your shoes are appropriate or not.

losingitseattle · May 2015

ThickMcRunFast wrote: »

could be a hip flexor issue - which is actually a weak glute issue (weak or unbalanced glutes cause the hip flexor to take up more strain). But first - what are your shoes like? What is your weekly routine? Have you suddenly increased mileage?

Agree.

http://www.girlsgonestrong.com/ask-ann-how-should-i-treat-my-sore-and-tight-hip-flexor/

You should consider foam rolling if you are going to run regularly. Also, get on a plan that builds your base slowly. Be patient or you will end up injured. It's not an if but a when.

giggalz · May 2015

i've been getting 10k steps..with the running and nicer weather..i do 11k steps and then my mom and i go for a walk..so sometimes lately i have 14-15k steps

cardio i do 5 days a week..or i've been running (i am on the treadmill i set it to 4.0mph i've bumped it up a few times but i'm still a beginning trying to get the hang of it)..i've been trying to get at least 10k steps on my rest days..i lift heavy 4 or 5 days a week..

i thought it was hip flexors..so i was really stretching..but as time went on..i feel like its more joint..i can press on it..and it'll hurt

giggalz · May 2015

losingitseattle wrote: »

ThickMcRunFast wrote: »

could be a hip flexor issue - which is actually a weak glute issue (weak or unbalanced glutes cause the hip flexor to take up more strain). But first - what are your shoes like? What is your weekly routine? Have you suddenly increased mileage?

Agree.

http://www.girlsgonestrong.com/ask-ann-how-should-i-treat-my-sore-and-tight-hip-flexor/

You should consider foam rolling if you are going to run regularly. Also, get on a plan that builds your base slowly. Be patient or you will end up injured. It's not an if but a when.

i thought about foam rolling..but considering if i lay on that side..its when it hurts the most..so idk if foam rolling it is good or not

Gska17 · May 2015

I started running 7 months ago and it took a lot of trial and error as well as rest weeks to work through the aches and pains. For reference I'm 35 years old. I'd never run before so I was starting from scratch.

Here was my progression:

Pain #1: shin splits. Ow! Rest & ice. These eventually went away.
Pain #2: ankles and surrounding joints. Stretching & running consistently worked this out.
Pain #3: sciatica pain. Went to the doctor. Solution? Foam rolling and icing my lower back. This went away.
Pain #4: back pain due to mild scoliosis. Visited the chiropractor. Solution? Foam rolling & stretching. This one I still deal with from time to time.

My number one tip (if you haven't done this already) is to get fitted into good shoes by a reputable running store. This should head a lot of things off at the pass. Granted, I started with good shoes and still struggled...but I overcame.

Add me if you'd like a fellow newish running buddy!

Noelv1976 · May 2015

Just a shot at the dark, check out your shoes. Make sure it's a legit running shoe that's suitable for your type of feet. also, there are some warmup exerices specifically for running.

Gska17 · May 2015

Double post

giggalz · May 2015

Noelv1976 wrote: »

Just a shot at the dark, check out your shoes. Make sure it's a legit running shoe that's suitable for your type of feet. also, there are some warmup exerices specifically for running.

yeah thats one thing i dont have...until i have extra money..what i've got now will have to do..out of 3 pairs..these are the ones i like the best for cardio..their lighter then my others..which are just my current everday sneakers and an old pair (nike shox)

mwyvr · May 2015

Two things you should do sooner than later:

1) See a physio specializing in sports or a sports med clinic -or- if cost and availability is an issue ask at your gym if there are any running specialists that can advise as to your pain issue. Such in-person advice might be better than nothing.

2) Visit a running speciality store (not a general purpose chain sports store) and get outfitted with proper shoes. Any good store will only have knowledgeable staff fitting shoes.

Bad/improper or even good but worn-out shoes absolutely can lead to injury even serious injury. Been there, done that.

Noelv1976 · May 2015

I agree, bad shoes are just as bad as no shoes. If you have to wait until you can afford it, I would wait. It's not worth the medical bills down the road.

Gska17 · May 2015

Noelv1976 wrote: »

I agree, bad shoes are just as bad as no shoes. If you have to wait until you can afford it, I would wait. It's not worth the medical bills down the road.

I agree. I shudder to think of how much worse off I would have been without proper shoes.

jessiruthica · May 2015

I've been running (starting with C25K) for about 10 months now. I had some serious hip pain when I started as well. Found a chiropractor who told me my hips were basically twisted (not sure the word he used, but it didn't sound good!). He did the adjustment once a week for 2 or 3 weeks then every 2 weeks for a couple more sessions. Now I go once a month. It made all the difference! I'm guessing it was twisted in the first place because of weak glutes and core. It's not nearly as bad now, but I do lots of hip stretches and use the foam roller.

governatorkp · May 2015

Noelv1976 wrote: »

I agree, bad shoes are just as bad as no shoes. If you have to wait until you can afford it, I would wait. It's not worth the medical bills down the road.

"Just as bad as no shoes.."

Altho no shoes doesn't necessarily have to be bad.
Barefooting, it's a thing, or barefoot shoes, to still provide much needed protection while running.
It teaches your body the correct running form again, instead of the famous 'heel'-striking which sends shocks through the ankles, knees, hips and lower back,, that long-term often result in damage.
It also trains the foot better, instead of relying on the excessive padding of shoes, your body adjusts and breaks the fall in it's natural way. Though due to many people wearing shoes from birth, we un-learned this way of running and started heel-striking, killing our feet in coffins, only a piece of meat and bones to pound on the floor with, locked up in a brick.

Many people think it's nonsense and there's a lot of commentary about this kind of stuff.
Transitioning and relearning this natural way of movement takes months to master however and needs to be built up gradually.
I'm transitioning, and have been for almost a month now.
It works for me. There's a significant change in lower back aches I used to have, thus far.

However I'm guessing not many people are open for this kind of thing,
and many most probably don't have the patience to build up a better natural way of movement.

thebuz · May 2015

I used to get a lot of hip pain from running but these exercises helped immensely.

http://www.njsportsmed.com/files/myrtl_routine.pdf

MeanderingMammal · May 2015

giggalz wrote: »

i've been getting 10k steps..with the running and nicer weather..i do 11k steps and then my mom and i go for a walk..so sometimes lately i have 14-15k steps

So you don't know your distance, and you haven't addressed how frequently you're running, although I'm inferring from your response that it's every day. If you're adding 5k steps per day that would imply 5km.

I'd suggest using some form of structured programme, Couch to 5K is pretty good and builds on the basis of three days per week, which is fair for a beginner. It provides the opportunity to recover between each session. Speed isn't as significant as distance at your stage.

fwiw the jury is out on foam rolling, particularly if you don't know what the issue is. It can be useful in some cases, but it's not the magic bullet some might claim.

Given what you're saying I'm leaning towards overuse, going from zero to 20-25km per week is quite a lot. At the end of C25K you'd be on 9-12km,

I'm open on shoes, it may play a part, or it may not. There are broadly four types; motion control/ stabilisation, neutral, cushioned or barefoot. Each have benefit and disbenefits, but the best answer really depends on you. Note that there are any zealots in the barefoot camp, but they are suitable for some. That sad, it is worth getting some decent advice on the subject, and potentially spend the money on a decent pair. It's cheaper than physio treatment.

giggalz · May 2015

MeanderingMammal wrote: »

giggalz wrote: »

i've been getting 10k steps..with the running and nicer weather..i do 11k steps and then my mom and i go for a walk..so sometimes lately i have 14-15k steps

So you don't know your distance, and you haven't addressed how frequently you're running, although I'm inferring from your response that it's every day. If you're adding 5k steps per day that would imply 5km.

I'd suggest using some form of structured programme, Couch to 5K is pretty good and builds on the basis of three days per week, which is fair for a beginner. It provides the opportunity to recover between each session. Speed isn't as significant as distance at your stage.

fwiw the jury is out on foam rolling, particularly if you don't know what the issue is. It can be useful in some cases, but it's not the magic bullet some might claim.

Given what you're saying I'm leaning towards overuse, going from zero to 20-25km per week is quite a lot. At the end of C25K you'd be on 9-12km,

I'm open on shoes, it may play a part, or it may not. There are broadly four types; motion control/ stabilisation, neutral, cushioned or barefoot. Each have benefit and disbenefits, but the best answer really depends on you. Note that there are any zealots in the barefoot camp, but they are suitable for some. That sad, it is worth getting some decent advice on the subject, and potentially spend the money on a decent pair. It's cheaper than physio treatment.

i run 5 days a week..i run for about 3 to 4 miles..it varies because i just go by my fitbit..i will have a ten minute warmup..and at that point have 2k steps in..so once my warmup is done i run until i hit 10..then walk the rest..

djscavone · May 2015

I had that when I started. I had someone watch me as I ran and they noticed I was "leaning" to one side with poor posture. That put me way out of alignment. I added some simple core body strength and basic Yoga to my routine and the pain went away and has never returned. One year later I run 3 miles almost every morning, easy 9.5 pace, and never have pain.

omma_to_3 · May 2015

giggalz wrote: »

i've been getting 10k steps..with the running and nicer weather..i do 11k steps and then my mom and i go for a walk..so sometimes lately i have 14-15k steps

cardio i do 5 days a week..or i've been running (i am on the treadmill i set it to 4.0mph i've bumped it up a few times but i'm still a beginning trying to get the hang of it)..i've been trying to get at least 10k steps on my rest days..i lift heavy 4 or 5 days a week..

i thought it was hip flexors..so i was really stretching..but as time went on..i feel like its more joint..i can press on it..and it'll hurt

I had a similar sounding issue. It was a strain in the muscle attachment at the top of the iliac crest. It was a pelvic alignment issue. I saw a physical medicine specialist and he literally fixed me in one visit...after months of limping around! If you're near Ann Arbor MI I can make a recommendation LOL. But, try strengthening the joint with exercises. The main stretch he gave me that I still do on occasion is lying on your back, and grabbing your foot and stretching the hip by pushing the knee up and to the outside - kind of like you were sitting in a butterfly position, but one side at a time. Hmmm...hard to describe.

omma_to_3 · May 2015

OK, like the top picture in this, except you're pushing up and out, instead of inward like in this picture. Hold it for 20 to 30 seconds. Do it twice a day. Also, do pelvic lifts twice a day. 20 to 30 of them.

skippygirlsmom · May 2015

mwyvr wrote: »

Two things you should do sooner than later:

1) See a physio specializing in sports or a sports med clinic -or- if cost and availability is an issue ask at your gym if there are any running specialists that can advise as to your pain issue. Such in-person advice might be better than nothing.

2) Visit a running speciality store (not a general purpose chain sports store) and get outfitted with proper shoes. Any good store will only have knowledgeable staff fitting shoes.

Bad/improper or even good but worn-out shoes absolutely can lead to injury even serious injury. Been there, done that.

^^^^ so yes

stealthq · May 2015

Noelv1976 wrote: »

I agree, bad shoes are just as bad as no shoes. If you have to wait until you can afford it, I would wait. It's not worth the medical bills down the road.

I actually think it's worse. With bare feet you can feel every shock and bump. You should be more likely to stop before doing serious damage. Shoes might cushion pain enough to let you run through it and really do a number on yourself.

htimpaired · May 2015

I just saw a PT yesterday for running injury #2 (hamstrings). #1 was runners knee this past fall.

He told me "you can stretch all you want, get the right shoes, but if you don't strengthen your muscles for running, you'll just keep coming back here".
I was surprised, because I do lift heavy. But when he showed me some strength exercises that focus on the tiny muscles that support the big muscles, I was quivering and swearing, and this was body weight only.
I also agree with the other posts-if you can't afford to get proper running shoes, then wait to run until you can. It's cheaper than the copays for the doctor and PT appointments you'll have in inappropriate shoes.

Pain from running

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