Has anyone had achiness around the iliac crest from running, and if so how did you get rid of it?
It is my left hip - the bone itself isn’t sore (this would be an unlikely place for a fx anyway, I’m sure it’s not that) but rather what attaches to it - TFL, the left IT band always tends to be tight for me, and the other attachements to that bone are a bunch of core muscles.
I’ve run for the past 14 days; it has flared up the past 3. Ache is post-run; it does not bother me during.
If my plan of attack is (1) cut run volume and intensity and (2) strengthen core muscles, glutes (which control IT band action somewhat), (3) foam roll … does this sound reasonable? I need a sounding board
I have been tight all around my hips for about 2.5 months, particularly just below the iliac crest and more so on my left. It’s better now, but I still massage out my legs and hips every night as a preventative.
I think I had a few things going on that caused it.
Forgot them I had lowered my road bike seat 1.5cm last fall to mimic my CX position during cross season.
Put on new cranks that widened out Q.
Shoulders have been bothering me swimming, so I started doing a lot more kicking.
Slowly brought the seat height back up, then adjusted cleats to bring my feet in. Foam roller every night at every angle possible and lots of stretching. If you want to be entertained, watch this: http://www.youtube.com/watch?v=-PVX6hATjfk but the pose itself helps.
I had this last year. It lasted about 5 months and ruined my season.I tried stretching, physical therapy, etc.
Finally, I changed my running stride. I had gone from a heel striker to a fore/midfoot runner a few years ago. My SO pointed out to me that I’d been having various injuries ever since. So, I moved my center of gravity slightly back toward my heels. I’m not heel striking, but I’m also not way forward like I was. The problem went away in less than a week.
this sounds like a hip pointer - the muscle separating from the bone. Be careful, because it is a common place for women to get avulsion fractures (I had that as a teenager from running when I was severely underweight).
Interesting. I noticed the same thing for the first time recently. In my case I think it is due to my water belt being too tight around my hips when I’m running. This is only my latest theory at what could be causing it though.
I’m drinking a post run Brawndo right now and it is mutilating my thirst. It’s mutilating my thirst because it has electrolytes. And that’s what I crave. I crave electrolytes which is what Brawndo has. And that is why Brawndo mutilates my thirst. And that’s why I crave Brawndo, not Gatorade Endurance, like from the Circle C.
Really it tastes like a liquid sweet tart, which for some reason is really good right now.
I hate to throw this around, but that movie is an Instant Classic and how it has slipped past so many people is hard to believe. Welcome to Costco, I love you.
Pain along the illiac crest from running is probably from aggravation of the gluteus medius and minimus which attach there. Or, more superficially is the tensor fascia latae. Tightening of these structures is a very common cause of pain for runners. While having these parts treated I would be sure to include other posterior hip structures (priformis, gamelli, internal and exsternal hip rotators) as they all tend to work together and compensate when one goes awry. This should be quick to clear up with proper treatment. Hope you feel better soon.
Dr. Kevin Purcell DC Certified Active Release Technique (ART) **** www.coachkp.com
Thanks. I have been doing ‘hip hikes’ to strengthen glutes (stand on a stair on one foot with the other dangling, rotate the hip of the dangling leg up and down by contracting the opposite glute)
Those are good as prevention (especially if those muscles are not firing and your knee drifts across midline when running) and may help acute symptoms. I suggest getting treatment asap in an effort to clear that stuff right up (quickly) unless you have an unusually traumatic injury (tear or avulsion fx).
The other thing to consider in TFL or ITB symptoms at the hip is the entire biomechanical chain. By that I mean:
When running:
foot pronates
tibia externally rotates and you get internal rotational torsion
femur adducts and pelvis rocks
IT Band controls the adduction and rocking.
So, I would pursue treatment (I suggest ART) for acute symptoms above and below site
Check your feet, shoes for wear and any supports as prevention and rehab
Exercises for prevention and rehab posterior hip
I had this issue while training for the Oliver Half Iron. I saw an excellent physio who recommended ice and heat 3x daily, advil, in addition to weekly treatments of the glutes, QL’s, and psoas. I finished the race without pain. She did say the glutes weren’t firing properly, I was recruiting the quads and hip flexors instead. One legged squats in front of a mirror to ensure the pelvis remains level throughout, along with side-lying leg lifts, really making sure glutes and not hip flexors are contracting. Good luck.
Tigerchick,
Work on the TVA - and do a few specific exercises - 10 secs on, 5 secs off - 3x cycles - about 5-6x per day. In order to activate the glutes also activate the lats - stand with your back to a wall, with your hands by your sides. Internally rotate your hands and then push back against the wall. I had the sore illiac this past week, did these exercises and within a day I was almost at 100%. No gaurantees, but give it a shot.
Tiger -
I was having all sorts of weird hip issues from running culminating in my ITBS issue.
When I started to address the ITBS as a hip related issue, it started to clear up as did all of those other odd pains. For me the big 3 were piriformis, adductors and abductors. An hour 3x a week of strength training and quality time with a tennis ball and the piriformis stretch have seemed to help the most.
I highly recommend one-leg bridges in sets of 10x5s per leg. If you look up that thread of mine (IT-BS), there were a lot of good exercises posted that would probably help too. I think I may have even posted my specific routine too
