Most runners have experienced hip pain while running from time immemorial, which brings forth the importance of understanding the way these injuries come about and the measures that can be put in place to avert them. Characteristically, there exists two key types of flexor injuries of the hip for runners, the overuse injury such as hip flexor tendonitis that is chronic or strain resulting from awkward movements.
For one to determine the exact cause of hip pain, he should first diagnose the injury next to dissimilar anatomical causes and symptoms following these injuries. Once an individual knows what he is concerned about, he can move to the next section that will provide insights about preventing these injuries.
Hip Pain While Running Causes and Prevention
The prevention of hip pain while running encompasses warming up and cooling down. For a notable number of runners, strains occur towards the end or at the beginning of a run. This therefore avails the sense of preventing the injuries. Before a run begins, having about ten minutes of slow jogging and performing several dynamic stretches is useful. This enhances blood flow in the area of the hip and helps in loosening up of muscles, which then reduces the likeliness of straining.
Towards the end of your jogging/running session, all muscles are fatigued. This can lead to a detrimental change in one’s form. The foremost place to injure is the hip and this will generate pain while running. This is the principle reason for absolutely paying close attention to one’s form during running and when getting tired.
Once an individual is done with running, he should slowly jog for about ten minutes. This will allow the body to start clearing a certain percentage of the accumulated toxins and lactic acid. After this, stretching the hip flexors will make one feel less sore in the consequent day.
Hip pain while running usually comes in the form of an injury that has been overused, when the runner increases his volume of running without a base of sufficient fitness.
One’s body finds it hard to handle an increase in safety stress and thus leads to injuries. This injury can come from an awful fatigue form, or an increase in repetitive motions encompassed in running, that are usually found in the hip flexor tendonitis.
Aiming for nearly ten percent weekly mileage increase is important. For beginners, this increment should not exceed 5%. The aim of any program for training will impose consistent force on an individual’s body for adaptation. Doing this safely will achieve success and thus eliminating hip pain. Honorary athletes and soccer players have sufficient info on this subject. The sites of these have immense info on treating the hip problems.
One does not require being professional in the field of athletics or a world-class Olympian to experience hip pain while running. Many runners have this pain as a result of an overuse. However, there exists a remedy ready for this injury, which involves exercising.
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There are diverse causes of hip pain while running. The director and professor of running injuries at a university clinic in Calgary states through his research that, this dilemma is caused by the muscle weakness of the hip; which leads to runners experiencing pain both in the hip and in the feet and knees. His recommendations are that runners need to perform hip abduction strengthening exercises that prevents hip pain running.
Additional causes of hip pain after running are inclusive of trochanteric bursitis, which is an inflammation about the joint of the hip and tendinitis. Hip pain while running comes together as a result of an older injury or excessive stress for muscles. In some occasions diversity in the leg length or the foot issue can jerk the gait of a runner. This eventually causes strain in the hip.
Hip Pain While Running Treatment
To rule out a fracture out of stress, the overuse injury is seen to be common in athletes, and doctors utilize x-rays to diagnose correctly. Stress fractures possess same symptoms but necessitate key rest from the bustle which caused the initial fracture.
Finding treatment for hip pain after running involves visiting psychotherapists. These individuals will perform the electrode stimulus treatment and acupuncture treatments and provide the athlete with several exercises.
This pain is debilitating and takes close to six months for one to return to running. After this treatment, the athlete will feel similar strain, though it will not be as awful as the initial.
When an individual complains of hip pain while running to friends, they should recommend the running injury clinics recommended by doctors. These exercises usually aim at building the luck of the athletes. They may even cause the athletes to avoid six months in physical therapy.
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Researching for these organizations online and downloading exercises will involves purchasing a resistance band and starting the exercises of strengthening the hip as per the recommendations of therapists. These exercises need to be done in the mornings. After a few weeks of exercising, an athlete can then run without feeling hip pain.
Using Exercises to Deal with Hip Pain While Running
These exercises consume nearly 15 minutes, and if they are done, they need to be proper. They usually take a reasonable amount of time, which alters the morning routines of many, but it deserves the worth. There are two examples of hip muscle exercises for generating strength. They are imperative for healing hip pain while running. These exercises are carried out by use of resistance bands which are looped just about the ankle, with its ends tied to stagnant objects or rather held by someone else.
- The hip abductor requires an individual to stand straight with a single foot in the hand, and then placing the opposite foot at the back of the banded foot. The banded foot is to be moved sideward, while the knee remains straight. Making counts of two repeatedly for two seconds while bringing the foot back in, as the motion is controlled. This should be repeated with the opposite foot to help with healing hip pain while running.
- Gluteus medius happens while standing, and one foot is placed before the banded one. The banded foot is moved 45 degrees backwards as the knee is kept straight. This foot motion should take two seconds. This needs to be repeated with another foot.
The progress should include ten repetitions for about four days. Always remember to have a gentle stretch immediately before and after these exercises. These exercises are to be done daily for about six weeks for building up muscles and avoiding injuries. This will be helpful in eliminating hip pain while running.
Hip pain while running is common for runners, particularly long-distance runners, at a particular point. These runners require stretching well before racing for the sake of avoiding injuries.