new to group, running question

Julianne said:

Quoted message said:

trying to train for a 5K in two weeks. I can currently do it in about

27:00,

Well done! Inspiring to hear that you are making a comeback. Stick
with it.

Quoted message said:

I seem to have a "catch" in my left hip area -

I'm a believer in having GOOD chiroprator on hand for strange things
that just crop up.

Try icing to get inflamation down (10 mins on, 10 mins off, 10 mins on
again). Also stretch the ITB (it anchors in the top of your hip at
one end and below the knee at the other. New runners often have
problems with it frictioning at one end or the other).

Try this one. Sit down. Lift the foot of the affected leg onto the
thigh of the other leg. Pull the knee gently towards the opposite
shoulder until you feel the ITB tugging. Hold there for 30 seconds.
Repeat.

Do this 2 or 3 times a day. And definately before and after running.

Good luck.
Garry

Julianne said:

Quoted message said:

trying to train for a 5K in two weeks. I can currently do it in about

27:00,

Well done! Inspiring to hear that you are making a comeback. Stick
with it.

Quoted message said:

I seem to have a "catch" in my left hip area -

I'm a believer in having GOOD chiroprator on hand for strange things
that just crop up.

Try icing to get inflamation down (10 mins on, 10 mins off, 10 mins on
again). Also stretch the ITB (it anchors in the top of your hip at
one end and below the knee at the other. New runners often have
problems with it frictioning at one end or the other).

Try this one. Sit down. Lift the foot of the affected leg onto the
thigh of the other leg. Pull the knee gently towards the opposite
shoulder until you feel the ITB tugging. Hold there for 30 seconds.
Repeat.

Do this 2 or 3 times a day. And definately before and after running.

Good luck.
Garry

Quoted message said:

I seem to have a "catch" in my left hip area - if I sit for a while

Could be bad pair of running shoes.
A specialty runing store could look at your gait and suggest
a better model. The next step would be a sports clinic to
do same and perhaps suggest shoe inserts.

"Julianne" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hi everyone,
I'm Julianne, and new to the group and relatively new to running. I
ran in middle and high school, but then grew up, had 4 children and
quit for a while. I'm now back! I've been running since January
trying to train for a 5K in two weeks. I can currently do it in about
27:00, but I'm having a problem that I can't figure out - hoping you
can help!
I seem to have a "catch" in my left hip area - if I sit for a while,
then get up, I can barely walk on it and severly limp for about 2
minutes, then I'm okay. It's not exactly my hip, more like the crease
where my leg joins my body. I've looked online for stretches, and
tried everything I've found, but nothing seems to work.
This just came on about 4 days ago and is disabling! I am still
running every other day, and once it's warmed up, I'm okay, but the 2
minutes of activity after inactivity each time (several times a day)
just kills me! Oh, and forget going up the stairs after just getting
up from sitting - I really can't even do it...

Help! 🙂

Julianne in NC

Ditto what Garry said: Icing; a visit to a good chiropractor wouldn't hurt;
and the stretch he recommended might help also.

I've had what might be a similar hip problem for the last 10 years,
initially brought on by suddenly trying to act like a 20 year old in 35 year
old body - sprinting a lot and playing soccer. At that time I had no idea
what the cause was, wasn't in a place where I could get help with it (rural
India), and I would just stop running for a day or two until it seemed
better. Since that time I've had intermittent problems with that hip when I
stress it too much by running too much, or run too fast, so sprinting and
short races have been out. Having said this, it's gotten *much* better in
recent years, and I've learned various stretches that help, and I'm starting
to practice some simple alignment techniques.

First of all, is it a sharp pain that shoots down your leg meaning you
really can't put weight on it when it's "out"? My problem can either
manifest that way, when its very over-stressed, or as a tightness when it
simply becomes inflamed. There are many stretches that can help. The two I
do every day are rather simple.

First, stand with the legs together or slightly spread (you can do it with a
wider spread once you get used to it and vary it), and push the pelvis
forward (arching your back) until you feel the stretch through the front of
the hip area. Don't overdo it, and hold it 45 to 90 seconds. Repeat a few
times if you want.

Second, you can do a forward bend stretch with the legs spread wide, with
your hands on the floor in front of you. Hold for a minute, then move your
hands over to one food, hold 1 min, then slide over to the other foot and
hold 1 min. This is supposed to help align the hips properly.

There are so many I've tried, but these two seem to be the easiest and most
effective without being too stressful on a tight hip to do every day. The
first back-arch one can be done frequently during the day to counteract
chronic sitting tightness -- but like all stretching, they are most
effective when done fully warmed up AFTER running, so be gentle at other
times.

The simple 'hip alignment' comes from a book my sister gave me called "pain
free" by Pete Egoscue, which I stubbornly didn't touch for a few years. It's
really an excellent book with many exercises to help align, strengthen, and
counteract the sedentary modern lifestyle -- which affects even athletes
like runners who might not use their shoulders in a full range of motion
very often. http://www.egoscue.com/htdocs/index.asp Anyway I'm always
hesitant to give links, but the few exercises I've tried from this book have
helped a great deal. My 85 year old mom has benefited greatly from this same
technique (egoscue) after my sister dragged her to their clinic in San
Diego.

-Tony

I actually started with a new pair of shoes today - the hip still
hurts, but I figured new shoes couldn't hurt!
Thanks for the advice,
Julianne

rick++ said:

Quoted message said:

I seem to have a "catch" in my left hip area - if I sit for a while

Could be bad pair of running shoes.
A specialty runing store could look at your gait and suggest
a better model. The next step would be a sports clinic to
do same and perhaps suggest shoe inserts.

Quoted message said:

First of all, is it a sharp pain that shoots down your leg meaning you
really can't put weight on it when it's "out"?

I would say that it's more like a tightness - it only hurts at the top
of my leg - not down the leg, or in the back. Like a
knife-in-your-hip-tightness though...

Quoted message said:

First, stand with the legs together or slightly spread (you can do it with a
wider spread once you get used to it and vary it), and push the pelvis
forward (arching your back) until you feel the stretch through the front of
the hip area. Don't overdo it, and hold it 45 to 90 seconds. Repeat a few
times if you want.

I can definitely tell that it's tight when I do this one - this might
be a good one to practice often!

Quoted message said:

Second, you can do a forward bend stretch with the legs spread wide, with
your hands on the floor in front of you. Hold for a minute, then move your
hands over to one food, hold 1 min, then slide over to the other foot and
hold 1 min. This is supposed to help align the hips properly.

Also seems helpful - thanks so much! I agree with the "trying to be a
kid" thing. I'm 34, and my husband and I were sadly laughing that we
never had these types of issues as a teenager! I am wondering if my
hips may have become "misaligned" because of childbirth? I have 4
children under 6 years old, with twins in the middle, so my hips have
been through quite a bit in the past few years.

Thanks again,
Julianne

Julianne

Quoted message said:

Try this one. Sit down. Lift the foot of the affected leg onto the
thigh of the other leg. Pull the knee gently towards the opposite
shoulder until you feel the ITB tugging. Hold there for 30 seconds.
Repeat.

Quoted message said:

Good luck.
Garry

Thanks for the tip! This stretch doesn't seem to do anything except
stretch my butt muscles - which is probably not a bad thing either...

Julianne

Quoted message said:

I actually started with a new pair of shoes today - the hip still
hurts, but I figured new shoes couldn't hurt!

The cushioning in new shoes will help,
but they may not be optimal for your gait.
Another clue is to look at the soles of old running
shoes and see if any edge wore out faster than
another. That could mean you dont have the
optimal shoe yet and could continue to hurt.
Good luck!

New poster...........same old whining.

Miss Anne Thrope said:

New poster...........same old whining.

Sorry if you feel I am whining - I have looked all over the internet
for stretches or ideas on how to help myself. I figured asking runners
would be a good idea (and I've gotten very helpful responses from many
of you!). Miss Anne, there's no reason to be like that...

"Julianne" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Quoted message said:

First of all, is it a sharp pain that shoots down your leg meaning you
really can't put weight on it when it's "out"?

I would say that it's more like a tightness - it only hurts at the top
of my leg - not down the leg, or in the back. Like a
knife-in-your-hip-tightness though...

It's really hard to know the precise cause, but it's probably getting
infalmed somehow. In my case, I think it's a combination of too much sitting
(a casualty of modern life), a certain amount of misalignment (slightly
turned out right foot), and too much stress on it -- given the postural
problems. The stress of doing too much too soon (when starting to run again)
will manifest as a problem in your weakest area.

Quoted message said:

Quoted message said:

First, stand with the legs together or slightly spread (you can do it

with a

Quoted message said:

Quoted message said:

wider spread once you get used to it and vary it), and push the pelvis
forward (arching your back) until you feel the stretch through the front

of

Quoted message said:

Quoted message said:

the hip area. Don't overdo it, and hold it 45 to 90 seconds. Repeat a

few

Quoted message said:

Quoted message said:

times if you want.

I can definitely tell that it's tight when I do this one - this might
be a good one to practice often!

Yes, I like this one because it's simple and unobtrusive. I can do it while
waiting for the water to boil or after getting up from sitting for a while,
or even in public without people wondering why im doing a stretch there...

Quoted message said:

Quoted message said:

Second, you can do a forward bend stretch with the legs spread wide,

with

Quoted message said:

Quoted message said:

your hands on the floor in front of you. Hold for a minute, then move

your

Quoted message said:

Quoted message said:

hands over to one food, hold 1 min, then slide over to the other foot

and

Quoted message said:

Quoted message said:

hold 1 min. This is supposed to help align the hips properly.

Also seems helpful - thanks so much! I agree with the "trying to be a
kid" thing. I'm 34, and my husband and I were sadly laughing that we
never had these types of issues as a teenager! I am wondering if my
hips may have become "misaligned" because of childbirth? I have 4
children under 6 years old, with twins in the middle, so my hips have
been through quite a bit in the past few years.

Thanks again,
Julianne

Your welcome. If you catch it early and figure out the underlying weakness
and treat it, then you're way ahead of the game.

-Tony

"Julianne" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Miss Anne Thrope said:

New poster...........same old whining.

Sorry if you feel I am whining - I have looked all over the internet
for stretches or ideas on how to help myself.

I hate to say it but get yourself off to a MD and get a real diagnosis.
While most people will offer things that helped them, it may be entirely
wrong for you.

Quoted message said:

I figured asking runners
would be a good idea (and I've gotten very helpful responses from many
of you!).

True but still risky. You're concentrating on a solution but you need
to get a real diagnosis and understand the cause or likely be plagued
again.

Quoted message said:

Miss Anne, there's no reason to be like that...

He/she/it is our resident troll, just ignore.

-DougF

This group is infested with trolls who post negative insults.
Ignore them.

"Doug Freese" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

...
I hate to say it but get yourself off to a MD and get a real diagnosis.
While most people will offer things that helped them, it may be entirely
wrong for you.

Good advice, but the problem is that MD's often have no clue how to handle
sports-related problems. You're lucky to find a good one. While there's a
time for seeking a professional diagnosis, I'm sure you'd agree that running
off to an MD for every little ache and pain is a silly idea. In the end
one's road to health is their responsibility, and that takes finding things
that work for you from a variety of places.

-Tony

"Tony S." <[email hidden]> wrote in message
news:QlCfg.14421$xO5.10497@trnddc03...

Quoted message said:

"Doug Freese" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

...
I hate to say it but get yourself off to a MD and get a real
diagnosis.
While most people will offer things that helped them, it may be
entirely
wrong for you.

Good advice, but the problem is that MD's often have no clue how to
handle
sports-related problems.

You are correct to elaborate. I used MD to vaguely but do agree with
finding a sports doc. Personally I would opt for a Massage Therapist
primarily because mine is truly good and very sports minded.

Quoted message said:

You're lucky to find a good one. While there's a
time for seeking a professional diagnosis, I'm sure you'd agree that
running
off to an MD for every little ache and pain is a silly idea.

True but how long does one suffer while going down false paths?
Rhetorical

-DougF

Doug Freese said:

True but how long does one suffer while going down false paths?

Thirty-eight years and counting.

But it's not all been suffering - some of it quite enjoyable in fact.
:-)

It seems to me I heard somewhere that Doug Freese wrote in article
<[email hidden]>:

Quoted message said:

"Julianne" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I hate to say it but get yourself off to a MD and get a real diagnosis.
While most people will offer things that helped them, it may be entirely
wrong for you.

Quoted message said:

Quoted message said:

I figured asking runners
would be a good idea (and I've gotten very helpful responses from many
of you!).

Quoted message said:

True but still risky. You're concentrating on a solution but you need
to get a real diagnosis and understand the cause or likely be plagued
again.

I concur. I'd be concerned about two possibilities that I think should
be confirmed or dismissed as soon as possible: a pinched nerve in the
lower spine or arthritic activity within the joint.

The pain from pinched nerves can show up at a distance from the actual
impingement; I had moderate to intense pain that moved gradually from my
lower left side to the top of my left shoulder over several months; the
family doctors treated it as strain or tension, but an orthopedic
surgeon finally got it right--it was pinched nerves in the cervical
region.

Osteoarthritis, the wear and tear kind of arthritis, can only get worse
without diagnosis and treatment though unfortunately there are no very
effective treatments for fixing the damage.

On the more hopeful side, it could be tendonitis, where the pain usually
eases or disappears as the area warms up during exercise.

Good luck getting it diagnosed and controlled, whatever it is.
--
Don Kirkman

<[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Doug Freese said:

True but how long does one suffer while going down false paths?

Thirty-eight years and counting.

I know one other that is 53 and still eats the books and does get any
smarter. No names of course.

Quoted message said:

But it's not all been suffering - some of it quite enjoyable in fact.
:-)

I've had my share of both good and bad but would tike to think I did
learn from taking the wrong road. 😉

-DF