Jogging - hip pain help

mnbvcxzlkjhgfdsa12
mnbvcxzlkjhgfdsa12 Posts: 204 Member
edited November 2024 in Fitness and Exercise
I am training for a 10K race as part of my goal to be fitter and generally healthier.

I am using a C210K program and currently and walking 5 mins, jogging 25mins and walking 5mins.

I feel proud of myself that I can now run for 25 mins straight and and starting to enjoy jogging!

I use a foam roller when I finish up, which has been a revelation in terms of eliminating soreness in my legs.

Recently, with my running periods getting longer I have started to get a pain in my left hip when I am running, usually after 15 mins or so. It’s sore but not agony.

Will the hip pain naturally resolve itself as I get stronger and more familiar with running for a longer period, or do I need to do something to address this?

I have running shoes I was fitted for by the local running shop so I dont think shoes are the issue.

Any ideas or advice much appreciated!

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    mnbvcxzlkjhgfdsa12 wrote: »
    Will the hip pain naturally resolve itself as I get stronger and more familiar with running for a longer period

    Unlikely. When pain only affects one side, there's usually some sort of preexisting orthopedic issue going on, such as a flatter arch on one foot, for example, or a weak muscle somewhere, possibly due to an old injury. Lots & lots of possible causes for hip pain, so you might need to see a sports physical therapist to diagnose it and learn the appropriate treatment.

    But you might also be getting a bit sloppy with your form due to fatigue. Slow your pace a bit, turn off any music, and focus on your form (abs tight, minimize hip dip, etc). If you're on a treadmill, video yourself from behind.

    How come you chose 10K instead of 5K?
  • mnbvcxzlkjhgfdsa12
    mnbvcxzlkjhgfdsa12 Posts: 204 Member
    I kind of chose 5 and 10K. My goal is to complete a 10K on 30 Dec. if I can complete it in 60 mins even better. I chose that goal because it’s at the end of the year so it should keep me focused for a long time, and hopefully build new behaviors.

    Along the way I will run some 5ks too, I have one in a few weeks and another at end of August.

    I ran a 5k in March 2017, and felt really proud when I finished in about 28 mins. But I had no plan beyond that and so I just stopped running once I hit my goal. Last time round I really made my knee sore too, so this time I’ve gone slower and the knee issue hasn’t come back so far.

    Perhaps a trip to a sports physio is the answer, just wanted check if it was normal first! 😀
  • GrumpyHeadmistress
    GrumpyHeadmistress Posts: 666 Member
    OMG I have exactly the same problem. Going to 5-10km app, experienced 5km runner. Suddenly developed an achy right hip.
  • apullum
    apullum Posts: 4,838 Member
    edited July 2018
    How long have you been running, and how often do you run per week? What do you do on days when you don’t run? For me, hip discomfort happens with overuse. I start to get it when I’m increasing running mileage and also walking a lot on my non-running days. It could be that you’re increasing your activity a bit too fast. (I also get it when my shoes are wearing out, but unless you’ve been running for quite a while, you probably aren’t ready for new shoes yet.)

    Edit: If you’re still wearing the same shoes from that March 2017 5k...you might need new shoes!
  • dewd2
    dewd2 Posts: 2,445 Member
    Pain is your body's way of telling you something is wrong. Don't ignore it. Back off for a few weeks and do some cross training. See a physical therapist if it doesn't resolve itself.

    You have plenty of time to build up for your 10k. Be patient and listen to your body and you will enjoy a lifetime of running.

    Good luck.
  • mkculs
    mkculs Posts: 316 Member
    If you have tried to build distance and speed at the same time, you may have overdone it. I’d get checked out by a sports med doctor if possible, and give the hip a rest in the meantime. After no running for a week or two, start back at distances that don’t cause pain. Add no more than 10% per work to your distance and do not try to improve your speed until you can finish 10k without pain.
  • DaniCanadian
    DaniCanadian Posts: 261 Member
    My hip pain was caused by tight glutes (saw my doc for it cause I love to run). After every run, I make sure to stretch my glutes in a few different poses and I haven’t had the hip pain since.
  • Diatonic12
    Diatonic12 Posts: 32,344 Member
    Cherimoose wrote: »
    mnbvcxzlkjhgfdsa12 wrote: »
    Will the hip pain naturally resolve itself as I get stronger and more familiar with running for a longer period

    Unlikely. When pain only affects one side, there's usually some sort of preexisting orthopedic issue going on, such as a flatter arch on one foot, for example, or a weak muscle somewhere, possibly due to an old injury. Lots & lots of possible causes for hip pain, so you might need to see a sports physical therapist to diagnose it and learn the appropriate treatment.

    But you might also be getting a bit sloppy with your form due to fatigue. Slow your pace a bit, turn off any music, and focus on your form (abs tight, minimize hip dip, etc). If you're on a treadmill, video yourself from behind.

    How come you chose 10K instead of 5K?

    Thanks for the reminder. The orthopedic issue affects the knees, too.
  • mnbvcxzlkjhgfdsa12
    mnbvcxzlkjhgfdsa12 Posts: 204 Member
    Thanks for all your input.

    My shoes should be good as I’ve only had them 4 weeks.

    I’m only running 3or 4 times a week and then I do an hour of indoor cycling (SoulCycle) on a Sunday. I feel like that’s not very aggressive, my husband goes to the gym everyday and has done for years with no issues, so he thinks I am a total lightweight!!

    I ran on Saturday, everything was good. Went spinning yesterday, everything was good. I woke up this morning and my left hip is really sore when I walk. Guess I won’t be running this evening!

    Trying to find out if my health insurance will cover a trip to a physio.

    I totally hadn’t crossed my mind as being a possible cause, but I have scoliosis (I wore a back brace for 7 years as a child) so I guess that could be part of the problem. As you can tell, I don’t think about that much!
  • aokoye
    aokoye Posts: 3,495 Member
    mnbvcxzlkjhgfdsa12 wrote: »
    Trying to find out if my health insurance will cover a trip to a physio.
    You might need a referral from a doctor (a general practitioner would likely be fine, or an ortho) before your insurance covers physical therapy. Additionally even if your insurance doesn't require it, the physical therapist office itself might require a referral (the one I go to does).
  • kpasson94
    kpasson94 Posts: 3 Member
    In addition to previous recommendations, I'd like to second the idea of adding in some cross-training. Jogging and cycling certainly work your leg muscles, but taking time to intentionally do some strength training for your supporting muscles (glutes, hamstrings, quads, etc.) can do wonders to improve stability in the joint and help with endurance. It can also demonstrate any muscle weaknesses (ex. you can lunge on your left or right side more easily), which can help you even out a bit more in hopes of promoting good form and alignment.
  • Courtscan2
    Courtscan2 Posts: 501 Member
    Depends on the cause of the hip pain really, if it persists, I'd get it checked out. I used to run quite a lot and found on my longer runs (10k ish) my left hip was causing me pain and over time my leg started feeling a bit numb towards the end of my run and I was hobbling around for about 20 minutes afterwards. It did stop hurting after 30 minutes or so, but I went to the doctors who ordered an ultrasound and turned out I had acute bursitis. I had a steroid injection and it was fine soon afterwards, so I started running again and the bursitis came roaring back to life. I refused to let my hip hold me back and for several years got steroid injections every 6 months and would throw myself full tilt in to running and other workouts until eventually I tore a tendon in my hip and have pretty bad hip impingement which took me about 8 months to recover from. I have grudgingly come to accept that running will never be my thing again, and I am WAY more sensible in my approach to exercise now. I still work out hard, but I know now what will trigger my poor old hip and what it can handle and have been working out 5-6 days a week for the last 8 months or so with my hip growing stronger, and no pain. Moral of the story - get it checked out if it's recurring. Could be nothing. Likely something easily resolved, but if it is something more than just the wrong shoes, better to deal with it before you bust yourself up entirely like I did!
  • CarvedTones
    CarvedTones Posts: 2,340 Member
    lemongirlbc wrote: »
    Depends on the cause of the hip pain really, if it persists, I'd get it checked out. I used to run quite a lot and found on my longer runs (10k ish) my left hip was causing me pain and over time my leg started feeling a bit numb towards the end of my run and I was hobbling around for about 20 minutes afterwards. It did stop hurting after 30 minutes or so, but I went to the doctors who ordered an ultrasound and turned out I had acute bursitis. I had a steroid injection and it was fine soon afterwards, so I started running again and the bursitis came roaring back to life. I refused to let my hip hold me back and for several years got steroid injections every 6 months and would throw myself full tilt in to running and other workouts until eventually I tore a tendon in my hip and have pretty bad hip impingement which took me about 8 months to recover from. I have grudgingly come to accept that running will never be my thing again, and I am WAY more sensible in my approach to exercise now. I still work out hard, but I know now what will trigger my poor old hip and what it can handle and have been working out 5-6 days a week for the last 8 months or so with my hip growing stronger, and no pain. Moral of the story - get it checked out if it's recurring. Could be nothing. Likely something easily resolved, but if it is something more than just the wrong shoes, better to deal with it before you bust yourself up entirely like I did!

    I have the various "itis"es at pretty much every joint and bulging discs and spinal stenosis in the lumbar. I have gotten the shots over the years but none of the orthopedists I have seen (because of moving, switching insurance and having practices change I have seen 3 or 4) would ever allow me to have shots only 6 months apart or more than 2 in a long span (5 years or so) when I was younger and only recommend maybe a couple of more spaced widely apart ever again now that I am older. Getting them often can lead to problems. I am debating whether or not to get one more set of 4 shots around L5, because I have already had 2, spaced a few years apart and it has been a few years since the last one.
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    I have intermittent hip pain diagnosed as possibly bursitis a few years back - I skate roller derby on a banked track hence the one sidedness of it. However I can manage it and keep it at bay for the most part now aware of it BUT it does kick in on runs 5 miles and over. I got some good new shoes and shelled out for custom inserts and it made a huge difference. It hasn't stopped it entirely but it sets in later and goes away quicker.
  • Courtscan2
    Courtscan2 Posts: 501 Member
    CarvedTones wrote: »
    I have the various "itis"es at pretty much every joint and bulging discs and spinal stenosis in the lumbar. I have gotten the shots over the years but none of the orthopedists I have seen (because of moving, switching insurance and having practices change I have seen 3 or 4) would ever allow me to have shots only 6 months apart or more than 2 in a long span (5 years or so) when I was younger and only recommend maybe a couple of more spaced widely apart ever again now that I am older. Getting them often can lead to problems. I am debating whether or not to get one more set of 4 shots around L5, because I have already had 2, spaced a few years apart and it has been a few years since the last one.

    You are probably right, it probably wasn't that often, I had about 3 total - and to be fair they did warn me that the injections would weaken the tendons - which I learned in no uncertain terms when it tore!!!
  • ekim2016
    ekim2016 Posts: 1,198 Member
    hip pain is tricky. I was very athletic and got off my stationary exercise bike in April 2012 then got left hip pain right away. It got worse and still hurts today. I have been thru the mill with xrays, mri's , PT , injections .. the professionals all had different opinions… bursitis, tendonitis, arthritis.... finally last August a spine doctor did a lumbar mri and says stenosis (choking of the spinal column nerves) and spondylethesis where one vertebrae is slipping over another pinching the nerves. He recommends lumbar fusion but I'm just not ready yet as it will be minimum 3months rehab off work and possibly career ending... I would never have dreamed the hip pain is really coming from my spine... or so they say anyway.
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