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Running help - knee pain, hips, and lower back
Posted on 2/26/24 at 11:30 am
Posted on 2/26/24 at 11:30 am
I used to average around 3-5 miles a day in the fall. The winter slowed me down, and I started getting outside knee/IT band pain. I got new Hoka shoes (I was wearing Hokas before with no issue).
Any tips on loosening and strengthening my hips and lower back. My hips are so tight that at night, when I'm in bed, it feels like a belt is strapped around my knees...they are so vertical. Also, when walking a couple of miles, I my lower back/tailbone area is so tight and is relieved after a quick twist or two to pop it.
All of my pain, stiffness, and tightness is in my hips, lower back, and hamstrings.
Any tips to loosen, lengthen, and strengthen this entire area?
Any tips on loosening and strengthening my hips and lower back. My hips are so tight that at night, when I'm in bed, it feels like a belt is strapped around my knees...they are so vertical. Also, when walking a couple of miles, I my lower back/tailbone area is so tight and is relieved after a quick twist or two to pop it.
All of my pain, stiffness, and tightness is in my hips, lower back, and hamstrings.
Any tips to loosen, lengthen, and strengthen this entire area?
7
Posted on 2/26/24 at 11:33 am to GentleJackJones
quote:
Any tips on loosening and strengthening my hips and lower back.
Seated Goodmornings literally changed my life.
With that said, I'd look at a program like Knees, Over Toes.
Posted on 2/26/24 at 2:06 pm to GentleJackJones
Walk, don't run for a while.
Go back to old shoes.
Go back to old shoes.
Posted on 2/26/24 at 4:15 pm to GentleJackJones
Joe Defranco has a great warm-up routine that covers all of this. Starting at 6:50 he goes into 2 movements that really target lumbar/lower back, and boy do they work. Bent knee iron crosses and roll-overs into V-sits.
Joe Defranco's Limber 11
Joe Defranco's Limber 11
Posted on 2/26/24 at 6:16 pm to GentleJackJones
Work your psoas first to get your hips opened up then stretch out the rest.
Posted on 2/26/24 at 9:27 pm to GentleJackJones
Posted on 2/27/24 at 7:11 pm to Aubie Spr96
quote:
This is part of the Knees Over Toes. I do it every day
Did that today. Felt great for my hamstrings. Anything for the side and front of my hips?
Posted on 2/27/24 at 8:11 pm to GentleJackJones
Couch stretch. Seated good mornings.
ETA: I’d highly recommend the ATG program.
ETA: I’d highly recommend the ATG program.
This post was edited on 2/27/24 at 8:12 pm
Posted on 3/1/24 at 5:42 pm to GentleJackJones
I know its a copout answer...but Dr Stuart Mcgill is where you need to look if you want to learn to correct any imbalances you may have
Posted on 3/2/24 at 5:58 am to GentleJackJones
I’m not great on the biological side of running (injuries, etc.) how ever if the pain started after the shoes I wouldn’t rule them out, even if you’ve run in that style before. Shoes change from mold to mold and sometimes even within the same mold with the way they’re produced. In college we got the adidas sequence boost to run in at the start of each semester. Same shoe from first to second semester. My second semester pair sophomore year caused some Achilles inflation because they were slightly softer. That pair must’ve had some small change in production because my coach ordered another pair and they were just fine. Weird shite happens sometimes
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