Runners - any tips for a sore hip?

[TheGeoffLinton]

I completed C25K in the summer and so I’m doing 5k around 3 times a week. Around my hip now hurts a little after running - i can feel it at the top of my thigh when I move my leg to walk/run.

Are there any particular stretches that would help? I’m trying and struggling to get into yoga too.

Any advice? Thank you.

• don't underestimate the need for well rounded muscles; it's important that the mucles are not using are strong, as well as the ones you are. Otherwise, you risk all sorts of injuries. Keep up with the yoga and make sure to include strengthening moves as well as stretching moves.

• I find a glucosamine and chondroitin supplement really helps with a sore knee I sometimes get

• take it slow; don't be reluctant to slow down the pace, skip a session or do a lighter run if your hip is sore. Maybe even consider dropping distance down for a few weeks and then very slwoly building it back up again.

• if these don't help, seek medical help early to make sure it's not something serious or that is going to get worse.

Thanks Acorns lots of great advice.

see a physio if you can.
they can poke and prod where the pain is coming from and recommend who best to see if it's not something they can deal with.

might be posture though. I had issues with my hip and physio advised that women tend to walk/runwith feet too close together. try keep feet a little more apart so that abkle, knee and hip are square.

I get hip ache, which started after I took up running. Which might have been coincidental. I do a set of physio exercises and a bit of yoga at home which does help. Youtube will probably have some examples of exercises for hip pain. I think with yoga it's important not to overstretch the hip in certain positions but that's only based on my experience of overdoing it at a class once!

Ice. Ice is the answer to all niggles IMO. I get sore hips but they're much better if I ice regularly.

The experts will say it's because other muscles, probably your glutes, aren't strong enough.

Depending on how much time and money you want to throw at it, a physio will assess any muscle imbalances and suggest exercises.

I used to do yoga religiously, believing that it should help but strangely when lockdown started and my twice weekly class was cancelled my hips got a lot better, despite running more miles, so now I'm not convinced.

Thanks everyone, I’ll look up a physio.

Clams!!! Look up clam exercises, which open up the hips. A week or two of those should sort you out and will be cheaper than a trip to the physio.

Also, as a pp said, I'd put money on the real problem being your glutes. You need bridge exercises to strengthen them. Between bridges and clams, you may well fix this on your own

Thanks fellrunner !

Clam variations are great for strengthening. Also bridge exercise just make sure you engage your butt. If you have a resistance band you can do side steps which is a great workout.

If you want to stretch your hip, pigeon pose is best, you can do sitting upright, reclining on your tummy or lying on your back, or sitting in a chair actually.

Thanks doadeer I think I’ve got a resistance band somewhere.

I would actually work on mat work first and see how your hip/ glutes feel then move up to resistance bands. I find them really strong and I always ache next day! Even just lying on your side and doing slow leg raises and lowers is great. Or on all fours lots of glute exercises. I could write an essay on this 🤣

Feel free! Seriously thank you though, this is all really helpful.

Yoga it is probably your bursa (think that's what it's called without looking it up).

Look at stretches for it, it's common for runners.