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Runner's Training Tips: Hip Flexer Pain

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    hurricanekelly

    Hi all,

    I began running about 4 months ago after I signed up for a 5 mile race. I did okay for a beginner I suppose.. 49m45. Any way right after the race, maybe even towards the very end of it, my hip flexer hurt. I have never had any kind of pain there before. In 2 days the pain went away but I gave myself a 1 1/2 week break from running. I ran about 2 miles and I had to stop because the pain returned. Does anyone know anything about this? Is there some kind of stretch I could do to prevent this? Please help me! I want to keep on running but now I'm a little discouraged...

    • CommentAuthorsanditz
    • CommentTimeJun 7th 2008
     
    sanditz

    I feel your pain. I had some hip flexer pain when I got started running and there were stretches I did but I know in my gym they have a lot of those charts that showed me how to stretch the hip flexer you how to stretch your hip flexer.

     Maybe this link will help:

     

    http://www.easyvigour.net.nz/fitness/h_hip_flexorstretch.htm

     

     

    • CommentAuthordr.j
    • CommentTimeJun 8th 2008
     
    dr.j
    Try doing the lunge from a kneeling position like in the picture in the above link.  The key is to make sure you keep your chest high (upright) or you take the tension out of the iliopsoas muscle.  That is probably the culprit.
    • CommentAuthortrinewbie5
    • CommentTimeJun 21st 2008
     
    trinewbie5

    Hurricane,

     I've injured my hip flexor before so I feel your pain.  Depending how flexible you are try the above stretch with your rear leg pulled up towards your buttocks, keep your chest high, your hips straight and your pelvis tucked under, you'll feel it  deeply in your flexor.  (This is one way to do it http://www.youtube.com/watch?v=H5uz3DE-FEc)

    Also don't forget to balance by stretching your Hamstring, IT-Band and Groin.  In order to prevent the pain from coming back, my physio had me strengthen my Transverse-Abdominals, Glutes and Hams, this is a good one (http://www.youtube.com/watch?v=lgjVGsv7aow), plank and side planks are good too.

     

    Good Luck,

    Nadine

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