Hip Pain

[[old] t51]

I received a Model D for Christmas. I had been rowing 1x2 times per week at the gym for the last 4 years. Since Christmas I have been averaging about 25k per week. I also run about 20 miles per week. I have been experiencing pain on the outside of my left hip. Not during the exercise but within about 2-3 hours. Anyone have any advice on what is causing it or how to cure it?

[[old] Ducatista]

I'm interested to hear the answers to this one. <br /><br />Any intense hamstring/butt workout (<i>some</i> of my rows qualify) gives me delayed-onset pain on the outside of both hips, particularly the left. It's damned annoying, really takes the fun out of my daily pedestrian commute.

[[old] pamcnm]

Okay, I will be interested in the responses to this thread, as I have experienced the same thing, but for me it's worse for me on the right side. <br /><br />It first started during the last 30,000 meters of the 200,000K holiday challenge, and I had it bilaterally initially. I treated it as an overuse injury and rested. Now I am careful to do some very gentle stretching of quads, hamstrings and hip flexors, and have added some hip flexor strengthening exercises to my strength training routiine. I have also been very careful to monitor my technique as well. From my research, I thought it was probably trochantor bursitus or iliotibila band syndrome.<br /><br />I have been doing the above while gradually increasing my meters, and seem to be improving.

[[old] t51]

<!--QuoteBegin-pamcnm+Mar 2 2005, 03:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(pamcnm @ Mar 2 2005, 03:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Okay, I will be interested in the responses to this thread, as I have experienced the same thing, but for me it's worse for me on the right side. <br /><br />It first started during the last 30,000 meters of the 200,000K holiday challenge, and I had it bilaterally initially. I treated it as an overuse injury and rested. Now I am careful to do some very gentle stretching of quads, hamstrings and hip flexors, and have added some hip flexor strengthening exercises to my strength training routiine. I have also been very careful to monitor my technique as well. From my research, I thought it was probably trochantor bursitus or iliotibila band syndrome.<br /><br />I have been doing the above while gradually increasing my meters, and seem to be improving. <br /> </td></tr></table><br />

[[old] Steve_R]

Where would you describe the pain? Where is it in reference to the iliac crest (the rim of the pelvis near the top of the hip)? Is it to the front or back of the body at all? Right below the iliac crest and to the front is the tensor facia muscle which connects to the iliotibial band that extends past the knee. To the rear is the gluteus max. If it is higher and behind the iliac crest, it could be iliolumbar in nature.<br /><br />Streching might help if there is no damage already. There are quite a few "runners" streches that can be helpful for this area.<br /><br />Steve

[[old] t51]

<!--QuoteBegin-Steve_R+Mar 4 2005, 05:52 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Steve_R @ Mar 4 2005, 05:52 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Where would you describe the pain?  Where is it in reference to the iliac crest (the rim of the pelvis near the top of the hip)?  Is it to the front or back of the body at all?  Right below the iliac crest and to the front is the tensor facia muscle which connects to the iliotibial band that extends past the knee.  To the rear is the gluteus max.  If it is higher and behind the iliac crest, it could be iliolumbar in nature.<br /><br />Streching might help if there is no damage already.  There are quite a few "runners" streches that can be helpful for this area.<br /><br />Steve <br /> </td></tr></table><br /><br />I would describe the location as the top of the iliac crest (hip flexors?) and also very intense on the side of the hip. I have just started doing stretches for the hip flexors, iliotibial band, and piriformis. I am also using some ice. I have cut way back on running, rowing and martial arts. I could use some information on stretching and strengthening this area.

[[old] Steve_R]

<!--QuoteBegin-t51+Mar 4 2005, 09:25 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(t51 @ Mar 4 2005, 09:25 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I would describe the location as the top of the iliac crest (hip flexors?) and also very intense on the side of the hip.  I could use some information on stretching and strengthening this area. <br /> </td></tr></table><br /><br />At the top of the crest, you have the lats and obliques on the outside and other muscles on the inside. On the side of the hip you have the ITB and underneath, part of the glutes. I was thinking you were talking about the outside of the hip, not the inside where the hip flexors are.<br /><br />I did a search on ITBS and found this site which has several options for stretching and there are more out there.<br /><br /><a href='http://www.lwcoaching.com/library/runnersguideitbs.htm' target='_blank'>ITBS info</a><br /><br />Steve<br />

[[old] t51]

<!--QuoteBegin-Steve_R+Mar 4 2005, 09:48 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Steve_R @ Mar 4 2005, 09:48 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-t51+Mar 4 2005, 09:25 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(t51 @ Mar 4 2005, 09:25 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I would describe the location as the top of the iliac crest (hip flexors?) and also very intense on the side of the hip.  I could use some information on stretching and strengthening this area. <br /> </td></tr></table><br /><br />At the top of the crest, you have the lats and obliques on the outside and other muscles on the inside. On the side of the hip you have the ITB and underneath, part of the glutes. I was thinking you were talking about the outside of the hip, not the inside where the hip flexors are.<br /><br />I did a search on ITBS and found this site which has several options for stretching and there are more out there.<br /><br /><a href='http://www.lwcoaching.com/library/runnersguideitbs.htm' target='_blank'>ITBS info</a><br /><br />Steve <br /> </td></tr></table><br />

[[old] t51]

<!--QuoteBegin-t51+Mar 4 2005, 10:57 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(t51 @ Mar 4 2005, 10:57 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Steve_R+Mar 4 2005, 09:48 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Steve_R @ Mar 4 2005, 09:48 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-t51+Mar 4 2005, 09:25 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(t51 @ Mar 4 2005, 09:25 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I would describe the location as the top of the iliac crest (hip flexors?) and also very intense on the side of the hip.  I could use some information on stretching and strengthening this area. <br /> </td></tr></table><br /><br />At the top of the crest, you have the lats and obliques on the outside and other muscles on the inside. On the side of the hip you have the ITB and underneath, part of the glutes. I was thinking you were talking about the outside of the hip, not the inside where the hip flexors are.<br /><br />I did a search on ITBS and found this site which has several options for stretching and there are more out there.<br /><br /><a href='http://www.lwcoaching.com/library/runnersguideitbs.htm' target='_blank'>ITBS info</a><br /><br />Steve <br /><br />I am still learning this forum system. You are right. The pain is on the outside of the hip, top of the glute and where the upper thigh meets the pelvis. The link you provided looks like it may be helpful<br /><br /><br /><br /><br /> </td></tr></table> <br /> </td></tr></table><br />

[[old] Ducatista]

Am I missing some text in the posts above, or are they quotes without comment?

[[old] t51]

<!--QuoteBegin-Ducatista+Mar 4 2005, 11:43 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ducatista @ Mar 4 2005, 11:43 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Am I missing some text in the posts above, or are they quotes without comment? <br /> </td></tr></table><br /><br /><br />I am new to this forum system. Sorry if I am doing it wrong.

[[old] michaelb]

I was having some hip pain after rowing last fall. I don't really understand the anatomical descriptions, so I will say my pain was on the side and on the front. But I started doing more stretches, and I found that helped, and hopefully this won't jinx me, but I haven't had hip pain in a couple of months.<br /><br />I particularly like one, that I can't find a pic of right now. It was the alternative to the more intense thoracic stretch below. It involves crossing your legs and twisting to the side. I put my hands on the wall in front of me. I do that instead of the one below mainly because it is easier to stand. When I was having pain, I did several of these before rowing.<br /><br /><a href='http://www.row2k.com/physio/overvie1.html' target='_blank'>Rowing stretches</a><br /><a href='http://www.row2k.com/physio/thoracic.html' target='_blank'>thoracic stretch</a><br /><br />The UK C2 site also has rowing stretches that are similar and pretty good.<br /><br /><a href='http://www.concept2.co.uk/guide/guide.p ... _exercises' target='_blank'>UK C2 stretches</a>

[[old] Ducatista]

<!--QuoteBegin-t51+Mar 4 2005, 01:13 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(t51 @ Mar 4 2005, 01:13 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I am new to this forum system.  Sorry if I am doing it wrong.<br /> </td></tr></table><br />That's cool — I just figured it might be my browser. Wouldn't be the first time I didn't see what the rest of the world sees (that applies offline too, come to think of it ).

[[old] t51]

Thanks for the help. I will try the stretches and strengthing exercises. I think rest or at least a major reduction in my training may be in order.

[[old] DMH]

<!--QuoteBegin-t51+Mar 2 2005, 04:17 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(t51 @ Mar 2 2005, 04:17 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I received a Model D for Christmas.  I had been rowing 1x2 times per week at the gym for the last 4 years.  Since Christmas I have been averaging about 25k per week.  I also run about 20 miles per week.  I have been experiencing pain on the outside of my left hip.  Not during the exercise but within about 2-3 hours.  Anyone have any advice on what is causing it or how to cure it? <br /> </td></tr></table><br /><br /><br />I had a very similar experience. It came from the running, not the rowing. Do you run on a treadmill? Both running and rowing only cause your hips to move forward and back, not side to side or in other directions as tennis or even running on uneven ground would. As those muscles in your hips develop, the other, unused ones, tighten which in turn starts reducing the blood flow and that generates the pain. <br /><br />The solution is stretching but to get started see a physical therapist a few times. A good one will both strech you out further and faster than you could ever do yourself and also show you the specific right exercises for your particular problem. My right hip was so tight by the time I went I walked like Chester in the old Gunsmoke TV show, it hurt like a son-of-a-gun, and I couldn't exercise at all. It took 2 months but I got back to 60 miles a week between running and rowing. If your doctor refers you insurance should cover it.<br /><br />Good luck