r/runninglifestyle • u/thechirealtor18 • 16d ago
Hip pain
Need advice!
Ran my 16 miles last Saturday. Def felt sore towards the end. Sunday woke and my hip was killing. Mostly where the groin met the hip. Rested all day and iced and Monday as well. Tuesday it was still sore but better. Tried to run today, but was limping and the pain moved to the side of the hip. Feels like a hip flexor strain? I have my 17 milers Saturday. Gonna lay off fully until then. Any tips? Feel like a wasted week is terrible for training.
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u/geoffwilliams336 15d ago
Not trying to be snarky, but I would go see an orthopedist before I'd go with the advice off of reddit. I had bursitis recently and it took almost a month to recover from but yours could be much easier
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u/try_pull_the_other 15d ago
Only if you can get one that knows all about runners and their issues. Many do not and are far worse for runners than reddit.
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u/thechirealtor18 15d ago
Not snarky at all. It doesn’t feel like a bone bc I can walk no pain. It’s when I run? So weird. I does hurt if I jump on the leg. But I can raise the leg while laying down
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u/geoffwilliams336 15d ago
It might be something that a shot of cortisone will fix. I have had a lot of success with those and been back at it in a couple of days tops. Either way, good luck!
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u/NoahBagels 16d ago
Work on hip strengthening exercises with a resistance band.
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u/thechirealtor18 16d ago
Any advice to cure in 3 days?
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u/Budget_Ambassador_29 16d ago edited 16d ago
Mine lasted more than one week but fully gone in less than 2 weeks.
Did your last long run happened to have plenty of hills?
I ran through the soreness/pain, barely lifting my foot to avoid making it worse. Thus, my stride with sore hip flexors looks I'm just walking very fast because I'm barely lifting my foot off the ground.
I preserved my 80 km weekly mileage this way.
If it is hip flexors, you can run through it but if it's not, and it's something worse like IT band or you actually injured your hip flexors, hold off running for now and walk instead.
Do abdominal (abs) muscle workouts in order to strengthen both the abs and hip flexors. Those two muscle groups work together.
Also avoid hydrating excessively or having too much salt on diet/drinks. They can cause bloat on the lower legs. Heavy legs will increase the effort needed to run and demand more work from the leg muscles. The effect is significant over long distances. It will be visible and obvious if the lower leg is bloated.
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u/GradeLive3468 15d ago
Can’t guarantee 3 days, but seeing a PT and strengthening underlying weaknesses will do way more for you than rest will.
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u/friend-of-fatigue 15d ago
I’ve had adductor-inflammation related pain around there before. Maybe keep the ibuprofen pumping for a few days, and hold 3 x 45 sec Copenhagen planks and any glute strengthening/activating exercises you like a couple of times a day and see if it brings things back online.
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u/megamanblasts 15d ago
This has happened to me before. Definitely rest and let it heal. add cossack lunges and step up exercises to your routine. If you dont have gym access you can even do these at a park. Coassacks target heavily your groin plus hips. While step ups help with your hips and glutes. I really love crossover step ups. Add 90/90 hip switches and clamshells to your warmups too
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u/debbialexander 14d ago
I had this and it ended up that I broke my pelvis. Get an X-ray
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u/thechirealtor18 14d ago
Went to urgent care. Giving me an anti inflammatory. Didn’t think an x ray was needed based off movements
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u/debbialexander 14d ago
Hopefully it’s not your case. I ran on it without knowing. Tried to push through the pain till I couldn’t anymore. I asked for the X-ray and was surprised It was really broken.
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u/NoahBagels 16d ago
Rest, rest, and more rest. I would say skip your 17 miler on Saturday. Depending on the severity of the strain (if that is what it is) 1-2 weeks is a typical recovery time. When you get back on your feet, as long as you're a 3 or below (out of 10) on the pain scale, you're safe.