Hip pain after runs

tammymusic1
tammymusic1 Posts: 243 Member
edited November 22 in Fitness and Exercise
not sure it is really hip it's like the side of my pelvic bone like where you would carry a child anyone else it hurts the most after running or sitting in the recliner . And I have no insurance so can't go to dr right now

Replies

  • BasicGreatGuy
    BasicGreatGuy Posts: 857 Member
    Have you been running a lot lately? Are your shoes new? If not, how do they feel when running?
  • tammymusic1
    tammymusic1 Posts: 243 Member
    shoes are newer about 3 weeks old. Only been running 10 miles a week. cut back with the heat and humidity
  • Horrorfox
    Horrorfox Posts: 204 Member
    Are you stretching your hip flexors and adductors? Foam rolling?

    Try spending 5-10 minutes stretching prior to your workout, and a bit more before you go to bed.
  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    edited August 2015
    The problem with hip pain is that it can be SO MANY THINGS, including referred pain from a problem elsewhere.

    That said, I had pretty much *exactly* what you described pop up earlier this summer: pain on the outside of my hip bone from running and sitting. According to my doctor--after performing a bunch of tests to rule out various other things in *my* case--it came down to:
    --weak hamstrings + strong quads = bad imbalance
    --WEAK GLUTES

    Especially the pain from sitting too much is often a cause/result of weak glutes and hip flexors. Try looking up glute bridges and heel-elevated hip thrusts. But really, hip pain is worth seeing someone about (even an urgent care center). That's not a joint you want to mess around with.
  • luluinca
    luluinca Posts: 2,899 Member
    edited August 2015
    cheshirecatastrophe wrote: »
    The problem with hip pain is that it can be SO MANY THINGS, including referred pain from a problem elsewhere.

    That said, I had pretty much *exactly* what you described pop up earlier this summer: pain on the outside of my hip bone from running and sitting. According to my doctor--after performing a bunch of tests to rule out various other things in *my* case--it came down to:
    --weak hamstrings + strong quads = bad imbalance
    --WEAK GLUTES

    Especially the pain from sitting too much is often a cause/result of weak glutes and hip flexors. Try looking up glute bridges and heel-elevated hip thrusts. But really, hip pain is worth seeing someone about (even an urgent care center). That's not a joint you want to mess around with.

    It's actually pretty amazing, IMO, that your doc came up with that. Women, in general have weak hamstrings and stronger quads, unless we work to reverse that.

    I would say work on your hips/glutes/hamstrings including bridges, squats, back extensions, elevated leg lifts.....those sort of exercises.

    Google is your friend here. Check out "Strong Curves".....

    Also, I wouldn't do static stretches pre running......find dynamic stretches to do instead..... :) But foam rolling can be done pre running or any time... B)
  • Pinnacle_IAO
    Pinnacle_IAO Posts: 608 Member
    tammymusic1 wrote: »
    not sure it is really hip it's like the side of my pelvic bone like where you would carry a child anyone else it hurts the most after running or sitting in the recliner . And I have no insurance so can't go to dr right now
    I remember getting that once I got up to 6 miles.
    Running is just not for me, so I changed to long hikes, biking and HIIT [High Intense Interval Training].

    The key to reaching goals is to find what you can do and take action to move you in a positive direction.
    Good Luck!
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Sounds like a hip flexor problem. Caused by weak glutes and muscular imbalances. Its common in runners, especially those with desk jobs.

    Stretch your hip flexors, ice, and get a massage ball to roll it out with. Also do some targeted glute strengthening exercises.
  • HelenWater
    HelenWater Posts: 232 Member
    It could be greater trochanteric pain syndrome. A physiologist can show you some exercises.
  • Farahworld
    Farahworld Posts: 41 Member
    the first adive is to stop running for now.
    second advice if you can afford it, go see a doctor!
    third advice.. stretch a lot ..
    https://www.youtube.com/watch?v=rtJRRo1fesU
    https://www.youtube.com/watch?v=YQmpO9VT2X4
    https://www.youtube.com/watch?v=HplKYfiYVcc
  • lilolilo920
    lilolilo920 Posts: 184 Member
    This happened to me last year and sidelined me for months because I tried to run through the pain. In my case, it was due to weak glutes-specifically gluteus medius (the outer part of your hip like you were describing). I would recommend doing glute med strengthening exercises (literally plugging that into google produces a lot of good options) such as clamshells, donkey kicks and fire hydrants. Good luck!!
  • JennJJ07
    JennJJ07 Posts: 6 Member
    I had some hip pain last year which we contributed to bursitis - like you described it was painful after sitting. Good thing is that it wasn't permanent. But hip pain like the poster said above could be anything. When I was younger and first began running my hip had some mild soreness which wasn't permanent either. ::shrugs::
  • ExRelaySprinter
    ExRelaySprinter Posts: 874 Member
    edited August 2015
    This happened to me when i first started running longish distances (a few weeks ago), but i youtubed it.
    It was suggested i change from landing on my Heels when running, to landing on the Balls or midway of the foot.
    Not had the problem since.
  • Carrieendar
    Carrieendar Posts: 493 Member
    http://njsportsmed.com/files/myrtl_routine.pdf
  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    Carrieendar wrote: »
    http://njsportsmed.com/files/myrtl_routine.pdf

    I think these exercises are amazing and I absolutely swear by them for IT band/runner's knee type stuff, but I wound up with OP's described problem while doing the myrtl routine religiously. It's fantastic, but especially if you have overstrong quads already that take over, it's not enough for glutes and (especially) hamstrings.
  • tammymusic1
    tammymusic1 Posts: 243 Member
    I do my bridges everyday. I think I might have week glutes alright
  • freak4iron
    freak4iron Posts: 995 Member
    edited August 2015
    tammymusic1 wrote: »
    not sure it is really hip it's like the side of my pelvic bone like where you would carry a child anyone else it hurts the most after running or sitting in the recliner . And I have no insurance so can't go to dr right now

    I've been having the same problem any time I do more than a few miles a day. Please try some thing for me. Sit on the floor and do the bicycle crunch, does your hip "pop" when extending your leg? Mine makes an audible popping sound and it's getting really annoying. I think it's "snapping hip syndrome " but don't quote me on it
  • tammymusic1
    tammymusic1 Posts: 243 Member
    I forgot I did get that tummy split after my 4th child maybe I have week abs too. I dont have popping that I can tell
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