I have a pain in my hip from running preventing me from training. What are good stretches to work this area?

by waycooldogs

I have a pain in my hip from running preventing me from training. What are good stretches to work this area?I have been training for the Chicago marathon for a while now with little difficulty. My milage increased slowly for 2 months, but recently I have developed a pain in my hip. The pain originates about three inches below my waistline and seems to move between the butt and the thigh, but mostly stemming from the outside of the leg.

I had just increased my milage from 23 to 25 and had run 3, 5, 3, 5, (rest), and 10 miles. When I started to feel the pain I took four days off to let everything cool off, but I am now (a week and a half later) unable to run farther than a quarter mile without the pain returning.

I don't know if this is a specific injury or if there is a muscle group I am neglecting in my stretching that might be causing the pain.

I wear motion controlled shoes and run on an asphault trail. I hydrate well with both water and sports drinks.
Any help would be much appreciated.

RV
Stretch only as far as is comfortable. If you experience pain with any stretch, discontinue it until you discuss it with your healthcare provider.

Hip Stretches

Hip Flexion. Sit in a chair, facing forward. Holding the seat of the chair with your hands, lift one leg as if you were taking a step. Do not lean forward as the leg is lifting. Keep your abdomen pulled in as you lift for support. Repeat 10-20 times then do the sequence with your other leg. This builds hip strength as well as flexibility.

Internal rotation of the hip joint. Still sitting, spread your feet farther apart. With your feet flat on the floor, tilt one knee toward the other, then let it relax back into starting position. Repeat up to 10-20 times on both sides.

External rotation of the hip joint. Rest one ankle on the opposite thigh. Lean forward and rest your forearm on the inside of the bent leg. Lean further forward, pressing your forearm into the leg, hold for a few seconds, and then return to starting position. Repeat up to 50 times on both sides.

Hip Extension. Holding onto a table or back of a chair, grasp your foot or ankle. Let your knee dangle straight down. Move your thigh backward, then return, repeating on both sides up to 20 times.

Note: If grabbing your ankle is too difficult, you can also benefit from simply moving your straight leg backward in the same fashion.

Add your own answer in the comments! Get the facts on causes of hip pain , and learn about medications used for treatment of hip pain.

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