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ouch, that really hurt -- trying to figure the 9 mile run issue

Monday, September 23, 2013

Okay, I ran 9 miles yesterday. Before 7 miles, I felt a strain in my hips. I believe it was the the adductor brevis muscle?

then around 7.5 miles, I started getting a lot of outside to the bottom front knee pain, only in the left knee. I had to walk. Taking long strides helped with the tightness of what I believe was the the adductor brevis. After a few minutes, I was able to run again for about 5-10 minutes and the knee pain came back, issuing another walk break.

Has anyone else dealt with this? I have a 1/2 marathon on the 5th. Following the Hal Higdon's plan and not sure if I should try to run the 10 mile run this weekend or back off?

I know this could also be the IT Band, but I definitely felt the pain in the front of the hip/inner thighs. The knee pain was the resulting ouch factor.

It could also be the pectineus muscle, which is similiar to the adductor brevis, this one is from front of hip to back of thigh bone. Both muscles are in the Adductor group.

Another muscle I found (trying to figure out from where the pain/stretching felt to pictures) is the obturator Internus.

ANYHOO... I'm thinking it's inner/lower pelvic muscles that might have caused an imbalance in the stride? Or if you have had this pain, was it just the IT band? My thighs had no pain at all.

The awesome part of this run, is that after running almost 2 hours, I was NOT out of breath at all! Just a little gimpy!

Sigh, I think I answered my own question! It probably is the IT Band:

The Symptoms

Hip or knee pain, or both. Specifically, pain on the outer side of the knee where the bone bumps out above the joint, or on the outer side of the hip. The pain usually starts after 10 minutes of running. Walking usually causes no pain.

Member Comments About This Blog Post:
MARGARITTM 9/24/2013 11:28AM

    Root 4 Home is absolutely right - back off for now - you will be ok with a bit of rest

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CAROLCRC 9/24/2013 7:56AM

    I'd see how you are feeling next week. Plain old fatigue will cause aches in the hips when you are pushing your distance. If it feels better in 1-2 days, then I'd give the 10 miler a try, using a route that will let you bail out early (find a 2-mile loop and run it multiple times or something like that).

Stretching, rolling and strengthening are all good ideas.

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_LINDA 9/24/2013 2:26AM

    Root4Home had best advice. Those are common trouble spots for runners. I have had a lot of trouble with my IT band and finally got a foam roller. Regular strengthening and stretching is a must to support the knee. A physiotherapist would give best advice on specific exercises and proper stretching techniques..
Good luck with it!

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1CRAZYDOG 9/23/2013 2:53PM

    No advice, but hope that the issues resolve for you! HUGS

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NATPLUMMER 9/23/2013 1:36PM

    I agree with ROOT4HOME....rolling and strengthening hips and glutes.

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CH0718 9/23/2013 1:20PM

    Sounds like what I've felt with IT band before. :-( Roll & stretch.....

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ROOT4HOME 9/23/2013 1:18PM

    Rolling will help to ease the pain in the short term but strengthening the hips & glutes will solve the problem long term! Good luck! :)

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