Running with hip pain

[Chelsea567]

Just completed 0-5k with a club which was great but although nothing hurts while running I get lots of stiffness and pain in my hip for the next few days. I am 53 and about 1 stone overweight so I'm sure that's not helpful!! But I don't know whether to keep running or rest until it stops hurting! I walk about 25 miles a week ( active job and dog walking) and running 5k twice a week. Pretty slowly about 33 / 34 minutes. Fed up I can't walk up the stairs without pain for 48 hours after running. Any advice?

Whereabouts in your hip is the pain? On both sides or just one? And what kind of pain is it?

Just one side. Bit of muscle ache around the top at the back and pain like an ache down the outside of hip. Flat walking not too bad, but hurts to walk up stairs or steps. Gradually wears off over 3/4 days. It's quite literally a pain in the a**e

I sometimes get hip pain from running. It's actually a problem with my illio tibial band (itb) which is the long muscle that runs up the outside of the leg connecting the hip to the knee. Rolling the itb with a foam roller usually improves it no end. Maybe worth a try?

It could be bursitis. I believe rest is the only cure.

Hmm, sounds like you need to go and see a sports physio and get it checked out. Pain/discomfort after running shouldn't last that long. If you carry on running it may well get worse. If you stop running and just rest, then it may feel better initially but when you go back to running it is likely to come back.

Go for a sports massage (cheaper than physio!), they should be able to pinpoint where it's coming from and help to relieve it.

Do you stretch before and after running? I had hip pain which turned out to be caused by a tight calf muscle. A sports physio gave me some specific stretches to do and it sorted it out.

Highly recommend a sports physio. I had similar pain that turned out to be my glutes. Her prodding me in various places seemed to work magic. Cost around £45 a session if I recall but she gave me some exercises that made a difference and taught me how to tape my knee for support.

Sounds like it might be your TFL. (Top bit after your IT band) I had problems with mine but by doing doing some strengthening and stretching exercises it went away. Also worked on my glutes and core too which I believe helped.

Please don’t ever foam roll your ITB you will only do harm.

Lots of stretching afterwards and if no improvement I would also suggest a Sports massage.

Exercises to improve strength in your glutes will also help

Adrienne on you tube does a yoga for runners session will give you some ideas for stretching out.
Squats and lunges will help strengthen glutes. I do mine whilst waiting for the kettle to boil.
Yep and go see a sports massage, it’s the best £40 a month I spend to keep my hips moving as I run weekly. You can find good ones here www.theisrm.com/

Thanks for all the advice I've booked a sports massage therapy appointment . See what they say! Hopefully I'll get pummelled into submission and can carry on running!

Hope it helps, I do find I have to do a mix of all 3, yoga/stretches, strength stuff and massage to keep moving as peri-menopause is seriously making my body groan 🙄

Went to see sports therapist. She went to work on my glutes and now I'm even more broken than before. But apparently it's necessary and will fix me in the end! She said my movement was good and no symptoms of arthritis so just muscles a bit knackered. So she's woken them up for me! Ouch !

@Chelsea567, sounds painful but what you need! Hope you start to feel the benefits soon and hope you can get out of bed this morning!