Hip pains from cross country?

Question

I have been running cross country since the beginning of summer and we had a meet yesterday and now I get sharp pains in my right hip if I start to run or move the wrong way. Any tips, stretches, etc...?

Answer 1

your "hip" injury is most likely your iliotibial band that's hurting a.k.a. IT band. it's the muscle on the side coming from your hip area down to the knee area.

some stretches:

1) when you're standing up, put your left leg in front of your right leg so that it's crossed and next to each other. now, lean on your left side. do the same for your right IT band, but your right foot should be in the front.

2) from the push up position, bring your right knee forward in front of you so that it's in the middle of your chest, now lower your body so that your chest is almost touching the floor. you should be able to feel the stretch on your right IT band. do the same with the other side

3) now sit up with your legs straight in front of you (allll the way as if you're going to do a toe stretch sitting down) now, bring your left leg bent over your right leg, and hug it for several seconds. do the same with the other leg.

be sure to ice it! if you can, try to take an ice bath with little bit of water, it should relieve the pain a little bit.

Answer 2

Lay flat on your back. Sit up to form a 90 degree angle. Bend one knee so it forms a right triangle with the floor being the hypotenuse (always knew geometry was good for something =D). Put the foot of the bent leg on the opposite side of the leg that is still straight. Now hug the knee that should be right in front of your face so that the previous right angle becomes like a 10 degree angle. You should feel this in your glutes, but, trust me, it also stretches your hip. We call this stretch the "Burt Reynolds" =D.

Also, more importantly, ice around the area of the pain for 20 minutes on and off for about 2 hours each day. Maybe take a few days off from running if the pain is bad. Should be good as new within 2 weeks. Hope you feel better soon!

Answer 3

ok first off how many miles do u run a week if it is alot of miles if it is close to 30 miles per week then it could be a stress fracture if its alot less then that then it may just be a normal hurt from running talk to ur coach and see what they have to say about it hope you do well with cross country i do it down in bluffton south carolina

Answer 4

I was out for practically a whole season from a hip injury. I highly suggest going to physical therapy. If you can't do that then stretch your quads, and lower back. They are very important.