New runner with pains, help!

Hi there -

I am new to running, just started a little less than 4 weeks ago.  Still working up to running the whole time, currently increasing my run time on a walk/run schedule.  My question is this, after I run, my right hip is killing me.  Ibuprophen eliminates the pain (confirming for me that it's most likely muscular) but as soon as it wears off, I'm achy again.  I'd love to hear from any of you experienced runners who have gone thru the same thing or maybe have a few suggestions of things I could try.  Thank you so much!

From my own experience with serious pain in my hip region, the cause is usually the Iliotibial Band (IT Band). This "Band" runs along the outside of your leg and hip and is most susceptible to injury/irritation. Luckily, it is also far easier to treat and prevent that anything else that can go wrong with the actual joint, bones, etc. Here's a page dedicated to stretching out the IT Band (the fact that it gets its own page should tell you something about how common an injury this is!):  http://www.rice.edu/~jenky/sports/itband.html

Hope this helps!

Eric

Thank you!  Great stretch.  I guess it's more the front of my hip, very top of my quads.  Hip flexor maybe?  Will that stretch help w/that as well?  Thanks.

thats what I would ave thought as well. If its on the top of your quads try a quad stretch...hold foot to your butt while pushing hip forward.

 

your hips are probably very tight. Look at hip specific stretches on line. one that I use is this

• balance yourself on left foot, with the knee slightly bent
• bring your right foot up to your knee, resting your ankle on the slightly bent knee
• if that feels good/don't feel anything then grab your ankle and slowly start bringing your ankle up to your crotch, with your knee pointed down
• if you get your ankle all the way up to your crotch, then start to bring your knee parallel to the ground whle raising your foot by the ankle up onto the other hip, resting your heel on the inside of your hip
•  Your leg should look like a bowl. The stretch should be along the lower bum, and outer hip area.
• switch.  If you can't get the foot all the way up, that's okay. Over time you should

That is an awesome stretch MOM. 

 It's usually done as a yoga practice.  In addition to all the other wonderful suggestions I'm going to suggest that you too try some yoga; it has done wonders for my stress levels, and my lower back pain.  The best part is you don't even have to leave home while your learning the poses and balances. Just watch a dvd. 

The key to no pain is to strech and be flexible.  Good Luck

Hi, I kinda got the same thing, the top side of my left leg ir really sore.

I was looking at the stretch recommended my m0m6, but when do I do this sretch, before or after the run? and how long should I hold it?

Thanks I give this a try all the same

just a few seconds before and after. also you might want to bend down and try to get you hands on the ground. Really any stretching before and after a run will relieve a lot of stress on your hamstrings etc..   I have the same pain but I can usually combat it with some light yoga.   Just stretch and relax

Thanks, Ill try this! :)

Original Post by sconzzy:

Hi, I kinda got the same thing, the top side of my left leg ir really sore.

I was looking at the stretch recommended my m0m6, but when do I do this sretch, before or after the run? and how long should I hold it?

Thanks I give this a try all the same

 I'd do it before and after the run. Um, about 2-3 counts of eight to start? Oh, I forgot to mention in the previous post. Keep the knee on the bended leg soft as well, because you can really hurt yout knee if you yank it up really fast and your knee is locked.

Start by taking 2 ibuprofen before running. Run or briskly walk for about 5-10 min to warm up and then stop and stretch. Your muscles will be warm and pliable and will respond better to stretching. While you are running, try alternating the side of the road each day, or run on one side of the road/sidewalk and then run back on the same side. If you are always running the same path (especially if you run on one side and then go to the other side to run back home), that can cause muscle soreness, particularly the IT band because one side ends up being shorter than the other (am I making sense?). If you run on a track, turn around and run the other way (just don't run into anyone!) because tracks are graded as well and can have the same effect. Also pay attention to the shoes you are wearing. If you do not have good support and/or your shoes are old and worn, it can cause problems in many areas.

Make sure to cool down and stretch after your run. Use ice or heat (whichever you feel helps more) after you get home for about 15-20 min. You can also take 2 more ibuprofen 4 hours after the earlier dose. If none of this helps, you should probably talk to your doctor.

To answer your question about stretching from earlier, you should do each stretch (ideally) 2-3 times on BOTH SIDES for 20-30 seconds each. You can work up to that if you can't do that at first. Make sure that when you are stretching, you feel a stretch. If it hurts, you've gone too far and need to let up a bit. As for the stretch described by mom6, you can achieve the same stretch by:

• sit in a chair with both feet on the ground
• lift up one leg (right for example) and place that ankle (right) on the opposite knee (left)...kind of like crossing your legs
• now bend over at the waist until you feel a stretch

This is essentially the same stretch, but it's easier and safer. You can also do close to the same on the ground by kind of sitting indian style with one leg resting on top of the other (instead of like a pretzel) and then bend over at the waist. Try to keep your back as straight as you can.

I didn't mean to be this long-winded but I hope that helps!

Thank you everyone for the replies.  I've started doing the stretches you all suggested and the pain is pretty much gone.  I appreciate all of you taking the time to respond to give your advice and help, it worked wonders!  Aaaah, the relief!   Thanks again!

Hi,

Yea that chair stretch is much easier. Actually my hip pains not so bad, only like an annoying pain, Iv not taken any medication - painkillers, but I am going to try running up and back the same side of the road as this is the problem.

But actually I tried that other stretch (the IT band one from ncxcrnnr) and while it cured my hip I think I pulled something in my bum! (LOL its kinda funny)

Anyway thanks heaps everyone!