Hip Flexor Strengthening Moves

[kim3339]

Okay, I need some help. I've had problems in the past while running w/ my hip flexors. More my right than my left. The problem went away a couple of months ago and then last week it came back. At the gym, I do the Hip Abduction machine, 12 reps x3 b/w 130-140lbs, and counter with the Hip Adduction machine as well. I can't get the pain to go away. Then last night it woke me up in the middle of the night, but the pain was a little different- a mix b/w hitting your funny bone and the feeling you get if you put your tongue to a 9v battery. I do do stretches for my hips, but nothing seems to make a difference.

Does anyone have any other suggestions? Anything- strengthening moves or stretches I may not have tried will be a great help. I'm starting to get worried about DL 1/2 next week. I know I can finish w/ the pain, I've had to do it before, I was just planning on a good run.

Thanks in advance!!!

 

[escape]

This is just a link from Google showing some hip flexor exercises, many of which I've done and like - Hip Flexor Exercises

I'm wondering if you have a strain? Have you tried icing the area and taking sometype of anti-inflammatory such as ibupropen or Aleve? Below is some info I found on the Internet for this type of strain. A visit to your doctor might be in order. Hope you get better soon!

Treatment may include:
• Putting ice packs on the injured area for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days or until the pain goes away
• Taking anti-inflammatory medications prescribed by your doctor
• Doing rehabilitation exercises to help you return to your activity.

 

[kim3339]

I don't think it's a strain. It only pops up on long runs and longer medium runs, no problems if it's under 6 or so miles. I'm in the middle of training for a marathon in October. I've stayed pretty close to the 10% increase of mileage each week. Maybe it's b/c I'm not yet used to the longer runs than a 1/2 or maybe it's my running style. Aside from that, there's usually no pain. Except from last night. I don't feel any pain when I'm walking around or with the dogs. Thanks for the link. I'll check it out!

 

[FFigawi]

I highly recommend taking some yoga classes. There are lots of poses that do a great job of stretching and strengthening your hib flexors. My favorites include Pigeon, Lunge, Warrior 1, Boat, and Cow-Face Pose. I believe Runner's World had an article sometime in the past year about good poses for hips too.

 

[cewait]

You need to have more of a hands on evaluation than an anecdotal discussion. Frankly you are describing a nerve condition more than a muscle issue. I am only going by your description of symptoms. There may be more but this warrants a visit to a doc and trip to a PT. Hopefully a sport oriented PT.

Absent that I am completely on board with John’s thoughts of loosening the hip girdle up. Runners/cyclists rarely have weak flexors, rather they are overly tight. Yoga is a great option… Reformer Pilates sessions are another option. Both of these take you through long and gentle stretching of the hips.

 

[bunnyfoo]

Have you been to a doctor or a physio to get things assessed? You'll want to make sure that it's not something serious - especially if you're experiencing tingling sensations along with the pain. Some of the hip opening exercises I do are Spiderman crawls, lunges and squats with weights and deadlifting.

 

[jmasgat]

Here's a link to the Runner's World page for yoga. I am also a big fan of yoga to improve strength and flexibility. I am not a very flexible person, so doing some of these poses--let's just say I'll never make it in this lifetime! But I have learned to listen to my body better (I think).

Maura

http://www.runnersworld.com/syndication/rw/

 

[kim3339]

Thanks for the yoga stuff guys! I'll definitely check that out. I think I will try to get it checked out when I get back from next week. The tingling thing isn't constant. That's only the 2nd time that's happened. Maybe I was just sleeping wrong. The pain while running is more of an aching one. It doesn't happen every run/all the time, but it's been there the past couple of weeks. I'll check out the article and try some positions if it's not to hot tonight again.

Thanks again!!

 

[BlazerFan]

Kim,

I agree with Coach Charles that you may have something going on with a nerve. I had a similar situation but the tingling and numbness was there all the time, not just during long walks. I've been seeing a chiropractor who found I had a nerve impingement from scar tissue from 2 c-sections many years ago. After some treatment it's about 90% improved.

I don't know that it will go away by itself, it's worth getting looked at.

C