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Running Routes: Sore ankles and hip.

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    • CommentAuthorFree Memberksmilebby
    • CommentTimeJul 31st 2009
     
    ksmilebby
    I have been running for a while about 2-4 miles a day. I got a new pair of asics with extra gel. The other day I went running and my ankles started to really kill me and my one hip has been getting sore. I'm basically training for cross country which is in a month. Any tips or suggestions?
  2.  
    Trainbellsway

    The shoes may not be giving you enough support.  My guess is the hip might be the beginnings of ITBand issues.  Google IT band and get a good description of the problem and you'll also get some good stretches.  If you can get a hold of the stick or a foam roller that would be terrific to get rid of the hip issue.  If you got the shoes at a good running store, they may exchange them.  Check it out.

    • CommentAuthorFree MemberRunDux
    • CommentTimeJul 31st 2009
     
    RunDux
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    During my last cross country season I was out running and the muscle group surrounding my right hip just gave out. Literally, there was no warning. I lost most of my season and it took me around two and a half months of physical therapy to recover. From my past experience I'd say that you might need to strengthen the muscles surrounding your hip. Of course, that's just because of what happened to me. You really should stretch the area that's hurting you though. For strengthening your muscles you'd require one or one and a half pound ankle weights. Once you put them on, roll onto your right side and lift you left leg directly into the air. This will cause your left hip to get the muscle burning sensation. Then do the same for your right hip by rolling onto you left side and lifting up your right leg. Once again I'm no specialist but it's something to keep in mind. Good Luck!Smile

    • CommentAuthorFree Memberdeleon6
    • CommentTimeAug 4th 2009
     
    deleon6

    I would say it's your shoes. Many people don't know what type of shoes to get.

    Most problems in your lower extremities start out in the foot. If you pronate (ankle kind of drops down a little when you step) that gets your entire leg out of line and puts stress on the weaker parts of your legs. Sometimes, you feel pain as far up as your back.

    So my suggestion would be to maybe go to a specialty running store if there is one around where they do a gait analysis and see how much support your feet need.

    Another thing would be to be sure to stretch out before and AFTER your run. If time is short and you only have time to stretch out once, i'd stretch after your run. It helps alot with gaining flexibility and helping reduce soreness. You should hold each stretch about 20-30 seconds. Also, a foam roll can work wonders if you do it right. :)

    Hope this helps 

  5.  
    Peacemaker636

    The ideas here are good.

     

    I had hip issues which went away completely after switching to running barefoot.  Just my experience though.

  6.  
    tennisdude
    Change your shoes, and get some with more support in them.  Also, make sure you stretch a lot, before and after your runs.
    • CommentAuthorFree Memberbzogleman
    • CommentTimeAug 7th 2009
     
    bzogleman
    I agree with deleon6. Go to a running specialty store so that the people can take a look at your pronation, arch and overall wearing on your shoes. Take your old running shoes in- that can help the staff to help you find the pair right for you. I have also bought some insoles made by SPENCO. They have really helped me with my ankle support. It is worth a try.
    • CommentAuthorFree Membermink9568
    • CommentTimeAug 9th 2009
     
    mink9568
    ksmilebby:I have been running for a while about 2-4 miles a day. I got a new pair of asics with extra gel. The other day I went running and my ankles started to really kill me and my one hip has been getting sore. I'm basically training for cross country which is in a month. Any tips or suggestions?

    I recommend that you get a 20-ounce water bottle with a hand grip (costs about $15 bucks), buy a few Clif bars or something of that variety, and start going on really long power walks - fast enough to make you sweat. Go for at least 60 minutes (take the water and a Clif bar with you, eat it at the halfway mark). Take a small drink every few minutes. Keep working at it and you will be stronger and fitter, without the pain. Then you can mix in the running (AFTER your joints and muscles have adapted to stress).

     If I had a dime for every time I've heard a beginner runner describe pain after a 2-mile run... to then quit because it hurts too much...

    you gotta walk before you can run!

     

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