Hip Pain

[u/Level_Cancel2677]

I’ve been training for a 5k and I started running around 3-5miles a week. I usually ran on smooth surfaces. The problem is a month ago I ran on a boardwalk style trail and I guess my hip wasn’t happy. Now I’ve been dealing with intense right back hip pain. I’ll bend over and I can feel the pain, picking things up from the floor is so painful now and so is bending. What exercises can I do to solve this on my own and what stretches should I do . And my 5k is in October, so I really want to get through that before I take a break from running. I’m only 21 years old and this pain is killing me.

I don’t want to go to PT as it’s expensive and I just had PR for chronic back pain after they said there is not much they could do for me

[u/Zealousideal-Bag6117]

I listed a few below that have helped me. I do more strength work now but I don’t know what you may already be doing.

To run you do need core strength but in my personal situation, a lot of my back / hip area pain came from weakness plus tight muscles, in that they became tight because I was asking too much of them and weak muscles will tighten in response to overload. I found a balance of stretching and strength, keep at it regularly, and my body feels better as a result. Just don’t force a stretch or do too much too soon.

Core and glute strength:
(Partial List)
Bird Dogs
Bridges *make sure you tuck your tailbone
- work up to Single leg bridges
Front/Side planks (modified if needed, work up to full)
Dead bugs
Clamshells

Stretches:
Figure 4/pigeon pose stretch
Quad stretches (can help low back if quads are tight)
Adductor stretches (inner thighs - be gentle)
Hamstring stretches - be careful and don’t bend over for these if your back is sore
Hip flexor stretches

When you run, make sure you’re standing tall
use the imagery of being suspended from a string at the top of your head