Fitness Question of the Week: Help My Aching Hips

The Question:

Hey..gotta question for ya! I have been running about 15 miles a week for over a year pain free. Last month I increased my runs from 3-4 miles to 5 miles. I have pain everywhere, my knees and major in my hip in the front--the muscle you use to lift your leg. Whats up??? I am soo frustrated!

-Jani

HBW's Response:

First, don't be frustrated. I think I can help! You are experiencing something that happens to folks sometimes when they increase their mileage. The pain you are feeling in the front of your leg originating in the hip is potentially a pulled or strained muscle. That muscle group where you are feeling the pain are called the hip flexors. The hip flexors are responsible for knee flexion and move the hip forward when running or walking. When you run you are repeating that motion over and over. It can get inflamed and that is probably the pain you are experiencing.

Caveat: I am not a Dr. or a physical therapist-please see a Dr. for an official diagnosis.

The fix:

1. Stop running until you are pain free; change up the cardio activity you are doing. Try the ellipitcal or something low impact. If the activity you are doing hurts in your hip flexor--stop! You have to get rid of the inflammation before it can heal.

2. Ice and Anti-inflammatory meds:
-Get a paper cup and fill it with water.
-Put it in the freezer and let it freeze solid.
-Remove the cup and tear off a small amount of the paper to expose the ice.
-Use the ice cube and rub it on the front of your hip, massaging the injured area.
-Do this 3x's per day for 20 minutes each time.
-Be careful not to get frost bite!

If you take anti-inflammatory medication such as Advil do that too. Take 800 mgs every 4-5 hours until pain subsides. If you don't, arnica is a great, holistic, topical med that will provide some relief too!

3. Start stretching A LOT and foam rolling even more: I have attached a video from youtube that demonstrates a good set of dynamic stretches for your hip flexor.

http://www.youtube.com/watch?v=HaQFZ8TOUfA

A foam roller is a device you can use to perform myofascial release. I have attached a link to youtube to show you what it is and how to use it.

http://www.youtube.com/watch?v=RnBuY-3a_04

4. Surface: Have you changed the surface you are running on recently? Moved from treadmill to street or vice versa? That too can cause an injury and pain in your joints that you've not experienced before.

5. Shoes: When is the last time you got new running shoes? Experts suggest buying new shoes every 500 miles or 500 hours of use, whatever comes first. At 15 miles per week, plus wearing them during a workout, they are kaput around 6 months, maybe less if you wear the more often.

Find a quality running store and have them do a gait analysis. From that, they can tell you which sort of shoe is a best fit for your gait. While the shoe might be a bit more expensive, you will notice the difference RIGHT away!

6. When you are pain free and have brand spankin' new running shoes, check back with me about how to build a progressive running program that will keep you pain free. I will also give you some specific strength exercises that will stabilize the hips, knees and back for running and keep you pain free!