Unsure of what hip muscle I pulled!
While running yesterday, I felt a soreness at the top of my thigh where the hipe joint is located. It's not in the inner or outer thigh area, but more in the middle.
Any idea what this is and how to remedy it? I'm not even sure how to stretch it!
Hi! I'm a yoga teacher. It sounds like your hip flexor, try dropped knee crescent lunges.
From plank or pushup position bring the leg forward for a lunge position - knee over ankle. Drop the back "long" leg's knee to the floor, untuck the toes (barefoot is best). Balance yourself here with fingertips on the floor. Walk your hands to the top of the thigh of the forward leg. Inhale completely. As you exhale heavy through the knee, the knee CAN come forward of the ankle in this stretch. Do on both sides (gotta stay even).
Over time you may be able to stay lifted on the rear leg (not dropping the knee, untucking the toes).
Hope this helps!
Thank you rgliptak, I'll try this at home (at work right now!) I THOUGHT it may be my hip flexor, but was very unsure...
Livetolove...I ran through it and ended up with a very sore hip :( Hope yours feels better soon.
I've hurt that random little muscle before and going to yoga always helps me. Opening up your hip flexor will def help, just follow the advice above or google it and try to find some pictures (which are sometimes easier than following the printed word)
Be careful running through it! I did that and ended up having to take two months off training!! In short I compensated for the pain in the left hip which resulted in a knife-like pain in the right knee, which I also ran through until running became more like limp-hop-dragging and walking / sitting / existing became torture. I JUST started running again using intervals - 2 minutes run and 2 minutes walk for 30 minutes and I still haven't been able to finish all the running legs of my workout without the knee pain. As SOON as I feel it I walk.
My suggestion for the hip flexor is to run intervals for a while. I learned to listen to my LEGS while I run. As soon as I feel a tiny pain I walk. Before I would just run forever because I didn't feel tired or breathless. Listening to the legs helps you build up more slowly and in a healthier way. Now I don't feel like I should have to be able to run a half marathon distance in 2 months, I can run one when my legs say, we are tired and sore but nothing hurts.
Going back to square one of my running is absolute torture. And it's really discouraging that I still have the lingering pains. Sometimes I think about those running stories you hear about a double leg amputee running a 50K ultra and it's really depressing that as a healthy 25 year old I can't even get through 2 minutes without pain. UGH!!! I just want to run! I was so much happier at 15 miles/week!!!! Don't let this happen to you!
Happy trails!
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