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| Hip pain (Read 412 times) |
| view log Slow-smooth-fast |
posted: 2/6/2008 at 9:10 AM |
Hi there, recently I have had a dull ache on my left hip. I chose to ignore it. Last night I went to the track to do my interval session, and had to pull out on interval 10. The pain is not excruciating, but noticeable. It is just below my hip bone, and hurts a fair bit when I push on the muscle.
Anyone experienced this? any advice exercises etc? |
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Professional Magician |
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| view log Playmaker / nemesis |
posted: 2/6/2008 at 5:02 PM
modified: 2/6/2008 at 5:04 PM |
I actually pulled this muscle trying to be a sprinter in 8th grade. A fortunate accident -- I'm a bit of a natural at middle distance, but definitely not a sprinter, no matter how bad I wanted to be one. I switched to longer races after the injury and found my niche.
Anyhow, you've been doing a lot of intervals lately (twice weekly in a lot of cases), and that's the downside of heavy interval. I'd recommend you take a week off from intervals. When you start doing intervals again, start with only one session per week.
Hot bath might good. Also, a few stretches here, but only when you're very loose and warmed up.
Piriformis Stretch
Hip Flexor stretch |
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| view log Dave |
posted: 2/6/2008 at 7:26 PM |
Eddy, I had similar issues last year. Turned out to be ITBS. The band runs up the outside your leg and into your hip. I had no pain in my knee like most but felt it in my hip.
I went to a PT who showed me some specific stretches. You can probably find them on the web. If not, I'll try and describe. Unfortunately, I had to take a few weeks off. IT band stuff doesn't heal well while you're still running. |
Pursuing the Pace Bunny, 1 Mile at a time
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| view log Slow-smooth-fast |
posted: 2/6/2008 at 8:50 PM |
| Quote from dgb2n on 2/6/2008 at 7:26 PM: Eddy, I had similar issues last year. Turned out to be ITBS. The band runs up the outside your leg and into your hip. I had no pain in my knee like most but felt it in my hip.
I went to a PT who showed me some specific stretches. You can probably find them on the web. If not, I'll try and describe. Unfortunately, I had to take a few weeks off. IT band stuff doesn't heal well while you're still running.
Yeah I fear that I may have to take some time off, but hey, it is worth it. I will just have to listen to my body. I would appreciate any help you can give regarding the stretches. Thanks. |
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Professional Magician |
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Nobby415 |
posted: 2/6/2008 at 9:14 PM
modified: 2/6/2008 at 9:15 PM |
Also another possibility of a downside of intervals... Do you do all your intervals, or most of them, on track? Do you run clock-wise once in a while? If you're running "regular" track direction (counter clock-wise); then you might be jamming your left leg a lot more than right. My left leg is slightly longer (or my right leg is shorter) and it used to bother me to run tight turns of indoor track. Now I'm too slow that it wouldn't bother me as much! ;o) or :(
If you're doing all (or almost all) intervals on track on counter clock-wise direction, I wonder if it's NOT ITBS... Usually I see ITBS more with heavily stability shoes with overly built up medial post; in other words, your legs are naturally turned outwardly (bow-legged) and this would put too much pressure on ITB (stretch it too much). If the pain is caused by too much running around the track too fast on one direction, you would more likely to get ITBS on your right leg. I'm not diagnosing your problem without fully understanding what is going on; just a thought... |
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| view log Dave |
posted: 2/6/2008 at 9:29 PM |
Here's a link:
http://www.lwcoaching.com/library/runnersguideitbs.htm
Bear in mind, it may not be ITBS. It was the last thing I thought of until I saw a physical therapist.
The other stretch I've used is standing on a curb with one foot on the curb and the other in the air. Then lowering the foot that is not on the curb towards the gutter. Stretches it pretty well. |
Pursuing the Pace Bunny, 1 Mile at a time
dgb2n@yahoo.com
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| view log OC HM |
posted: 2/6/2008 at 9:38 PM |
| I've had something similar to what you describe for a while. I always thought it was ITBS, but after having been getting sports massages lately, it turns out it was more in my glutes, even though I felt a lot of the pain in what I thought was my hips. The massages have really helped work that pain out. If you can get in for a few sessions, I highly recommend it. |
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Castaic Lake Sprint Tri on 8/9
Some Olympic Tri in September
Big Sur HM 11/9
Turkey Tri on 11/30
Venice/Santa Monica Xmas 10k
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Scout7 view logCPT Curmudgeon |
posted: 2/6/2008 at 9:54 PM |
| The best advice is to take some time off. If it doesn't resolve itself, or it comes back, then go talk to a sports med person. It could be any number of things, from a strained muscle, to ITBS, to the beginnings of a stress fracture or muscle tear. |
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Dulcius ex asperis. |
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posted: 2/6/2008 at 10:39 PM |
| Quote from Eddy on 2/6/2008 at 9:10 AM:
Anyone experienced this? any advice exercises etc?
2 to 3 years ago I had hip pain which sounds a bit like yours. Mine was aggravated even when I would rest on my left side in bed or on the couch. I had to stop and then hobble along for a bit in one of my legs of a relay race. Had to pass up my fall marathon, too.
If you can see a really good physical therapist who knows athletes and their injuries, that would be the best. My P.T. took a brief history and then in less than 3 minutes (after moving the leg and having me move it, etc) had it diagnosed.
I had TFL syndrome, involving the Tensor Facia Lata muscle at the top of the ITB. After about 6 - 7 weeks of various stretching and strengthening exercises I ran 1 easy mile on the treadmill with no pain at all. Then it was just a matter of building back with base mileage. No problems since, but I do perform the "TFL stretch" two or three times a week after running.
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posted: 2/7/2008 at 8:51 PM |
Whether you want to call it TFLS or ITBS, it results in increased friction between the iliotibial band and the bone underneath at both the knee and the hip. I've had it and had the same dull ache in the hip that you describe and it was uncomfortable enough that I couldn't lie on it at night. Since blood supply to the area is limited, ITBS is one of the most difficult running ailments to get healed. You'll need to stop running entirely and stretch often (as in as many times as possible throughout the day). The Walt Reynolds stretch is excellent and will give you a lot of relief once you figure it out. Foam rollers also help a lot by stimulating the area and ibuprofen is useful to reduce the inflammation. Don't be surprised if it takes months to recover to the point where you can run again without a recurrence. I severely damaged ITB by pushing through it in my last marathon and it was a year before I was fully recovered.
Good luck,
Tom |
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