long term TTer here who also runs for an hour or two a week too. i seem to be getting chronic fatigue in my hips and glutes alot, much more so than say in the legs. is this a feature of age (i’m 42 now) others recognise or something else? anyone been able to reduce its effect - ive tried foam rolling but find it often makes things worse!
See a PT, there are lots of things that could cause it.
I’ve had similar problems in the past and have been given various remedies which have worked, including specific strengthening exercises for that area like lunges, rolling/stretching, adjusting my bike position, and (slightly bizarrely) having my wisdom teeth taken out - my chiropractor noticed my jaw and facial muscles were very tight and thought this was linked to the hip problem. Had the teeth out and the hips got better, but never quite convinced myself this wasn’t just a coincidence…
Sounds like you need a strengthening program. Possibly see a physio and see if they can assess any specific weakness and give you a strengthening regime. It helped me quite a bit.
I have had the same issues. Rolling and stretching will help, but most likely those muscles need strengthening. Basics exercises like lunges, good mornings, planks on a consistent basis should remedy this.
I’ve noticed something with my hips and glutes that seems very similar. I also have a reasonably aggressive road bike position and run a bit too. I’m 29 so I don’t think its a feature of age. I’ve found ART with a lacrosse ball helps some. My bet right now is that my hips/core just need strengthening, as others have said. Been doing core workouts in the off season to see if it improves during harder training cycles in the coming year.
long term TTer here who also runs for an hour or two a week too. i seem to be getting chronic fatigue in my hips and glutes alot, much more so than say in the legs. is this a feature of age (i’m 42 now) others recognise or something else? anyone been able to reduce its effect - ive tried foam rolling but find it often makes things worse!
Maybe a bit off topic but, as a long term TTer, I would consider running even LESS. You’ll feel better on the bike and have better race results when allowed to fully recover. (Spend the time on cycling-specific training and recovery, etc.)
I’ve been struggling with this while training for a marathon for the first time in several years. I rolled, stretched, soaked in Epsom salts, did ice baths…no real relief. Then I broke down and tried some yoga. I hate doing those videos as I feel like and uncoordinated, stiff moron. Low and behold, it really helped and I am even getting a little better at it. I borrowed the new P90X one from a friend. It seems be be a great mix of strength and stretch. I even have the hubby doing it now…hoping it helps his ITB.