[Jen]

I'm running every other day, alternating short runs, hills, and long slow runs. It has been going really great until I added the hills. Now, I'm terrified I've started a bit of bursitis or tendonitis in my hips!

It starts just when I'm warmed up (about 1-2K into my run) and continues for the entire run (my last was 11.5K). The pain is on the outside of my hip, right at the joint. It hurt with weight bearing only. It was pretty bad at some points, but other spots I could *almost* forget about it. I used Ibuprofen (anti-inflammatory) and by two days later it was feeling much better, but I can "sense' it's still there.

I'm wondering if I should stop altogether for a week or so, or do you think it's ok to take it a bit easier, cut out the hill work, and shorten up my long runs? I'm preparing for the Cabot Trail run at the end of May, so I do have some time to try healing it up, but I'd like to not stop alltogether, if you kwim! I would feel lost without it, and I also feel like I can't take the time right now.

What do you think?

[rachinaz]

I used to have a lot of trouble with my hips. They would get so stiff and sore that I felt like an old arthritic woman for a few days after a long run. It started getting a lot better a few years ago when I was doing yoga regularly. It came back when I stopped, but since I started doing pilates I have really increased my mileage and haven't had the trouble again.

One stretch I've found to be extremely helpful is sort of like a lunge. You bend down with your torso upright, one leg stretched out behind you and the other foot on the floor in front of you with the knee bent at a 90 degree angle. Just holding that position for 30 seconds or so will really stretch out the hip flexor. You should feel real stretch in the hip of the leg extended behind you. It helps with balance to have a chair or something beside you to steady yourself. As you get more flexible, you can start trying to arch your back a little and sink your hips deeper toward the floor.

You'll probably need to strengthen the hips, too. I put a link in a post to Lisa (colnken) below that has a couple good strength exercises. The leg lifts against the wall and the one with the strap attached to the door should really help.

If you're feeling pain for periods of time after your run, I'd ice and use an anti-inflammatory (ibuprofen or naproxen) until you are pain free. Then do a couple days of the stretching and strength exercises. If there's still no pain then try adding back in a couple short runs and see how it feels. I'll add a disclaimer that I have no particular expertise, but that's what I would try before going to a doctor.

Good luck. I'll edit this post in a minute with the link in my note to Lisa below.

ETA: Here's a website that had exercises that really seemed to help me. http://www.runningti...int.asp?id=6099

This post has been edited by rachinaz: 11 April 2006 - 01:39 PM