Hip pain and really sad please help

[Lisa75]

Hello everyone. First, let me say I know to go to the doctor (two appointments lined up nest week) and not come here for medical advice.

That said I am here for support, hugs, advice, and experiences if any to offer. I am so sad this week. I am sorry the below is so long. I have seen you guys on here really help others with advice and personal stories. Maybe someone has something for me.

Short background I'm 39 in July and the mom of a two year old. I have had a relationship with running on and off throughout my life.

Last summer I decided to run again. Went to the running store and did the whole analysis and was fitted for shoes-the Brooks Adrenaline for over-pronating. Had a couple good runs building up to 3 miles. Then I got pneumonia and hung it up (excuses I know).

I kept walking though. Sometimes 5-6 miles at once on the weekends.

When we got back from Kidani this past January I decided to set a goal to do the half marathon inspired by everyone I saw during marathon weekend (we go during this time anyway as it coincides with my little boy's birthday).

I was still walking. About two months ago I began the running. Quickly worked up to 3 miles with no problems but some minor left knee pain in the front. I'm not fast. Never was. Not my goal. Then was curious about the run/walk so tried and loved it. Some minor knee pain I had when running did not happen with run walk. I even shaved 3 minutes off of how long it took me to do 3 miles (so was finishing in 36 minutes with run/walk instead of 39-see I'm not fast at all). But it was great.

I was doing 3 miles twice per week and one run of about 4 miles on the weekend. I decided to try for 6. Last Wednesday I did it with the run/walk in 75 minutes. I felt great. I was off from work that Wednesday which is why I ran far on a weekday. But I wanted to return the schedule to normal where the long run was on the weekend. So...I foolishly (for me probably) ran 6 on Sunday, so only 3 rest days in between.

Slight hip pain around then. This pain has developed into really really bad right hip/top side of leg pain and tightness. The left knee is super painful, crunchy, and mad as well.

The night before last and yesterday morning did some stretches and movements such as side leg raises, side lying claims, good quad stretches, bridges. Felt 90% better. Did a 3 mile yesterday and wow I am in super pain even when walking. Right top of leg/side/hip is swollen and sooo sore.

I am going to the doctor next week. The ortho. I was super sad yesterday and went through the emotions that I was done and would sign up for the 5K instead. That this half was a dumb idea. Then I decided I am still signing up for the 1/2. I needed to decide by next week as we are AP/DVC and I think I can register on 4/16. DH is doing the 10K. We can't do the same race so someone can be with the baby.

I know this can be something bad like a stress fracture. I also hear it can be some sort of Bursitis that can be managed. Keeping hope due to some things I realize I did wrong and that just went wrong:

1. The run/walk intervals. Don't get me wrong. I still swear by them and don't know where Jeff Galloway was all my life. There is no way I could have run 6 miles without it. Doing 1:1 right now. BUT. I failed to grasp the concept of a gradual slow down. When that beep on my timer went off I halted abruptly to a walk.

2. The shoes. Though about 6-9 months old they had very little miles on them. So I started this season running in them. But I now realize I used them as walking shoes when I stopped running. Including at least one WDW trip in January of like 8 park days or so. Plus on my walks at home. about 5 runs ago I felt like I was moving around too much in them. Stupidly dismissed it. After the 2nd long run one of my toenails turned black and blue (sorry so gross and TMI but I feel like it might be a clue as to what is going on). Right foot same as the painful hip/leg-right side as well.

3. Increased my mileage to quickly and did not allow nearly enough rest days after the first 6 miler.

So I have a plan for after the doctor is this is fixable and WHEN he gives the go ahead to run again (should that before 5/13 I will wait though as we have a WDW trip planned that I don't want to risk my walking ability).

1. Go get reevaluated for shoes. I feel like they might be 1/2 size too big as I am in between and the girl was on the fence between the 5 1/2 and 6 when I had the analysis done.

2. Somehow train myself to gradually slow to the walk break-Any advise on this would be great. Seems basic but seriously there is some mental block with me being able to do so.

3. I just found out I have access to an indoor pool. Going to fit in 1-2 days per week there. I'm not much of a lap swimmer. I have horrible form. What would be good, running in the water sort of?

4. sticking with 3 miles maybe until August when I plan to start the Galloway beginner program for the 1/2.

Anyone have any comments or critiques? I appreciate your thoughts. I'm sorry this was so long. Wanted to put all the info out there.

Thanks so much

Lisa

 

[beltwaybarry]

It's good you're going to see the doc and rule out anything serious. It's best to see an orthopod who specializes in sports injuries. Ask him/her if it might be an IT band issue. They might recommend some strengthening exercises and PT.

You may get some relief from wearing CWX shorts/tights. I have no financial stake in them, but think it's a great product.

 

[Lisa75]

Thank you! Yes I won't do anything until I see the doctor.

I was wondering about the IT band but weirdly it's the left knee that bothers me but the right hip. Who knows? Maybe it's both legs. We'll see.

Thanks.

Lisa

 

[Ariel484]

I'm going to pre-face this by saying that this is my personal experience, so it may be different for you...


I had the crunchy knee thing before, about 5 years ago - I know EXACTLY how that feels. In my case I was also running in Brooks Adrenalines and saw an ortho, one I specifically picked because her online bio mentioned she ran marathons.

She had me put Powersteps in my shoes (guessed that my issues were due to having flat-ish feet) and the problem was 100% solved. Over the years I started adding strength training, foam rolling and yoga/stretching to my routine. I still run in Adrenalines but I don't need the Powersteps anymore and almost never have knee pain. So there IS hope!!

My first suggestion (after you heal) would be to look into strength training and stretching. Even 1-2 days per week can work wonders.

I was going to ask about your shoes - I keep track of how many miles I have on mine religiously. I have a Google Doc that has my running schedule and I add up the miles on my shoes there. It's nice because I can access it from my phone, a computer, wherever has internet. They say you should get 350-500 miles out of a pair of shoes...I'm at 143 on my current pair so once I hit 350 I'm going to pay extra attention to how I feel in the shoes. If I start to get any aches, they go in the trash and I pull out my next pair. The only time I've had knee pain over the last few years was when I stopped strength training or was wearing shoes that were past their prime.

As for your hip pain, it very well could be due to your IT Band. The IT Band starts in your knee and goes all the way up your hip (see picture below):

You may want to invest in a foam roller. It's like giving areas a sort of concentrated massage...hurts when you do it but (in my case) it does help. See videos below...note that the IT video has you go up and down your outer thigh, up to your hip:
http://www.runnersworld.com/running-tips/roll?page=single

I hope the doc has some good news for you. Good luck!

 

[Lisa75]

Thank you, Ariel :

 

[faneuil]

I too feel your pain.
Of course, I'm not a doctor, or a physical therapist, so please stick to your plan of following your Doctor's advice.

I had severe right hip pain. It was healed with three things: Good shoes (Asics in my case), strength training, and discovering it was my glutes and IT band.

I'm still on the mend from moderate knee pain in my left knee. That was a comedy of errors really. I overdid doing gardening, and stretched ligaments on both sides - then I ran anyway (STUPID) and gave myself IT band issues. Then, while resting it, I fell. So I'm back to resting for a few weeks.

The biggest thing I was told, was to do more strength conditioning, and less running - for now. I need to build my core.

I'm able to do stretching while healing, but after my two weeks - I'm supposed to do weights three days a week, run 2, and rest 2.

I told my PT I'm doing EEC - I'm determined. She sees zero reason why I can't do a 5K in three weeks - as long as I don't do anything stupid between now and then. I think I'm done being stupid for stupid's sake!

I told her my plans for TofT, and the Disney 1/2 in January, and she agreed they're very doable goals, as long as I stick to a strength and endurance plan - and stop worrying about speed.

So there is hope. You and your doctor will find out what's wrong, how to fix it, and how to minimize re-occurrence. Then you'll be good to go!

 

[Lisa75]

Thank you so much Faneuil!

You are all the best. I knew where to come. With all your help I am far from where I was yesterday-ready to quit

Good luck with EEC, your recovery, and the other races.

Lisa

 

[ZellyB]

I also wondered about IT band issues. I ended up with some pretty severe issues last year after pushing myself on some long runs. The good news is that after giving it a good amount of rest and using a foam roller, deep massage, ice and anti-inflammatories, it healed up quite well. The bad news is that you may need to cut back on the running temporarily. I still ran, but just cut back on my miles and it did get better and feels great again now.

I'll second about strength training. My first training season I did strength training and had no hip/knee issues. The second season I did very little strength training and ended up with IT band pain. So, I'm back to strength training with my running and hope that keeps me injury free.

I'm glad you are going to see a doctor to be sure, but I hope it's an issue that can be solved easily for you and that you are back to running pain-free soon.

 

[Lisa75]

Many thanks ZellyB

I clicked on one of your marathon TR's and loved it. So nice your DH and you run together. I am 4'11 and DH is 6'5 so......not much running together for us.

Lisa

 

[ZellyB]

Many thanks ZellyB

I clicked on one of your marathon TR's and loved it. So nice your DH and you run together. I am 4'11 and DH is 6'5 so......not much running together for us.

Lisa

He's a great running partner. That is quite the discrepancy in height! You probably have to run just to keep up with him on a fast walk.

 

[Rose&Mike]

OP--there is hope, so try to stay optimistic. I dealt with itbs and piriformis syndrome for about 2 years and went to physical therapy three times for it. It is fixable, but it took me a long time (and both my therapists missed this at first) to realize it was starting in my lower back. They zeroed in on weak piriformis muscles, and while there might have been piriformis issues, I have chronic low back problems and my piriformis was working over time to compensate. I dealt with back, glute and hip pain.

What I have learned is that for me I have to protect my back. Yoga, back stretches, and now daily planks are keeping me healthy. My itband occasionally gets tight, but no issues as long as I stay on top of things. I also changed to a midfoot strike during this time. The jury is still out on whether that was the best choice, but I do feel much less aches and pains, so I think it was a good choice.

Everyone is different, so it might take you a little while to figure out what's going on, but almost everything is fixable.

Do I wish I could run miles and miles and never stretch, never strength train, just run and not think about it. Of course. But I think that is more the exception than the rule.

See what your doctor has to say. And definitely if he recommends p-t take him up on it. A good p-t is a great resource and can teach you lots about how to take care of yourself so that you can do the things that you want to do.

 

[Aimros]

I feel your pain (literally!), OP - in fact I started a thread similar to this not too long ago! I developed ITBS on March 8th and it's been a learning process since then. I have run a 10k and 1/2 marathon since the injury, but I wouldn't recommend it - it was quite painful but I was already signed up and am quite stubborn. I have finally (*almost*) accepted the fact that I will NOT be running the marathon I was training for in 3 weeks. BUT ... I will run again, pain free! So far I've incorporated strength work and core work which seems to be helping. I can run a couple of miles at a time but I'm definitely in no shape for a lengthy training schedule. I've heard pool running is great to maintain running fitness and I'm going to start that soon. I found a lot of great advice on strengthrunning dot com. Good luck to you, and keep your chin up!