Hip flexor pain when I up my mileage

Discussion in 'Ask the Docs' started by chrisz85, Jan 13, 2016.

  1. chrisz85

    chrisz85 Barefooters

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    Hello all! I've done some internet searches and haven't been able to find a great answer to my specific question, so I figured this would be a good place to start. I am a new runner. I started last August and I must admit, I'm a "Born to Run" inspired noob. I run solely in xero shoes and I'm having a blast doing it. I typically run 3-5 miles, 2-3 times a week. Often my runs are on aggressive trails. I always feel great. However, when I run between 5-8 miles, I start getting inner hip flexor pain that progressively gets worse until I feel almost crippled. After a few days off from running I'm back to normal. At first I thought it was a strength issue that would get better as time went by. However it has stayed pretty much the same, so I'm concerned that maybe I'm just doing something terribly wrong. I run with a mid-forefoot stride and I don't get soreness anywhere else. All of the hip flexor exercises seem to be designed to relieve soreness, but I'd like to prevent the soreness. I feel like this pain is all that stands between me and a half marathon. If you have any suggestions, I'd be thrilled to hear them. Thank you in advance!
     
  2. chrisz85

    chrisz85 Barefooters

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    Just bumping up the thread. Hope someone has had some experience here...
     
  3. Barefoot Dama

    Barefoot Dama Barefooters
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    I am sorry Chris that no one has come with some advice but I going to give you my two cents.
    If you can run the shorter distances without issues and then you increase distance by three miles and then you get pain, perhaps the pain is telling you that your body isn't condition for that distance? Maybe you should increase distance in smaller doses? walk breaks, don't feel bad about taking walk breaks often especially when you start feeling any sort of discomfort.
    In order to prevent hip soreness you MUST work on your gluteus strength and overall core.
    Also, you don't have to run every day when transitioning to BFR.
    For me, when I have that hip soreness(which is quite often as I have back problems) massaging my hips and glutes first with a Lacrosse ball followed by a golf ball ALWAYS takes care of the soreness. If you do the massaging please don't do it aggressively.
    I hope some of this helps.
     

  4. Barefoot TJ

    Barefoot TJ Administrator
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    Hi Chris, I have forwarded this to another doctor, since the first one didn't pick it up. Hopefully, someone will be with you soon. :doctor:
     
  5. Dr. Mark

    Dr. Mark Barefooters
    1. West Virginia

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    Chris thanks for the note and honestly tough to impossible to assess over email...so many things may be going on. to do no harm you can work on hip mobility with lunges and mt climbers but they must be performed right. also running really gentle and easy is a good thing, esp if this is mostly pain free. master the art of running slow. if you are close come to my store in WV and we can look at you. Dr Mark
     

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