pain in my hipglute
Last weekend at the IMWI camp I developed a pain in my right glutehip area. It is a bit hard to describe where it is - it feels lowers than my hip, not as low as a hamstring, but still on the side of my leghip.
Last weekend I noticed it on my first 70 mile ride and felt it during all of my 112 mile ride. For the long ride I took it real slow and only went about 60% FTP. I feel it mainly when I push the watts. Over the course of the ride it does not seem to get worse - only when I push it.
Yesterday I went on a ride after not riding all week and it bothered me right away again. It does not bother me when I am running at all. Also, when I get up out of the areobars it does not bother me much.
I have not iced it at all because when I am not riding and pushing it I cannot feel the pain.
I admit a lack of flexibility but I don't know that stretching more is going to fix this. I am training for IMWI and feel the pressure to be training hard right now. 
Any ideas what I can to to resolve this?
Thanks!
Comments
I was having lots of pain after running, but it's much better since I started following her suggestions. Great stuff!
X3 regarding www.athletestreatingatletes.com.
Vince
You might just need to give the butt time to heal. My issues always resolve within two weeks and don't tend to come back if I'm religious about ice, anti-inflammatories, and plenty of sitting on a tennis ball.
ART has been enormously helpful when it comes to this issue (for me) so if you have access, time, and money, try it out.
Hey Dave, only way to get rid of it will be to dig it out, either you personally with a foam roller and tennis ball, or to shell out some $$ and let someone else do it for you.
From the sounds of it, it's the rotators in the back of you hip. When you go to this website, scroll down to the post on the posterior hip. There are plenty of pictures to help you figure out exactly where it is and then guidance and video's to start working on it yourself. Really common for these muscles to only get tweaked when working hard on the bike and be a-ok while running. the harder we work the more we rotate the hip. combine that with full recruitment of the glutes and it can knot up really easy.
Sounds like you might be compensating when you ride at effort. Notice that leg moving around a lot versus straight up and down like a piston?? By moving around I mean knee moving in/out in relation to the top tube. That or the toes of your shoe pointing in more than the other foot. Those little twists are usually behind the problem and are the way we cheat to try and hit our watts.
Keep us posted.
Great feedback. I had planned to check out the massage series, but honestly I was worried I strained a muscle. I worked my foam roller and some sort of semi-firm ball (my dog destroys any tennis balls that comes within 100 feet of my house) the past two nights. This morning I went out for a ride and completed my 30/30's with out the pain I had felt on recent rides. I could still feel some tension, but no pain. PHEW!!! I'll continue to work my butts, hammies, calves, etc with the roller and ball. Wow do I feel relieved I do not need to stand down to take care of this issue!
Thanks for the feedback and the great resource Leigh!