Hello docs,

I am a 38y/o WM runner who has been having hip pain for one month which seems to increase post exertion/run. Specifically, it is left lateral pain below the bony prominence on the outside of the hip, quite literally at the joint. Rest resolves the issue; however, exertion exacerbates as though I took no time off at all. I do use a combination of custom and OTC orthotics depending on the shoe, there is no lift for a possible leg length discrepency in the custon orthotics. I have had pain in the left soleus three months ago, which has resolved without apparent tx.

This issue only moderately impacts my running; however, really nags me post run and I know it's not getting better. I can control the pain with anti-inflammatory doses of NSAIDS and I do try to stretch pre and post run using Bob Anderson stretches as outlines in the Nathan Running Log. Any advice you can offer would be appreciated.

Regards,

Todd

Hello again docs,

Any thoughts on the hip issue?

Todd

Todd,
My apologies for the delayed response. Yes there are a few things that you can do to help resolve this issue. Make sure you are holding those stretches a good 30-45 seconds. Really focus on the gluteus medius and the TFL muscles, especially post run and before bed. Make sure your calves are stretched out allowing for at least 10-20 degrees of dorsiflexion (top of foot towards the shins). With a history of one sided (left) injuries there is a possibility for a leg length difference. Stop by on Sat. and have one of the docs check your leg length.
What is your height, weight, and foot (arch) type?
Cheers,
Dr. Jake

Hey thanks a lot Dr. Jake!

I appreciate your expertise.

What specific stretches do you recommend for gluteus medius and the TFL muscles?

Height: 69" Wt: 150 Arch: Medium

I will stop by on Sat for a leg length eval.

Again THANKS!

Todd

Todd,
Both of those stretches are much easier to demo than explain. I will show you on Sat.
Gluteus medius is stretched really well by putting your leg up on a bench with your knee bent to 90 degrees, while relaxing your stance leg, lay over the top of your leg until you shoulder is close to the bent knee. The IT band is stretched by doing a cross over step so feet are shoulder width apart. While balancing on your stance leg (the cross over one) square up your hips to the stance leg and then jut your hip lateral away fro the stretching leg. Again this is much easier to demonstrate then to explain.
Cheers,
Dr. Jake

Thanks again Dr. Jake!

Several IT band stretches are illustrated at these sites. You'd think that in 2006 there would be better illustrations for one of the most common stretches used by runners, but these are pretty pathetic. You can see ome variety but doing any of them will be helpful.

http://www.rice.edu/~jenky/sports/itband_str.html
http://www.rice.edu/~jenky/sports/itband.html
http://www.fpnotebook.com/orthoitbandstretch.htm
http://www.dcdoctor.com/pages/rightpages_w...ack_st_itb.html

Thank you Coach Eric. These give me some options for various ITB stretches. Plus those "TRON" figures are way cool.

Sincere thanks!

Todd

Todd,
I've been watching the progress of your posts, and can sympathize with you. I have learned quite a bit lately regarding the relationship with hip-flexo pain I've experienced and the tightness in my TFL & IT Band. Not to mention tight Peroneus Longus and Brevis muscles. I'm so ready to be done with the hamstring issues and have been seeking remedies that are a little "left-of-center".

The rubber hits the road this weekend at Pacific Crest. I believe my efforts will pay off. Good luck with yours!

Doug

Doug,

Best of luck at Sunriver. No injuries!

Todd