Hip pain after running

[Hamletta]

Hi,

I've turned serious about my fitness in my middle age, and with great results. I started slowly, because I was totally out of shape, then gradually built it up over the last 14 months. I feel great, not to mention shedding almost 30 pounds!

My workout nowadays consists of a mix of weight/resistance training and cross trainer. Recently, I moved to the treadmill to try some interval running. But then the problems with my hips started. After a 45 min session of interval running (and that's jogging vs walking for me, so really not that strenuous), the next day I can barely walk. I have a pain in both hips, and it seems more of a joint pain than muscle (I sometimes strain a muscle with weight training, so I know how it feels, and this is different). The joints hurt mostly when I move from a sitting position and start walking, but really, the feeling of discomfort is there all the time. It goes away after 2 days, if I stay away from the gym. If I push through it, even to do some cross trainer work, which I normally don't have any problem with, it gets worse.

Any advice on what it may be? Is it just that I'm new to running? I'm worried about hurting my joints...

 

[CrazyOldMan]

Running or jogging are high impact activities. The slightest error in technique can cause damage.
Obviously there is no way I can see what you are doing that is causing the issue but a few candidates to consider are below.

You have shed weight but are still not ready for this repeated hammering at your current size and strength. Most people get to be oversized by eating more than they need and sitting a lot. Basically accumulating mass without building strength into hips and legs to accomodate it. Weight alone is not an issue, there is a sumo wrestler who has run marathons, but he was very slow and steady.

Trying to go too fast. Intervals are by definition high intensity followed by low. With walk jog people automatically assume this means an increase in speed. For those out of practice at jogging, this can mean keeping speed the same or even reducing it to allow for the increased intensity caused by impact. The lower speed will allow you to concentrate on technique.

Issues with form.

On treadmills one of the main issues you see is people running shrug shouldered to keep their elbows from hitting the sides, or looking down at the panel all of the time, putting them in bad posture.
Good form is having normal upright posture, relaxed easy gait with everything moving back and forth, never side to side. There should be very little noise as you shouldn't be slamming down on the belt, as the feet hardly need to come off it.

Take what is happening seriously, and if possible get some guidance form a runner there who has good simple form.

 

[Albert Smith]

It would be better if you mention your current weight. I guess you are not over weighted person. If you were over weighted person then this type of problem could appear earlier. While jogging or running you need to tell some expert to observe you. I am not sure but it seems like there might be some problems in your current method.

All I can tell you that there is nothing to worry about that. This is curable. Basically hip pain can be result of muscle imbalances stemming from tight hip flexors, hip rotators and hamstrings. If you able to address these symptoms early with the proper hip exercise then it would ensure you feel stronger and healthier. I would like to show you some ways that would help you to get rid of from hip pain:

• Relax on your left side and stack your hips by contracting your core. Rest your head in your hand and keep both legs straight. Exhale, and lift your right leg as high as comfortable. Inhale and return. Perform a set of 10 repetition then switch sides. Complete 3 sets on each leg.

• Relax on your back with your right leg extended, left leg bent and the bottom of your left foot on the floor. Slowly raise your right leg and return to the starting position. Complete 3 sets of 10 repetitions on each leg.

• Begin on your back with knees bent and the bottoms of your feet on the floor hip width apart. Contract your abdominals, exhale and lift your hips upward off of the floor. Press your heels into the floor. Inhale and return to the start position. Perform 3 sets of 10 repetitions.

• Begin on all fours with your back in a neutral position and your core engaged. Keep your right knee on the floor and extend your left leg with your toes pointing toward the floor. Lift and lower your left leg for a total of 10 repetitions. Return to the start and repeat with your right leg. Complete a total of 3 sets for each side.

• Relax on your right side with your hips and knees bent and staked together. Rest your need in your hand. Lift your top knee towards the ceiling, keep your feet together and slowly lower to the start. Perform 3 sets of 8 repetitions on each side.

Those are just free hand exercise but very helpful to reduce hip pain.