What have I do to my hip

[fairyfingers]

It's gone really grumpy for no reason.

I am a very slow but enthusiastic runner (and I do mean properly slow). I have a dodgy knee which I've had for decades which has been treated many many times and is down to a slightly hyper mobile joint coupled with weak glutes. It's been behaving nicely for the past year or so though and physio has approved the running.

For some reason my hip on the same side has all of a sudden got really dodgy. Painful and tight. I was happily running 3 times a week for about 5k each run so nothing huge at all but had to stop over Christmas as had an inner ear infection which lasted a month. I tried to start up again at least twice and probably did too much too soon. Tried again much gentler and only 2k in had to stop and walk home.

I have done some yoga stretches but it's still really sore. What's going on? Mid 40s and starting to get some peri symptoms plus a bit hyper mobile. Don't want to not run as it's the thing I enjoy most for my mental health

Bursitis?

Transferred strain/imbalance/pain from your knee?

With your record, I’d go back to the physio. Bodies are holistic systems - you can’t separate your hip from your knee. Quite literally (psoas, hip flexor etc)!

And work on glute strength - add in some general strength training to your fitness routine. Squats (even just body weight) are amazing all over body strengthened if done correctly. And they’ll help you improve hip flexibility.

Piriformis syndrome? See a physio.

Do you just feel the pain during / straight after running? How long does it stay around?

A good physio should ask lots of questions to rule out stuff and to show they are not just assuming it's necessarily as a result of your knee history. However, it is highly likely to have some involvement due to biomechanics etc.

Running associated injuries are normally due to a change in load that's beyond the speed your body can adapt to or deal with. Whether that's increasing training too quickly, weight gain, removal of the factors that help recovery e.g. sleep, those kind of things.
Does any of that ring true?

Do you do any strength or flexibility work? I have a sedentary job and find if I only jog I get hip pain.

Probably to do with hypermobility, particularly if you have weak glutes. There's a muscle that runs from your bum around and over your hip. If your joints are moving around that muscle can spasm and result in hip pain. Get back to the physio and I wouldn't say running is great for hypermobility. I had to accept I was never going to run again.