Hip Pain follow up

Question
Question
John - I listed below a question I had back in early August along with your answer.

I am happy to say that I took your advice and am now running pain free in my hip area.  I started a stretching program which seemed to do the trick for my hip.  I am now running approximately 26 miles per week and am scheduled to run 12 miles this Saturday.  Last weekend I ran 11 miles but around mile 5 I started having a pain in my right knee - inside part of the knee but not deep in my knee.  The pain seemed to be right under my skin and along the knee bone/joint - nothing deep inside my knee.  I kept going and around mile 8 the pain subsided a little bit.  I ran 4 miles on Monday and 6 on Tuesday without any pain whatsoever.  The only difference was on Saturday I ran outside on the road and Monday and Tuesday I ran on a treadmill.

From reading all of your posts I feel this is mostly a tracking issue but wanted to get your thoughts on this.  

I know riding a stationary bike might help me but I don't have access to one.

Thanks,

Steve   





I have been running since June of this year.  I ran a 5 mile race on July 4th.  4 miles into the race my hip area stiffened up and after the race I could hardly walk.  I had very sharp pains in my hip for a week afterwards.  I didn't run again for three weeks and my hip started feeling better.  I started running again a little over a week ago with limited pain but took it easy for a few runs.  This past Tuesday I ran 5 miles and ran another 5 miles yesterday (very little hip pain).  After my last run my hip began to hurt again but nothing like last time. I am now afraid to push it and do further damage.  When I sit at my desk with my knee bent and lift my leg I feel pain around my hip joint.  It does not seem to hurt very much at all when I walk.

I am 40 years old and weight 190 lbs  - I am taking Alleve once a day and Naproxin once a day.

Any ideas on what I can do to alleviate the pain?

Answer
Hi Steve
First thing i would do is stop taking alleve and naproxin.You have to treat the cause.The medicine will just mask the situation and reduce some of the discomfort.Unless you correct the problem,things will just continue and affect the rest of the musculature and the surrounding tendons and connective tissue etc.etc.If you want to keep running without the on going injuries that will keep surfacing from time to time,you must start getting into prevention exercises that keep the body alighnment in check and strengthen some of the prime muscles that support the infrastructure of the body.You have imbalances and alighnment problems.Here is list of things you can get started on.Core work with back extentions,abductor adductor,quads,hamstrings,a complete easy body stretching program upper and lower body.The most important thing in getting back to running and maintaining your fitness level so as to get the most enjoyment from it is a lot of patience and being consistent with your training and your prevention work.It is is just like a car,you have to do the proper maintence from time to time to insure it runs properly and that the frame. and wheels are alighened.If you have further questions just get in touch Steve.Pain is a good thing.It is telling you something is wrong.Don't mask it with drugs.Find the cause and fix it.  

Answer
Hi Steve
Many times the angle or curvarture of the surface can cause many problems such as what your experiencing,but only you could be the judge of that.It is very common.Your right about the bike.You can try wall sits for time.Sit up against the wall like your sitting in a chair and you will feel it big time in your quads.Work your way up till you can stay in that position for 5 minutes 10 reps.This will help stabilize your knee and pelvis and take care of your situation.Also take a close look at the surface your running on and let me know.And you are right about the tracking,that is why i recommend all those exersises.Another web site for you www.ronjones.org

All the best

John