10 year hip mystery
Anytime I run a moderate pace (z1-2) for over 16 miles my hips lock up. It goes about like this:
~ Mile 8-11: very slight tightness in the hips that comes out of nowhere
~ Mile 11-15: the tightness becomes intense; like riding a bike and loosely holding down the brakes
~ Mile 15-19: soreness takes over; pace drops by 1-2 min per mile; like riding uphill on a bike and firmly holding down the brakes
~ Mile 19+: all out lock up; stride turns to shuffle; must walk about half of each remaining mile
The pain is very deep meaning: as much as it hurts, at no point can't I push anywhere on my hips and pinpoint any surface soreness. Also, the pain is non-existent, unless I am running.
I had an MRI done which showed no fractures or osteoarthritis. I've had several physical therapists prescribe specific exercises (clamshells, lateral band walks, etc. etc.). I even had a chiropractor do some adjustments, and use the Graston technique over a few months. This helped slightly but the issue ALWAYS comes up at long distances. All agree that it has to do with my glutes/hamstrings not activating (strangely my glutes and hamstrings are never sore, even after the most intense track workout or long run…they just don't work). My knees are never an issue either which rules out ITBS.
Any thoughts? Has anyone else had this issue? I've thought about looking into A.R.T., as well as switching to Vibram shoes (since one therapist says the issue may come from my lack of ankle flexibility). Or maybe I should be doing several 15+ mile runs a week to get used to it?
10 years of this and I am at a loss. Thanks for reading...and for any insight.
Comments
Mac,
I'm not sure I have any good ideas as you have seen physical therapists. I'm not sure if you have seen this thread by Linda P on how she went to Persuit Athletic Performance (PAP) to get a total analysis of her running. I have not used them but several EN memeber have now with good results.
I think the key is that PAP typically stop people from running and does function strength based on personal issues. Now if your glutes/hamstrings are not activating, perhaps this also has to do with other issues such as form, gait and you mention ankle flexibility.
What ever you decide I'd try to fine someone, ART, PAP who has experience with runners.
http://members.endurancenation.us/T...fault.aspx
Thanks Gordon...I saw Linda's post last night and PM-ed her. I'd love to visit those guys in person, but they are on the other side of the country. Gonna try and figure out something local first.
Btw, I had to drop out of a marathon this Sunday at mile 22 b/c of my hips. As always, the day after, every part of my legs were sore EXCEPT my hips/glutes. Like they were taking a vacation the entire marathon!
-the answer probably isn't "run a bunch more 15+milers and suck it up". Something isn't working right.
-could be related to mechanics. Have you ever looked at improving running technique through Pose, Chi, Evolution, etc?
-is your footwear constant through all of this? I had an experience that caused me to learn that shoes with overly high heels (like most stability shoes) cause a similar shutdown after about 2 hours of running.
If you find a solution, please keep us posted, as I've gone through significant leg locking up problems in 2 consecutive marathons (cramps, glutes in one, quads and hammies in the other), and would love to fix it!
Mike, thanks. Soon I'm going to be looking into a possible running analysis program. I like the one Linda Patch mentioned in her forum post. But I'm not sure if something like that exists out here.
And yes, I have been using the same brand of shoes for a decade now (Brooks). The main reason is that I've tried other shoes (Saucony, New Balance) and they cause issues with my knees. Brooks has been the only shoe that keeps me pain-free in the knee. However, I have a new pair of Vibrams and will be breaking them in slowly over the next few months.
The only other thought is that I never had the massive volume training that most marathoners usually have. I have always followed a plan similar to EN (more focus on speed & short distance, less focus on long-slow-distance). I wonder if it's just a lack of time spent running long.
I have to agree with other suggestions such as gait analysis, Chi Running, and the Five Fingers. I rebuilt my running from scratch 6 years ago with Martial Arts/Crossfit strength training, Chi Running and Five Fingers and have run injury and pain-free since then.
Since you are specifically looking to strengthen and utilize your glutes and hamstrings, I would throw out another suggestion which is getting some of the Power Cranks for the bike to train on. I used them all winter and while I think they had a relatively minor impact on my biking, I could really really tell the improved glute/ham impact on my running. I have heard that from other people too. You really can't pedal with them on the bike and not fire your glutes and hams. I would bet they would not only strengthen those areas for you, but also teach your body how to use them effectively.
I've also found that when I'm being diligent about core strength, especially planks, bridges, and lateral walks with a band, I tend to do much better.
I simply don't buy that you don't have enough miles in your training. Biking counts for something. Plenty of people successfully train on shorter miles when adding in things like biking.
Hmmm....my two cents...I doubt it is either training volume or gait related....plenty of people far undertrained than you and with far worse and observable gait issues successfully complet marathons and longer without this phenomena.
Certainly not discounting any of the other suggestiona and I certainly believ that the gait analysis would be beneficial...for all of us....but this seems like something else..above an beyond any of my experience/knowledge. I did have a friend whose foot would go numb/fall asleep on long runs/races...
Have you considered something related to the back (alignment and nerve)? I mean you are not talking about Z4 or 5 paces...your talking 1-2-3? ...deosn't seem metabolic...
Have you considered something related to the back (alignmnet/nerve) Chiropractic seemed to help...maybe an alignment issue that ends up impeding nerve activity at/to the glute region?
I'm asking out loud for the smarter people in the room on that one....
...and I do suppose Gait Analysis may indeed help with alignement as welll.
Joseph...sorry for the delay. I had some chiro performed; seems like my back isn't the culprit. I did have some marginal success with some PT & Graston on my front upper thighs/hips. I only mentioned gait analysis because Linda Patch had had such good success with it and it's one of the few options I haven't tried yet.
It may be a moot point for the rest of the season, as I only have IM's on the slate (no stand-alone marathons). During the IM, this issue doesn't happen. Possibly because I am going a slower pace, with regular walk breaks.
My hip issues had a lot to do with tightness in the hips themselves. I too went to PAP and they had some good stretches and one that was so painful I almost passed out, but it WORKED.
I spent many months at PT and it always came back, but its been about a year now since I went to PAP and I have been pretty solid.
Hey Mac - thanks for the follow up information...and...I'm glad its not your back!...
Steve - thats interesting....I have very inflexible hips....tends to cause me ITband issues...I've tried to stick to a stretch/yoga regimen...yoga helps me immensely...but I can never seem to keep it in my schedule...only so much time to give....but If I had an extra 90 mintes (yoga +admin time) I would yoga.
Worth a try Mac.