My hip keeps going out and causing a sore groin muscle and knee problems. I go to the chiropractor who I trust once a week. Before, I started running this was a problem but I only needed to go in once a month. Now it just will not stay put. Are there any exercises I can do to strengthen the muscles that keep the hip in? I have decided to quit running for a while...maybe a month. For cardio to replace the running I'm goin to cycle, spin class, use the elliptical or nordic trak. I want to add some strength training as well but need suggestions as to what exercises I should do. Help!
Wendell, I have been having the same problem, and I too have been seeing the Chiro once a week. I don't know of any exercises that will do it, and I have 8 more marathons planned for this year....
Let me know if you find out.
I believe I've had a similar problem. My left hip has a tendency to roll out to the side, particularly after long runs. It's horribly painful and sometimes takes several days to tighten back up. My chiropractor thought it might be a muscle imbalance and recommended I start working on the hip abductor/adductor mucles. I began using the machines at the gym, doing 3 sets of 12 for each, upping the weight after each set. On the lighter weights I pause at the outermost point of the motion. If I run at the gym, I do these exercises immediately after the run. Otherwise, I try to get it in every other day. While it took a few weeks to really build the muscles up, this has helped me to the point that I no longer worry about my hip tweaking out at all. Hope this helps!
This sounds like a stabilization problem. Working on the small, stablizer muscles should, in theory, help. I would stay away from the seated abductor/adductor machines in the gym. They have limited range of motion and really only work the muscles in that particular seated position (which is not you when you are running). The standing hip machine, the one with the adjustable foam roller, is better. Even better though is working on balance. Balance boards, dyna disks and bosu balls will help with the gluteus medius and gluteus minimus (your main stabilizers). These muscle also contribute to holding your hip in its socket. Working on these with two legs is good but even better is to do one leg exercises on them. Exercises may include full squats, lunges, basic standing, calf raises and many many more. Google "balance exercises" and you will be engulfed in a plethora of exercises that will help you! Remember, it is the smaller muscles that need to be worked here, running engages the large muscle groups (gluteus maximus, hamstrings and quadriceps). If you forget about the smaller muscles you are really limiting your abilities and setting yourself up for injury. Hope this helps! Happy Running!
Hey...I am a rookie jogger/walker, but I have some pains like you mentioned...and I have Trochanteric Bursitis in both hips. www.eorthopod.com/content/trochanteric-bursitis-hip
The pain radiates to the inside of the legs (for years I thought it was groin pain) and down the outside of the leg to the knees. More on the right side than the left... My Doctor has a machine in his office that looks like a giant TENS unit- that is what I started to use, now I have my own smaller version- and it works WONDERS! If you can get to a Physical Therapist or get one some other way and use it on a regular basis- they are phenomenal. When I have walked/jogged too far, on my way to bed I will take Aleve, get out the Unit, and wrap the heating pad over top of the leads around my outer hip where the bursa is for 30-60 minutes. I set my alarm on my phone to wake me then so I can take them off before I go to sleep for the night. It's a miracle! I don't know if this will help- but it does for me.
Hey! Thanks for the info! That sounds exactly like my problem. What is the machine you are using and do u mind telling me about how much it cost? Unfortunately, I do not have any insurance right now which makes this problem much harder. But, I do have a cousin who is a Physical Therapist. I think I'm going to have to break down and ask for his help. Maybe he can help me get your wonderful mechanism! Thanks again!
Thanks for the info! I am planning on working on that!!
Let me answer this for you, because I am a good good nutritionist. If you want to be healthy and loss weight, you must meet the following 4 points:
1. Sleep well.
2. Happy mood.
3. Nice diet and nutrition.
4. Proper exercise.
So only running is not sufficient to loss weight, maybe they got issues in other fields.
Insurance covers mine. Since I have a few injuries that it works on, I am allowed to keep it for as long as I need it. You just need to ask your Doc or your Physical Therapist how you can get one and how to use it.
Hey...I am a rookie jogger/walker, but I have some pains like you mentioned...and I have Trochanteric Bursitis in both hips.spyder jacketswww.eorthopod.com/content/trochanteric-bursitis-hip
The pain radiates to the inside of the legs (for years I thought it was groin pain) and down the outside of the leg to the knees. More on the right side than the left... My Doctor has a machine in his office that looks like a giant TENS unit- that is what I started to use, now I have my own smaller version- and it works WONDERS! If you can get to a Physical Therapist or get one some other way and use it on a regular basis- they are phenomenal. When I have walked/jogged too far, on my way to bed I will take Aleve, get out the Unit, and wrap the heating pad over top of the leads around my outer hip where the bursa is for 30-60 minutes. I set my alarm on my phone to wake me then so I can take them off before I go to sleep for the night. It's a miracle! I don't know if this will help- but it does for me.[/quote]
Sp how is your hip now my friend?
Well...Bursitis is a chronic condition; so I live with the pain. It's not that bad- it IS getting better as I become more active. I know that each day I have the potential to have more or less pain than the day before; but I almost always have some pain. All in all, I am grateful that I am mobile! At one point a couple of years ago my hip joints were frozen, so the only movement was back and forth! I couldn't sit in the floor Indian style, I couldn't cross my legs to tie my shoes, and I couldn't do yoga, because I couldn't sit in Lotus position. So I am very happy that I am able to exercise again.
Well, I don't know if it's the exact same thing that's going on with you. I don't have any hip pain at all. It's my right knee, on the side of the patella, top and bottom. I don't believe I feel any pain under the patella. But, I end up having groin pain as well. My hip's won't stay in therefore one of my legs is shorter than the other on a regular basis. So, what do you think...does that still sound like Trochanteric Bursitis?
I've stopped running now since March 22nd. I've been spinning, riding my bike a lot and now I'm using the Nordic Trak. I am also doing a rehab DVD at home. It seems rather easy but hopefully it will help. I also bought a balance board and working on that about once a day. I'm going to the Chiropractor once a week and I'm working on getting some orthotics. How do I know when I'm ready to run again? I don't want to start too early and reinjure it. I had to take a break this last week cause it started to bother me (my knee). Ugh! I am running my first Marathon in October and need to start training! I wish I had insurance....this would be so much easier! LOL! I'm thinking....maybe two more weeks...with the orthotics...start run/walking...a small distance. What do you think?
Well...I am not a doctor- I was just telling you what I have been going through. The only way to know for sure is to see an Orthopedist. I am not sure what you mean when you say "Keep your hip in"...but the bursitis that I have isn't even in the actual hip joint- it's below it- into the thigh, on the outer edge. I still say the only way to get the best diagnosis is to see an Orthopod.
I wish you luck, and do be careful until then!
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