I’ve been injury free since November, but did a half marathon in March where I got my PR… since then, my hips have been bothering a bit… I am good to go for short distances but anything over 6 miles and the hips start to hurt a lot.
I have a race this weekend and a few others coming up in June (Half Marathon) and July (70.3)…
Whats the quickest way to recovery? I know I need time off, which I plan on doing after this weekends race but I cant afford being off 2+ weeks.So I’ve been doing lots of hip stretches and rolling the IT band. Is excessive stretching or rolling the IT band good or bad? I don’t even think my IT band is an issue but I rolled it so hard, three times today already and that whole area is real tender now… keep doing it or let it rest?
Its my hip flexor… The motion of moving the feet forward with each stride causes the pain, and the longer I run the shorter my stride gets… Up to six miles its normal though…
I was injury free before the half marathon I ran in march tho… I think I may have not had a full recovery from that race and the injury occurred.
But my question is, is the stretching and using the roller excessively going to help or do more harm?
I had this, a good quad stretch where you lie on the floor and someone stretches your quad, getting your heel to your butt… that and standing and holding your sore leg off the ground for 2 mins. a few times a day… I did those two things and it worked me out…
I’d like to add getting checked out by at least your GP.
I had similar issues about the time when I retired from being a pro skier. My hips would ache horribly, about 45 minutes into any kind of training involving my legs (skiing, running etc). Eventually a specialist diagnosed me with arthritis in my hips. I was 24 years old at the time.
I’m 52 now. I still get incredibly bad hip pain when I ride or run, but have learned to work through it. After about 10 minutes it begins to fade and just a few years ago I ran my first marathon. Until then I’d always spent much time walking instead of running
In training, I often take pain killers before my workout if it’s going over that time period. I do NOT take pain killers before the pain starts on race day however, as that would be prophylactic drug use, and that is specifically banned by WADA. Taking them once the pain sets in, is fine however. OK so I’m old, fat, slow and never gunna be tested, but I can put my hand over my heart, and take to my grave, the knowledge that I race clean.
Get checked out by your doctor to see if there is an underlying problem (opposed to just an overuse injury, from building up distance too fast or whatever) and deal with it properly if something is found.
I had this, a good quad stretch where you lie on the floor and someone stretches your quad, getting your heel to your butt… that and standing and holding your sore leg off the ground for 2 mins. a few times a day… I did those two things and it worked me out…
Incredible… I’ve had hip pain for the past month but yesterday after the run, I did quad stretches, hip flexor stretches, and rolled the hell outtta my IT band until I couldn’t bare the pain anymore lol… I repeated that four times yesterday and took 1200mg of ibuprofen.
Today I ran 6 mi’s for the first time without any hip pain. I had already run yesterday for sure today’s hip would have been aggregated at around the 2 mi mark.
I’m doing regular stretches and rolls for the next two weeks!
