Hip pain question

jennmoore3
jennmoore3 Posts: 1,013 Member
edited October 2024 in Fitness and Exercise
ok... today I was walking oh... about 3.8 mph according to runkeeper. About 1.5 miles in my hip started killing me like I pinched something. I had to get home, so my walk totaled like a lil over 2 miles. Now, if I walk... with my feet close together, I'm ok. but If I spread out farther like 1 foot in front of the other... oh! Wider, the "kink" is there with every step.

Any stretch I can do to release it? or anything I can do? It only hurts when I walk, sitting, standing is normal and no pain. it is weird.

Replies

  • seriousaboutlife
    seriousaboutlife Posts: 177 Member
    I would suggest that you have it checked by a doc. I've been having hip issues for the past year. Massage therapy really seems to do the trick, but my docs also treated me for bursitis.
  • OSUalum
    OSUalum Posts: 449 Member
    Stretch...stretch...and stretch some more! Also using a foam roller along the side of your leg will help loosen your IT Band.
    Several things can cause hips pain. Any time I walk on inclines it happens to me.
    Also make sure you have really good shoes for support.

    Good luck!
  • suse56
    suse56 Posts: 30
    Yes, get it checked out. But also, when you want to go faster you should actually shorten your stride. Keep it short and fast. When you try to push it longer it can cause hip flexer probs. Good luck!!
  • silkysly
    silkysly Posts: 701 Member
    If you are power walking it’s probably best to stretch like a runner. This is one of my stretches for running:

    Put your hands over your head high, grab your right wrist with your left hand & pull up & to the left a bit, as you stretch & push your right hip out to the side. (you are sorta arching your body to the side.) Do this for about 20 seconds & repeat it to the other side.

    (I hope that makes sense.) It may take a few days of stretching before it feels better. I wouldn’t power walk so much until the pain goes away. Still stretch though.
  • neva4saken
    neva4saken Posts: 300 Member
    Your thigh has a tendon that goes in by and attaches to the pelvic bones. When that tendon gets tight, as tendons will do when pain is present, it shortens up pulling the thigh into your hip socket binding things up and making it hard and painful to move your leg. Lay on your bed with your legs pulled up, bent at the knee so that your feet rest flat on the bed. Run your finger down the crease of your hip and body until you get to around your pelvis. There you should find a bump in the crease. Take that bump between your fingers and thumb and press together or press into the bump as hard as you can. Hold for 30 seconds then slowly lower your leg out to the side. It should go almost all the way to the bed if released. Then release the pressure but hold your leg there for another 30 seconds.
    it sounds odd but i know someone who had a lower lumbar strain and it effected their hip so you can try this to see if it works .. make sure you are doing good stretches as well but you should also check with your doctor better safe than sorry .. hope this helped
  • brenott
    brenott Posts: 117 Member
    You can ice it and rest it. My trainer has me stand facing and leaning against a wall and swing my leg in front of me. Then stand sideways against the wall and swing the leg front to back. Will loosen up the joint.

    Also stand legs together, cross on leg over the other, then touch your toes.

    However, mine got to the point where I could not run without pain and a sports medicine doc told me that it was probably bursitis, which can be common with runners. He said that a cortisone shot was the best way to go. It REALLY hurt, but it helped with the inflammation and I have no problems running now.
  • jennmoore3
    jennmoore3 Posts: 1,013 Member
    Yes, get it checked out. But also, when you want to go faster you should actually shorten your stride. Keep it short and fast. When you try to push it longer it can cause hip flexer probs. Good luck!!

    you know the more I think about it... I had a great song on, and was going up hill, I did make my strides longer to go with the beat and move faster. I was aiming for like 4.5 mph... I don't know why. Every time I walk I want to beat my time for X miles... Kinda stupid now that I think about it. I work with a orthopaedic surgeon tomorrow so I will ask him.
  • Giraffe33991
    Giraffe33991 Posts: 430 Member
    I had something similar happen back in June. I kept blowing it off and ran a 5k. After the race, I was basically unable to walk & limped for days unable to put weight on the side that had the intial pain.

    Well, I rested, took ibuprofren and have not run since. It took weeks before the pain subsided. I think it was my groin & then added lower back. Occasionally I still feel uncomfortable if I move it the wrong way during my 30 day shred.

    Rest, see your doctor & talk to someone about proper stretching! Good luck!
  • Troy67
    Troy67 Posts: 556 Member
    Definitely check with a doctor and make sure it isn't anything serious. If it is just a muscle, try looking up stretches on Youtube or many other sites, there are many great stretches you can do. My problem turned out to be the piriformis muscle was too tight and it was pressing on my sciatic nerve. Very painful. But a few weeks stretching that muscle and good as new. Good luck.
  • jennmoore3
    jennmoore3 Posts: 1,013 Member
    If you are power walking it’s probably best to stretch like a runner. This is one of my stretches for running:

    Put your hands over your head high, grab your right wrist with your left hand & pull up & to the left a bit, as you stretch & push your right hip out to the side. (you are sorta arching your body to the side.) Do this for about 20 seconds & repeat it to the other side.

    (I hope that makes sense.) It may take a few days of stretching before it feels better. I wouldn’t power walk so much until the pain goes away. Still stretch though.

    Se I never stretch, ever. I warm up when walking but never stretch, unless I am in bed and then it is wonderful. lol Thanks for the tip. I might need to google some stretches...
  • jennmoore3
    jennmoore3 Posts: 1,013 Member
    Well, it must have been a muscle, cuz today it is 50% better... so another rest day for me.
  • jennmoore3
    jennmoore3 Posts: 1,013 Member
    Yep. it was a muscle... today I am pain free... interesting!
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