Forums » General Training » Running

1. izwart
   Member

   I'm getting back into running after a couple of years off. I'm wondering if anyone knows what this could be ... everytime after I run I have soreness just below my hip bone in the front - it seems to go from there to a couple of inches below it. It's not excruciating, just definitely sore!

   I stretch a lot (do a lot of yoga) so I don't think it anything related to that, unless I'm not stretching this area enough. I'm being cautious because I seriously injured my hamstring three years ago after running a half after it started to hurt a couple of days before. I really want to be able to run again and don't want to have another injury. Any ideas?

   Posted 5 months ago #

2. neversaydie
   Member

   Just an idea: I have illiotibial band syndrome, which is a muscle band that stretches from your tail bone, around your hip, then down to your shin. I've irritated it in 4 places, one of them being my hip. When I've done a lot of running without stretching just the right muscles, it tends to hurt right below my hip, and it's just an achy soreness that seems to spread through that side of me. I'm not sure if that describes your pain at all, but if so, then it's just a case of not having strong enough hips and not stretching the right muscles. You can research stretches for ITB syndrome.

   Posted 4 months ago #

3. izwart
   Member

   That does sound like what I have, since I have mild lower back issues on occasion as well. I'll check into it to see how to stretch this area and how to fix it. Thanks!

   Posted 4 months ago #

4. cbsfitness
   Member

   IT band tightness is sometimes related to weak medial glute activation. The job of the Tensor Fascia latae (which ties into the illio-tibia tendon = IT band) is to internally rotate the femur (thigh bone). This means that often times the exterior rotation of the thigh bone (for stabilization) is done by a very small muscle deep in the hip. (The better muscle for this is the medial glute.) In turn this may cause the the hip flexor complex that originates in the low back (illio-psoas) to work too hard. That muscle might be working too hard to flex the hip as you run. If the thigh bone is too interiorly rotated the rectus femorus cannot work as efficiently as a hip flexor.

   Possible solutions: Stretch the IT band, stretch the exterior rotator or the periformis, stretch the psoas, hamstring, low back connection. Strengthen the medial glute, the transverse abdominus, and turn on the multifidi muscles. Check running gait for proper foot landing and follow through.

   Posted 4 months ago #

5. izwart
   Member

   Wow - thank you so much for that detailed explanation. I'll try stretches for the areas you recommendationed as well as the strenghthening and hope for the best. Thanks again!

   Posted 4 months ago #

6. greenking17
   Member

   Shoot! After all that fancy lingo I'm afraid I would stretch myself right into a pretzel! I too have had this issue and has since gone away after having a more consistent running routine. Good luck, it should work itself out in time and with care.

   GK17

   Posted 4 months ago #

7. reverey
   Member

   I find that mixing in yoga or some other form or stretching along with a few "rest" days...really helps the hip area in terms of tightness. I was JUST talking about tightness in that region with a friend of mine not two minutes ago...
   anyone have a good website illustrating basic stretches for key areas on a runner's body? Also...where does one find that silly foam tube used in Pilates...the one you can roll your body on from ankle to upper thigh to stretch the IT band? I can't seem to find one and have been to Big 5, Sports Authority, as well as various running stores...sigh.

   Posted 4 months ago #

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