Since I started jogging (both treadmill and outdoors), I have developed a horrible nagging pain in the front of my hips. It is especially bad first thing in the morning the day after a run (only 2-3 miles). I'm pretty sure it's not in the actual hip bone, but rather in the muscles that surround it, and must be some kind of stress injury (like shin splints, only higher). Does anyone else have this? And how the heck do I get rid of it? I really only dare go jogging like twice a week, because I fear making the pain even worse than it already is. I also do other kinds of exercise, like the ellliptical trainer, some free weights, and Jillian Michaels exercise videos, and all of these are made more painful by this hip pain thing, but I'm pretty sure the pain isn't CAUSED by these other forms of exercise.
BTW- I've never been a good runner, and don't go very fast; never better than a 10 minute mile, and usually more like 12 minute miles, with walking interspersed. And I don't ever go for longer than 40 minutes. I use decent running shoes and I'm told I don't particularly over- or under-pronate when I run (this from a sneaker store salesperson who watched me for like 10 seconds and examined the wear pattern on the shoes I was wearing at the time).
Try a running store and get a stride analysis. The sneaker store guy told me I had a nice even stride and then sold me a great pair of shoes meant for a neutral runner. I'm not a neutral runner. I hit on the outside of my right foot hard and a little to the inside of my left. And my feet are two different sizes. And my arches are a little high. A good running store did an analysis of my stance and a stride test on the treadmill which they video taped and we watched together. I ended up with shoes that are cushioned to protect the arch and force the foot to stay upright instead of rolling to the side. I lace them in a different lace pattern to allow for the different foot sizes.
He. All that to say I had some hip pain in bad shoes, too. Properly fitted shoes changed everything. Running, even slowly, puts a lot of stress on the joints, so the right shoe is crucial.
If the hip pain continues, get it checked out. I fractured my pelvis in 3 spots from running and didn't know it until the x-rays. I never fell or felt some major pop. They were stress fractures. And it just felt like a nagging muscle pull.
Be sure you are stretching out before you go out. I know my pain is more in my butt than my hips lol I am sure it's just because you are getting your muscles adjusted to the new activity. They say if it hurts worse as you go stop - if it goes away then you are fine to keep running.
Hi, brand new here.
It seems that you are having what I have!!! If so, you are right, it is not the bone, it is a nerve. Your nerve is connected to your spine that is weak, yet doing a lot of work.
Last year I started running in August (first time in my life) by Halloween I was able to run my first 5K, but due to an awful constant pain in my hips I stopped. I checked with the doctor and he said I went too much too fast for a first time runner. Basically he told me my core was weak and that I needed to do major stretching before running.
I stopped many months and now I am running again. I am stretching everytime before running (I can run up to 4 miles ...very slowly, never been fast) but I still need to work on my core. There are lots of exercise to work your core (more than just abs). My hips are back to hurting but the pain is much less than last year. I work on my core the days I do not run and hope that will fix the problem.
Hope that helps.
Thanks everyone. One thing I figured out last week is that, because I don't run very fast, I'm supposed to be putting my heel down before my toes, but I actually have been jogging on the balls of my feet only. Apparently, that's bad for your legs (though it feels really weird to do it the other way). In addition, I am trying to do stretching now, before and after a run, and between that and the change in running style, I think I hurt less (still a lot of residual soreness, but nothing feels acutely irritated like it did before).
If you're stretching before you run, make sure you warm up before that first stretch. Stretching cold muscles can cause injury. I usually walk at a brisk pace for 10 minutes, easy jog for 2 minutes and THEN stretch once my muscles are nice and warm. And after your run, stretch really good.
If you're getting hip pain/tightness, make sure you're getting in a good hip flexor stretch and iliotibial band stretches.
Do your hips hurt from jogging?
