Ive been hurdling for 3wks Icant move without hip pain Ive stretched/Iced still hurts.It hurts to walk.Help?

Ive been hurdling for 3wks Icant move without hip pain Ive stretched/Iced still hurts.It hurts to walk.Help?My coach told me to stretch it out and I have for an hour or so each day for a week, I have a meet in 4 days. I'm supposed to run a 300 hurdle but how can I when it hurts so much.. I don't know what to do I'm new to this, my coaches advice didn't work and I'm afraid I've done some damage, I ran a 200 last night just fine and I thought it went away but it flared up even worse. Stretching hurts so much and Ice doesn't help, this doesn't feel like a muscle pain it's like...in the right side of my hip/upper butt. Some days it's fine but it'll just randomly hurt out of no where to the point where I can't walk without a gimp. I don't want to quit running I love it so if you could give me some tips that would be amazing.

Douglas B
You have tendons for your thighs that come in by your pelvis and are attached to the pelvic bones. When those tendons get over worked they tend to tighten up pulling your thigh into your hip making it hard to move your hip and painful as well. If you have laid on your bed and felt along the crease between your thigh and pelvic region and found a bump in that crease you know where the tendon to be looking for is located. Once located here is how to release it so your hips stop hurting:
Pelvic tendon:
(do in something that allows you easy access to the skin in this area)
Lay on your bed with your legs pulled up, bent at the knee so that your feet rest flat on the bed. Run your finger down the crease of your hip and body until you get to around your pelvis. There you should find a bump in the crease. Take that bump between your fingers and thumb and press together or press into the bump as hard as you can. Hold for 30 seconds then slowly lower your leg out to the side. It should go almost all the way to the bed if released. Then release the pressure but hold your leg there for another 30 seconds.
If you have trouble getting your fingers around the tendon you can try pressing into it and holding the pressure on it that way.

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