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Hurt hip running - need advice

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Yesterday after my run, my hip really hurt.   I'm not sure what I did during my run.  Although I did run 2 days in a row.  I'm doing the Couch to 5K program and am on wk 7.  I don't know if running 2 days in a row was too much.  But my hip really hurts now.  I usually do exercise and strength training on alternate days, so tonight is my spinning/body pump class.  I don't know if I should go to class or rest my hip.

Is hip pain usual for runners?  Should I wait until it is better before continuing exercise or just work through it?

I don't want to stall my efforts with my running and I certainly don't like taking time off of my exercise.  But I don't want to hurt my body either.  So any suggestions would be welcome!


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I am a spinning instructor and have had problems with my hip in the past. You hip pain might be caused by not stretching enough.  I have found it helps a lot to stretch at least an extra 10 minutes more after the usual cool down.  You can also try laying flat on the floor on your back and move your heels up and down slightly, this presses the hips into the floor.  Also, do stretches for the hip flexors, cross one bent leg over the other.  Hope this helps!

I'm not a doctor, but I don't think you should spin tonight because that will put more pressure on your hip.  I think the body pump class should be fine.  Maybe you should take a yoga class instead if your gym offers it.

Other than that try a hot bath with Epsom salt.

Feel better!


Hip pain is quite common in beginner runners, as is shin splints. The reason is that the muscles you use in running just aren't strong enough and used to the demands of running. For sure stretch a lot, don't run 2 days in a row and do some strength exercises to improve your abductors (that's the outside of the hip/butt) like weighted side leg lifts or using a machine at the gym. Also don't increase your time/distance more than 10% in any given week.

Happy running Cool

IT Band issues are quite common as everybody else mentioned.  Your ITB runs from the outside of your hip down to your knee.  I'm not sure if it is or isn't part of the abductor muscles, but I would think so.  There are specific things you can do to help.  Stretching is one.  Here's one:

Lie flat on your back with your feet flat.

Use a belt to hold in both hands and warp around the bottom of your foot.

Raise the leg to a right angle.  You are effectively doing a 90 degree split.

If this is your right leg, let it fall to your left side, keeping the 90 degree angle.

This is commonly called a side twist in Yoga.

Another thing you can do is get one of those $12.00 foam rollers from Walmart or Target and roll your hip out.  You basically keep your leg straight, lay on the roller, and use your weight to roll out the hip.  Be aware, this hurts like hell, but for many people, has been the only solution.

If you are a new runner, I wouldn't run more than 3 times a week and never every day.

Maybe you should incorporate some yoga in your routine...I know that yoga helps open and stretch that are usually tight for runners.  I have been doing yoga regularly and rarely get hurt during soccer games and running it is a great way to stay flexible.  It is especially good if you are starting a heavy running routine after being inactive.

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