Hip pain can make you feel creaky and it’s not an uncommon problem. It is common among runners due to overuse, but you don’t have to “suffer through” it. There are things you can do.
Hip muscle weakness
Research has shown that the usual problem runners have is hip muscle weakness. That weakness can cause pain in the hip, knees and feet. Other hip strain is caused by trochanteric bursitis, which is an inflammation around the hip joint and tendinitis. Any hip pain can be an aggravation of an old injury or too much stress on the muscles. Sometimes a difference in leg length or a foot issue can tweak a runner’s gait, eventually causing hip strain. Another cause of hip pain can be a stress fracture and if that happens the treatment is major rest.
Strengthening the muscles is a good preventative
Hip abductor strengthening exercises can prevent it or help that old injury stay an old injury. Other treatments can involve acupuncture or electrode stimulus treatments to go along with the exercises. Mostly, though, exercise is the best treatment and preventative.
Hip abductor exercises
The hip abductor exercises are easily done by standing straight with one foot in the band, then place your opposite foot behind the banded foot. Then move the banded leg out to the side, keeping your knee straight. Bring the leg out for a count of two and repeat the two-second count as you bring the leg back in, controlling your motion. Repeat with the opposite leg.
Another exercise is the gluteus medius. Stand and place your foot in front of the banded foot, then move the banded leg backward to a 45-degree angle, keeping your knee straight. Take two seconds to move your leg out and two seconds to bring your leg back, controlling your motion. Repeat with the opposite leg.
For each of these you should keep working up to three sets of 10 repetitions over the course of three to four days, and stretch prior to doing them. Do them daily for at least six weeks, or continuously to maintain the muscle strength and avoid future injuries.
If you need more intense physical therapy, please make sure that you sign up for a FREE Pain Evaluation at Specialized Physical Therapy!