During the ‘offseason’ I brought my running down to the bare necessities and focused on my poor, neglected core. Because I’ve proven to be pretty much incapable of working out on my own (without someone standing watch, preferably shouting insults) I attended 2 weekly conditioning classes at the gym.
I squatted and shuffled my poor bootay to oblivion. I lunged until my quads screamed. I even managed to blast away (for the most part anyway) that amorphous glob of fat that resides so happily at the junction where thigh and bootay meet. And once I got to the point where I could actually propel myself forward on two feet without too many cuss words the day after one of these workouts, shhhhh….I started to enjoy the classes just the slightest bit.
The most interesting discovery I made during Operation Strengthen Core (OSC) came when the instructor had us pull small rubber bandy circles ( Xercuffs) out of the equipment closet, wrap them around our ankles and commence stepping laterally, side to side. Almost immediately my hips were in full revolt.
After what seemed to be half a millennium of sidestepping, during which I had to stop and drink due to complete hip agony, I noticed everyone in the class was able to do this move. EXCEPT ME. And I didn’t even have the most advanced band. WTH?
I regained a speck of composure in time to attempt the next move: stepping one foot at a time (band still around ankles), heel leading, front-side-back-side. 12 sets on each foot. More hippular distress.
Which got me to thinking: I was the one with a very angry hammy last year. And a raging piriformis. And before that I suffered with a dicey IT band.
My Epiphany: Could all of these maladies originate from my nonexistant lack of hip strength?
Here’s a doc who has interesting stuff to say about the issue.
Here’s what I do to keep my hammys/piriformis/IT from flaring up again:
Foam roll before and after every run
After Running:
Pigeon Pose
Double Pigeon Pose
Twice a Week:
Adductor/abductor machines at the gym
Utilize Xercuffs to build hip strength
Leg lifts with ankle weights from plank pose; hold for 10 seconds
I suspect this a common affliction among runners. Do you have experience with hamstring/piriformis/IT issues? What have you done to overcome them?
When I was in PT for my knee, I had to do those same hip exercises wiht the band. And I struggled. You are not alone!
i don't but my running buddy suffers from IT issues. she had to take a month off and now is in the process of slowly working herself back.
she was like you – in our toning classes she couldn't use any weights doing leg lifts.
i don't have this problem but i know it's a common occurrence in runners. i have a friend who is a massage therapist and she says it's probably the #1 complaint of her runner patients
This is really helpful. I am going to see a MD this week for similar issues, and I bet I will be using the band again soon. I have been doing bootcamp classes in the meantime, and they have really started to help. Good luck!
I had an hamstring injury that took a year to heal…I am vigilant about stretching it day and night, and icing it after every run.
I haven't had any hip/IT/piriformis issues *crosses fingers* before, but I do try to take care of my hips, as I have heard and read that they are often the culpret of sooo many things. I always start every run by stretching my hip muscles out, but extending them back and forth and side to side for each one. I loosen them up. I am also a big fan of rolling myself out after any run longer than five miles – that hurts like a mother, too! Sounds though, that you are really tackling this head on! Good job on the core – I wanna be like you!!
Fortunately, I have not had those issues, but I have read that most leg (upper and lower) issues originate due to problems with the hip … you might be on the right track here!
Hmmmm, I've always had problems with my hips, maybe I should look into this too? Thanks for the info.
When I first started running 4 years ago, I got hip tendinitis- ouch! That went away as I got used to running but last year I did develop some IT band issues. I bought a foam roller and the rest is history.
LOVE the foam roller! (Even though it hurts like the dickens sometimes!)
That is a familiar routine for me when my hips are acting up. I've also prescribed the same resistance exercises and stretches to personal training clients who have hip issues. Many, many people are weak in the hips, thanks to too-high heals, heavy bags slung over the shoulder causing imbalances, and jobs that require being seated most of the day.
I have been trodging for a year, and have not had any problems like that. I haven't taken a class like that though. Hmmmm. I bet I would suck big time. lol. have a good one.
Ooh, great hip tips. I'm going to have to try these out.
Pretty much exactly what I've been going through…Thanks for this post. It's reminding me to be better to my hips!
I have had issues with my hip and it sucks! My trouble is a on again and off again thing. My therapist tells me it is from lack of stretching and icing. Thanks for the tips:)
I'm a big fan of foam rolling! (and icing…and stretching :))
Great tips. I've been meaning to get back to doing the pigeon pose as it really helped with a hip flexor problem a year ago. Those videos were helpful.
MCM Mama
Yes, I've been through this too! I had a post last week about it – the December issue of Running Times had some hip exercises that are really helping me. And the foam roller! I have a love/hate relationship with mine~it hurts so good!
I have piriformis issues a lot and I just do a lot of stretching of it. Massage therapy works wonders, too, and I do a lot of glute work to try to compensate the weakness there. Thanks for your tips!
Thanks, Marcia! I remember we both had this problem last year around Boston. I only "cured" it by taking a lot of time off, but I roll and stretch regularly now and it seems to help (knocking wood). There are so many great suggestions in your blog and the article. I will incorporate a lot of these.
AH HA! My ITB/knee issues have been plaguing me for 2 months now, and I saw a Dr in late Dec who says my Hip Flexors are the PROBLEM! Too tight, need stretching every day, and especially before, during, after my runs. I'm just sayin'!
My doc said that the piriformis and other hip issues stem from a weak lower back! Go figure! I'm doing a lot of core and ab strengthening and I'm getting much stronger. It's pretty amazing! Good luck, hope your B training is going well!
Do I! I blame all my problems on the last year on the fact that I stopped moving sideways for two whole years when I first started running. I do all the same stuff as everyone else. One of the best things my PT showed me was just the good old fashioned lay on your side and lift your leg up, Jane Fonda style. You'll be surprised how hard it is when you start. Once you advance you can use a resistance band. Good luck!
Thanks for this, hopefully, it'll help me avoid this type of injury. There's so much to learn…
thanks for the heads up. i'm sure we can all use stronger hips!!!! i will pay more attention to incorporating piegeon pose in my yoga as well. leg lifts from plank?? can i get a video of that???? maybe i can find one online.
I don't have any issue now (I hope it stays that way!) but I will remember to cross train more throughly to avoid the problem!
Great tips.
I have been living with a pinched hip for a month or so now. Going to give these a shot!