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NELSONDEBRA SparkPoints: (14,319)
Fitness Minutes: (15,833)
Posts: 69
2/12/12 2:58 P

I have been running regularly for about a year and a half. I love it, but last week my left hip hurt (enough to lip a bit and walk gingerly). That was Tuesday and I went easier for the rest of the week. I ran again last night (Saturday) and this morning it HURTS again. I have done the cross over standing then leaning stretch on both hips. I really need this to heal because I am signed up for my very first 5K in March 17th. I so want to run in it.
What can I do and what cardio workouts are ok to do while resting the IT band and hip? Any suggestions are appreciated.

ANGIEJAY77 Posts: 940
1/28/12 7:00 P

Wow thanks so much for all the great suggestions!
I do not stretch the way I should, so that's part of it. Also, I've noticed when I'm sitting at my desk, I'll cross my legs at the ankles to where it puts pressure on the hip that's hurting...which may be contributing to the pain. ALSO...I did increase the length of cardio (by 15 minutes) for about a week without realizing that my body was so not prepared for that. I'm only a beginner and have been working out regularly for four weeks. I am happy to say that since I've used to stationary bike more and the treadmill less, the hip pain has lessened. And, I've cut down on the minutes I do the treadmill (back down to 30 from 45) and increased the incline to 5% and that's seem to not make my hip hurt. I think the biggest thing for me was expecting my body to do more than it could right away. Thanks again!

SHONDIONNE SparkPoints: (13,497)
Fitness Minutes: (14,104)
Posts: 112
1/24/12 11:44 P

I stopped using the treadmill and started running and walking outside since I was having hip pain and lower back pain from it.

KONCABA_SK SparkPoints: (0)
Fitness Minutes: (1,380)
Posts: 59
1/24/12 11:00 P

Here is my input on this - My mom had a ProForm treadmill and the belt was only 15" wide. When I walked on her treadmill, I would have hip and back pain because I have a very wide gait when I walk. I was having to modify the way that I walk so that I was able to stay on the belt. I didn't realize this until I bought my NordicTrack treadmill which has a 20" wide belt. When I started walking on this treadmill, I definitely noticed the difference. This may be the same situation for you!

EMMANYC Posts: 1,702
1/22/12 8:31 P

I have lower back and hip pain. If I bent over and touched my toes for a count of 20, my back would explode. That's a pretty challenging stretch, and sometimes stretching makes injuries work (if the injury is a strain, for example).

There are a number of factors that can lead to hip pain, including insufficient flexibility (some stretching could help), too much flexibility (my problem - stretching makes it worse), weak glute muscles (major culprit - my problem and apparently a fairly common problem), weak hiip flexors (ditto), tight IT band, etc. And, overall, one of the biggest contributors to hip pain is trying to do too much too quickly - i.e., too much speed, endurance or incline because your cardio-respiratory system can handle it but your bones, muscles, joints and/or ligaments can't. A balanced regime that combines running or walking, some other kind of cardio (cross-training), plus careful strength training and stretching can help.

1/22/12 7:49 P

I recently signed up for a running course and they mentioned this very thing this past Saturday. They said its caused my not stretching enough. They suggested bending over and touching your toes to the count of 20, stand and count to 20, do this a total of 3 times.

Fitness Minutes: (20,400)
Posts: 2,704
1/22/12 12:38 P

I tend to get hip pain from the treadmill as well. I go at 3.5 mph at an incline varying from 10-15%, for thirty minutes. The two things that most minimize my hip pain are doing some knee lifts during my cool-down (after the thirty minutes I ALWAYS run the five-minute cool down on the machine), including lifting my knees across my body to the opposite side, and really having a good stretch afterwards.

VAL242 Posts: 1
1/22/12 3:10 A

I too have been having problems with hip pain after walking or running. My pain has been in the back of the hip. I was diagnosed with piriformis syndrome, basically an irritation of a small muscle which is deep in the hip. Prescribed treatment was PT for hip stretching and strengthening exercises. However,, the therapist noticed a .9 cm difference in the length of my legs, which has turned out to be the key to the piriformis problem. I had no idea the difference existed. A heel lift from the pedorthist at my local running store has solved the problem, and I'm working my way back to where I was before the pain caused me to back off my running. Just something to think about if your pain persists. And I definitely recommend a good running shoe store to be sure you're in the right shoe. The right foundation for your body makes all the difference.

DISCOQUEEN365 SparkPoints: (0)
Fitness Minutes: (1,637)
Posts: 60
1/20/12 10:25 P

I get the hip pain also, and a couple things that helped me were decrease speed/increase incline, and stretching out the hip flexors. Hopefully one of the suggestions posted here will help! Good luck!

ANGIEJAY77 Posts: 940
1/20/12 1:06 P

Wow thanks for all the feedback. I have a new pair of New Balances (not sure what type of shoe they are...but I think cross-trainers) but that evening (Wednesday night) I wore some really old shoes with NO support left. I should've known better. Also, sometimes I do mix up my workout between a treadmill and an exercise bike. I haven't done much on the elliptical because of my knees (I think I should lose some more weight b/f I give it a go again). The bike is probably my best bet for a while anyway. Thanks again. I will definitely try your tips!

EMMANYC Posts: 1,702
1/20/12 12:25 P

I have a couple of suggestions.

First, give your hip a day or two off and then try again and see how you feel. Walk more slowly (and increase the incline slightly if you need to go give your heart more of a workout, but not too much because that might also affect your hip). Do a shorter workout, so you can gauge how you feel later.

If your hip feels sore (not just stiff) after your workout and continues to the next day, give it a rest again for at least 48 hours. Try one more time. If you're still sore, then I think you should go see a doctor before continuing with your exercise plan.

If you are in a position to continue your treadmill workouts, I don't think lengthening your stride to work your glutes is the best way to do it. I have a lot of glute, hip flexor and hamstring issues, and I think you might be better off with a shorter (natural-feeling) stride, but focusing more on originating the movement with your glutes. You can also work your glutes more with a short stride by increasing the incline a bit.

I also recommend that you do some strengthening and stabilizing exercises for your core, hips and legs. I have some listed in a blog I wrote (A few simple exercises for runners) from back in July of 2011.

Also, 45 minutes is a fairly long workout on one machine. Do you have the option of mixing up your workouts a bit during the same session (e.g., at a gym)? Could you do 20 minutes of walking, then 20 minutes on a bike or on the elliptical machine? I find that the elliptical isn't as hard on my hips and hamstrings, especially if I pedal backwards.

Finally, how are your shoes? Are they new or old? Are they specifically designed for runners? If they're old, or they're not specifically designed for running, then I recommend that you go to a specialty store (not a Footlocker or similar - a store that specializes in running) and get fitted by an expert. They'll have you walk or run on a treadmill or in the store, and analyze your movement and help you decide which shoes are best.

Edited by: EMMANYC at: 1/20/2012 (12:27)
ANGIEJAY77 Posts: 940
1/20/12 12:11 P

I also read an article on LiveStrong that overextending your gait when walking on the treadmill can cause hip pain...which I've been doing. I'll take a longer stride to work the glutes...which I probably shouldn't do just yet. If anyone has any tips, though, please reply! :)

ANGIEJAY77 Posts: 940
1/20/12 12:06 P

Okay, I'm not sure if it is actually pain or more like soreness. And I guess it could be because I'm using muscles that reside near my hip (gluteus maximus?). However, a few days after I use the treadmill (2.8-3.0 mph for 45 minutes three times a week), I have pain there. And I limp until I can walk it out. Does this sound more like muscle soreness or an injury (something I should have a dr look at)? Thanks for the input!

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