Muscle Issue

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Last post: Nov 9, 2009 5:48 AM by Love2Run4Me

Love2Run4Me

64 posts since
Oct 9, 2009

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Nov 6, 2009 11:16 AM

After my last few runs, I have noticed that the muscle at the top of my hip feels very tight. On a longer run, it usually starts in the last ¾ miles, but on the shorter runs I don’t feel anything until afterwards. I wouldn’t say it hurts, but it feels very tight and tense and very uncomfortable. I have read that a longer stride can help, but I am having some difficulty lengthening my stride without speeding my pace. Any suggestions? Anyone know of some good stretches to help loosen up that muscle before a run?

dwm082

1,172 posts since
Dec 14, 2007

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1. Nov 6, 2009 3:07 PM

in response to: Love2Run4Me

Re: Muscle Issue

It sounds like you might be having some Illiotibial Band (ITB) issues. The ITB runs from your hip down across your knee. It's fairly common for runners to have problems. In some cases, it can be debilitating and require that a runner stop running for a while. In milder cases, stretching and foam rolling can get things squared away. You can mitigate this with some strength training (focusing on the hip, butt, and quads mostly -- I think) and cross-training (e.g., swimming).

Whatever you do, don't try to change your stride! People will generally find their natural stride, and attempts to lengthen your stride will likely result in an injury. Your stride will lengthen naturally as you get faster. I'd suggest you leave it alone and let it take care of itself.

I'll let others with more knowledge/experience correct me if I've steered you wrong.

Don

"Don't fear moving slowly forward ... fear standing still" - Kathleen Harris

"Last is just the slowest winner." - C. Hunter Boyd

2009 Races
May 17 - Cleveland Marathon (3:58:39)
May 24 - Buffalo Marathon (4:12:19)
June 27 - UltimateXC Quebec Edition "Half Marathon" (~19.26 miles: 6:20:30)
November 22 - Philadelphia Half Marathon (1:53:30)

November 26 - YMCA Turkey Trot 8k (39:10)

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Love2Run4Me

64 posts since
Oct 9, 2009

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2. Nov 6, 2009 5:06 PM

in response to: dwm082

Re: Muscle Issue

From what I've read, IT Band pain is usually along the outside of the thigh and knee (could be wrong on that). My issue is in the front right where my hip and leg meet. Maybe the quad muscles?

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cyndi t

756 posts since
Aug 11, 2008

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3. Nov 6, 2009 5:15 PM

in response to: Love2Run4Me

Re: Muscle Issue

When I first started running, I had a groin pull that sounded similar to this. It hurt right at the point where my torso connected to the top of my leg. I spent a LOT of time stretching my groin area (sit on the floor with the bottoms of your feet touching and "push" the knees down toward the floor, don't bounce hold the stretch). I looked on the internet for additional groin stretches and stretched the heck out of it post run and it helped alot. I haven't had a problem since.

TRUST THE TRAINING!

Seaside Half Marathon 10/18/09 3:00:52

Beavertown 5K 11/7/09 35:57

2010 races:

More Half Marathon April 2010

Ridgewood Run 10K Memorial Day 2010

Seaside Half Marathon October 2010

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dwm082

1,172 posts since
Dec 14, 2007

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4. Nov 6, 2009 5:38 PM

in response to: cyndi t

Re: Muscle Issue

The IT band begins in the pelvis, extends over the hip, and runs down across the leg and knee. It's common to have pain around the knee, but it can also manifest where the hip meets the top of the leg.

Is the pain on the outside, or is it more towards the front? If it's towards the front, it's almost certainly not ITB related. If it's on the outside, the ITB might be involved.

Don

"Don't fear moving slowly forward ... fear standing still" - Kathleen Harris

"Last is just the slowest winner." - C. Hunter Boyd

November 26 - YMCA Turkey Trot 8k (39:10)

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jlynne run

1 posts since
Nov 6, 2009

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5. Nov 7, 2009 2:37 AM

in response to: Love2Run4Me

Re: Muscle Issue

As a neuromuscular Massage Therapist I can tell you for certain thet there are many, many muscles attaching at the top front thigh including the quads. Try the runners stretch.

Go to www.active .com/mindandbody/articles/pose-of-the-month-Runner-sStretch. A good Yoga class or a yoga stretching dvd will do wonders to keep your muscles flexable and injury free.

Also keep hydrated.

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Love2Run4Me

64 posts since
Oct 9, 2009

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6. Nov 9, 2009 5:48 AM

in response to: Love2Run4Me

Re: Muscle Issue

Dwm082, my issue is more in the front, so not an IT Band problem luckily (knock on wood).

Thanks Cyndi t for the input. I did the stretch you suggested after my warm-up and again at the end of my long run Sunday and it really did help. There is almost no tightness today! Guess I just never thought about it being a groin muscle, so thanks!

Jlynne run – I could not get to the link you suggested. When I copied and pasted it, I was sent to the current pose of the month. What is this particular pose called – maybe I can search for it that way.

Thanks again for all the input and suggestions. They really helped!