|
Location
Pain at the side
of the hip. This pain can arise at the point where the joint
of the hip meets the thigh or even higher towards the hip
bone.
Anatomy
of Hip Joint
The hip bone
is a large, flattened, irregularly shaped bone, constricted
in the centre and expanded above and below. It meets its fellow
on the opposite side in the middle line in front, and together
they form the sides and anterior wall of the pelvic cavity.
It consists of three parts, the ilium, ischium, and pubis.
The hip is a ball-and-socket joint where the head of the femur
articulates with the cup like acetabulum of the pelvic bone.
How
it affects your running
Several running
factors can lead to hip pain or strain including the type
of surface you run on, footwear and the length of your running
stride.
Causes
of Hip Strain
This can be a
result of an overuse injury. The muscles that stabilize the
hip joint can become inflamed due to various reasons. As mentioned
above, several running factors can contribute to this injury.
Other culprits include weak back muscles, limb length discrepancy
and foot imbalance (over pronation).
Treatment
of Hip Pain
The initial response
should be rest for 1 week; you can continue to run as long
as your hip injury is not being aggravated. Anti-inflammatory
gels, ice packs and relaxing deep massages can help to increase
the healing process. Running alternations include shortening
your running stride, changing your shoes and a change of running
surface. You may need sports orthotics to remedy any foot
imbalance you may have. Finally, you can try lower back strengthening
exercises to strengthen the back in order to prevent a re-occurrence
of the condition.
Back
Strengthening Exercises
Each exercise
should be performed 5 - 10 times each, increasing by 2 - 3
repetitions per day, with a maximum of 50 each per day. If
performed properly, these exercises will strengthen core muscle
strength. They should be performed in conjunction with proper
back and lower extremity flexibility training.
These strengthening
exercises are designed for multiple types of back injuries.
Remember to consult you physician to determine which exercises
are most appropriate for your specific condition. Discontinue
any exercise that worsens your pain.
Thoracic Extension
Bridging
|
