My right hip flexor is so sore(overworked) and my left feels

LJCDuke11
LJCDuke11 Posts: 103 Member
edited September 30 in Fitness and Exercise
I think I'm over-compensating when I go for my walks.... hwo can I correct? I've tried leading off with my left but that didnt' seem to help... am I droping my right hip too much when I walk? I have no clue how to fix this!! =(

Replies

  • LJCDuke11
    LJCDuke11 Posts: 103 Member
    the title cut off... It's supposed to say my left side feels nothing...
  • gaeljo
    gaeljo Posts: 223 Member
    The BEST thing you can do, other than a little bit of time off, is to either go for a swim right after you are done walking, or jump on your bike and cycle for 15 minutes. I have bursitis in both hips and this is a sure fire cure every time. Also, try taking a glucosamine chondrotin supplement and eat ginger and/or pinneapple after a workout, these are anti inflamatory fruits.
  • beccarockslife
    beccarockslife Posts: 816 Member
    What kind of shoes you wearing? I wear corrective trainers because I over pronate and it messes with my (unstable) hips. Core strength work and Pelvic Floor exercises would help too (as that will make your hips more stable).
  • bethvandenberg
    bethvandenberg Posts: 1,496 Member
    Maybe you should play some balance games to figure out the right balance for you. It's important to make sure you're level :)
  • natskedat
    natskedat Posts: 570 Member
    Stretch! Stretch your hamstrings, lower back, abdominals, hip flexors, and quads. Maintaining even flexibility in all muscles that attach to your pelvis (which may be tilted, rotates, or offset) may help with tightening and overcompensation. If you feel comfortable, a chiropractor might be able to offer some assistance, as well.
  • yeabby
    yeabby Posts: 643 Member
    You may also look into taking Bromelain. It's a natural extract from pineapple. It's in a stronger dose than you can get from pineapple alone. Like the previous poster said pineapple is a natural anti-inflammatory. Bromelain helps muscle build and recover faster.
  • elizabethblake
    elizabethblake Posts: 384 Member
    Do a google search for hip flexor exercises. There aren't a lot (I searched recently when I got a sharp pain in my right hip while on the treadmill), but you can find some you tube videos, etc. I agree about taking anti-inflammatories and definitely back off whatever exercise you were doing when you experienced the pain. For instance, I was running and when I felt pain, I stopped running immediately and finished my workout by walking. Ease back into exercise.
  • elzettel
    elzettel Posts: 256
    I'm not sure what type of stretches you do but they are helpful. Maybe take a few days off and do some yoga/pilates instead to get stretched out. I use a foam roller (can get them at any of the big chain stores or online) and it is helpful. Since I mainly run stretching those hip flexors is a must. Sometimes the soreness is a symptom of something else. For example my husband has lower back issues but only when his hip is out of alignment. Have you had knee or back problems in the past? Could it be time for a new pair of walking shoes...perhaps getting fitted at a running shop (they sell walking shoes too) might help too.
  • MonsteRawr
    MonsteRawr Posts: 95 Member
    For the love of all things holy, take some time off. Trying to overcompensate on the other side is just asking for trouble because you're potentially introducing new problems without solving the original one. I just came off an overworked iliopsoas band (hip flexor) and the only thing that ended up healing it was taking three weeks off with daily stretching. This is the type of injury that isn't going to fix itself, and if you let it go for long enough you can cause some serious damage.

    But first and foremost, go see a doctor. I don't know what's actually injured, I can't tell you exactly what to do. Go talk to your doctor, and speak to them as an athlete. Discuss what your plan needs to be to heal this, and how it will affect your training. This may not be a serious issue now, but let it go long enough and it will become so!

    Best of luck!
  • LJCDuke11
    LJCDuke11 Posts: 103 Member
    Thanks for the posts everyone! I'm almost positive it's not my shoes! They were pretty much hand picked for me based on my gate and pronation. I have NO problems when I mostly run, but I've been mostly walking. Thinking about it now, I probably could use a few more stretches... I didn't think about muscles all being linked up right there... DUH! and I'll go grab some pineapple and Bromelain!! MMMM!! and I'll throw in the bike ride after too =) more burned calories! Thank you all so much for the advice!!
  • LJCDuke11
    LJCDuke11 Posts: 103 Member
    For the love of all things holy, take some time off. Trying to overcompensate on the other side is just asking for trouble because you're potentially introducing new problems without solving the original one. I just came off an overworked iliopsoas band (hip flexor) and the only thing that ended up healing it was taking three weeks off with daily stretching. This is the type of injury that isn't going to fix itself, and if you let it go for long enough you can cause some serious damage.

    But first and foremost, go see a doctor. I don't know what's actually injured, I can't tell you exactly what to do. Go talk to your doctor, and speak to them as an athlete. Discuss what your plan needs to be to heal this, and how it will affect your training. This may not be a serious issue now, but let it go long enough and it will become so!

    Best of luck!

    YEah, I've been easing up a bit... when on a couple bike rides and nothing yesterday =( I'm going to put some tiger balm on it and just chill out for the next 2 days (on walking anyways! I got a midterm tomorrow evening!) Good to know though... That for sharing your experience. if it's not feeling better after some stretching over the next day or two... i WILL go in to see my Doc! Thansk agian!
  • JulianneR
    JulianneR Posts: 46
    Can you see a physical therapist? He or she could analyze how you walk and get you back in alignment with stretches, exercises, etc.
  • LJCDuke11
    LJCDuke11 Posts: 103 Member
    I'm sure my doctor could/would reccommend me to someone if I asked... should I put some hot/cold compress on it you think??
  • JulianneR
    JulianneR Posts: 46
    I'm sure my doctor could/would reccommend me to someone if I asked... should I put some hot/cold compress on it you think??

    I always forget when you're supposed to use heat/cold. :)

    Another thing you might want to consider is acupuncture. I won't necessarily correct your alignment, but it could definitely decrease the inflammation/pain. Sometimes health insurance covers this kind of stuff now. Just a thought.

    J.
  • LJCDuke11
    LJCDuke11 Posts: 103 Member
    I'm sure my doctor could/would reccommend me to someone if I asked... should I put some hot/cold compress on it you think??

    I always forget when you're supposed to use heat/cold. :)

    Another thing you might want to consider is acupuncture. I won't necessarily correct your alignment, but it could definitely decrease the inflammation/pain. Sometimes health insurance covers this kind of stuff now. Just a thought.

    J.

    Definately want to move more in THAT direction...!! =)
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