Runner's hip: the most typical injuries in runners

Updated: Oct 11

It supports a lot of tension and, when playing sports, poor posture or unstable terrain can lead to problems for the runner.

The anatomy of the hip, being eccentric with respect to the spine, allows us to walk. However, its own characteristics make it concentrate a great tension in its center, and an overload in that area can cause injuries - even more so if the anatomy has undergone any alteration during its development. It also influences age, weight, lack of training or flexibility, the sport practiced or the surface on which it is 'running'.

The most frequent hip injuries can be due to wear or due to a fall or blow, and are divided into acute or chronic. The former includes, for example, fibrillar tears that can be treated by rest, pain relievers and rehabilitation treatment. The most problematic are those that are chronic and are more difficult to treat since they appear slowly and progressively can increase in intensity. These injuries in that area are a nightmare for runners, since their healing is usually long.

The runner usually refers to the fact that he can run a few kilometers but after a moment pain appears that forces him to stop. He tries it the next day or after several days of rest and the same thing happens to him. Among these injuries are those that affect serous pockets whose function is to avoid friction between bone and tendons and are located in strategic areas of the hip to prevent joint friction.

When they become inflamed they are called bursitis, the most typical being 'trochanteric bursitis'. The main symptoms of this injury are pain in the upper and external part of the thigh –that is, in the area of ​​the cushions or where the lateral aspect of the hip is–. This pain can radiate to the buttocks and thigh.

When these injuries affect the tendons - any tendon in the hip can become inflamed - they are called tendinitis. One of the most frequent is psoas tendinitis, but it can also affect adductors, fascia tensor, gluteal, pyramidal or hamstring. For example, psoas tendinitis can occur due to resistance training and when performed in uneven areas.

One of the factors that can cause some of these injuries is the difference in length of the hips. A difference of up to one centimeter may not affect a person when walking but it can affect when running. This asymmetry may be from birth or it may be due to postural and training habits. You should try to correct by adopting a good posture and stretching any muscle that was stiff or short, as we find it every day we go running. If the variation in leg length is due to a shortening of the bone, an insole may need to be placed.

If the discomfort exceeds two weeks, the runner and his coach should analyze what causes have influenced their appearance. Sometimes the pains begin with a change in the training routine, a change of shoes, a variation in the training surface or a change in modality.

Sometimes the pain is reduced by performing adequate stretches, but if it does not improve, it may require specific rehabilitation treatment.

How to prevent injuries with normal anatomy

Running technique is essential to prevent hip injuries. If we stop to watch a marathon, some of the participants should not perform this test for different reasons: the shape of their legs, the shoes they use, the type of footprint or their technique. To run it is not only worth running: you have to strengthen all the muscles including the abdominal and lumbar muscles, warm up before, stretch afterwards, follow a good diet, do not forget about hydration, have an adequate training guideline and use the appropriate footwear.

Kyros Therapy - Sports & Therapy



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2020 by  Oscar Artacho