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TOPIC: Need help with stiff/sore hips

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March 15, 2009 4:43 PM
I've been working out either walking or the elliptical and some weight training about 5x/wk for a few months. I'm not overdoing it. Yet my hips are always stiff and sore, and I don't know how to loosen them up. I wake up and they hurt, I can barely move (3 mos old mattress, too, shouldn't be that! Was fine the first month!) and they get worse after a workout, even though I stretch and do all the things I'm supposed to do.

Help! Any suggestions?
  131061
March 15, 2009 4:51 PM
QUOTE:

I've been working out either walking or the elliptical and some weight training about 5x/wk for a few months. I'm not overdoing it. Yet my hips are always stiff and sore, and I don't know how to loosen them up. I wake up and they hurt, I can barely move (3 mos old mattress, too, shouldn't be that! Was fine the first month!) and they get worse after a workout, even though I stretch and do all the things I'm supposed to do.

Help! Any suggestions?


I would try stretching more and breathing through your stretching- Try doing some yoga- also Im sure as you lose more the pain should ease up.

hope i helped in a little- but if it didn't help take some Aleve it is great for joint pains and stuff and talk to your doctor

Keep up the good work- on your weight loss
March 15, 2009 4:51 PM
Take the next three days and do yoga, I have bad hips and this is what I do every time and on the fourth day I feel fine. Also after you walk make sure you are stretching your hips before and after, works for me and I hope this helps you.
  38076
March 15, 2009 4:55 PM
when ever someone starts training with me I tell them weight training 3 days a week cardo 4 to 5 days a week Streching 7 days a week.
March 15, 2009 4:57 PM
I have always had issues with my hips mainly my right hip. I tried yoga, stretching, and even icy/hot cream and still had problems. When my Dr. told me I was low on Potassium and put me on potassium supplements I noticed after a month my hip didn't bother me as much. I'm not sure if this is why my hip stopped bothering me or maybe it was just that I worked it out. I still take the supplements just in case.
March 15, 2009 5:02 PM
I woke up this morning with a sore hip! My left one, it's really bad, I walked funny all day and couldn't do my workout. I hope it's feeling better tomorrow, I have no idea what I did to it!
  49255
March 15, 2009 5:08 PM
I started getting hip pain a couple months ago where it would on my left hip at the top where my groin and quad met. I took some time off but every time i would excercise ( I play soccer) it would get to the point where after practice every day I would be limping. I went to an athletic trainer and they told me that it was a hip flexor strain which is like a tear in the muscle and told me to stay off it for 3-4 weeks but I can not do that, seeing as I don't want to lose my starting spot on the team. Maybe you should contact your doctor because It could easily be a stress fracture of a strain and could get worse. Hope this helps! Feel better!
March 15, 2009 5:09 PM
I'm so glad you posted this. My right hip has been killing me ever since I started the couch to 5K program. I do all sorts of stretching after I work out, but nothing seems to make it feel better, and it is worse after I work out.

I checked my multi-vitamin and no potassium - surprised.. I am adding a banana a day for a while. I hope it makes it better..

Thanks, Jane
  23860
March 15, 2009 5:17 PM
If you lay on the floor, bend one knee, take that knee to the opposite side towards the floor. This can help many a sore behind.

For stretches, I need more info:
Is it the front or back of the hip? Is it towards the side or the center? Is there pain from all the way from front to back? Is it at the top of the thigh? If it's at the back, is it closer to the thigh or lower back?
March 15, 2009 5:29 PM
Depending on where it hurts, I found that a foam roller has helped considerably. Lay on it on the side and roll back and forth. Also, I bought a couple of rubber balls and put them under my hips on the floor, while I'm on my back, and roll around a bit. It's marvelous relief.

BTW, I dance ballet about 10 hours a week plus do gym about 5 hours a week, so I am quite familiar with hip pain!
March 15, 2009 5:41 PM
QUOTE:

I've been working out either walking or the elliptical and some weight training about 5x/wk for a few months. I'm not overdoing it. Yet my hips are always stiff and sore, and I don't know how to loosen them up. I wake up and they hurt, I can barely move (3 mos old mattress, too, shouldn't be that! Was fine the first month!) and they get worse after a workout, even though I stretch and do all the things I'm supposed to do.

Help! Any suggestions?


after working out do you take a hot shower or sit in the hot tub?? I have only been doing it for a month but I try to go it the hot shower or the hot tub after I work out.. That seems to really help me...

Good Luck with the pain hope it goes away for you...
  160597
March 15, 2009 6:31 PM
I'm always tight in my hips...even when I was a teenager. My athletic trainer used to and still tells me that I have the tightest hip flexors he's ever dealt with.

I lay on the floor on my back and pull on knee up to my chest and hug it tight...with the other leg laying flat against the floor. Then, I take that same leg, push the knee to the outside (bringing the heel/foot in). Then do the same with the other leg.

Remember to hold your stretch for a good while. Not 1,2,3 switch.

This yoga pose helps my groin, hips, and lower back. I love it.

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  118735
March 15, 2009 6:37 PM
better life through chemistry baby! Take some tylenol or advil to ease you through the beginning soreness.

when I started running, I was miserable every day. drugs (OTC) got me through it, and now, just a month/so later, I don't need them.
  115737
March 15, 2009 6:39 PM
QUOTE:

I'm always tight in my hips...even when I was a teenager. My athletic trainer used to and still tells me that I have the tightest hip flexors he's ever dealt with.

I lay on the floor on my back and pull on knee up to my chest and hug it tight...with the other leg laying flat against the floor. Then, I take that same leg, push the knee to the outside (bringing the heel/foot in). Then do the same with the other leg.

Remember to hold your stretch for a good while. Not 1,2,3 switch.

This yoga pose helps my groin, hips, and lower back. I love it.

Image not displayed

looks like she POO*ed out the namelaugh laugh laugh laugh laugh
March 15, 2009 6:46 PM
I have problems with my hips as well, but I have bursitis. I have to be very careful about how much walking and running I do for this reason. The thing that helps me the most is a good old fashioned heating pad! I also make sure I stretch very well before and after exercising and I also take a hot shower, or soak in a hot tub. If the pain doesn't get any better, I'd definitely get in with your doc to have it checked out.
  167362
March 16, 2009 2:40 PM
YOGA!
March 16, 2009 8:51 PM
If the problem is as chronic as it sounds, you really need to get checked out. By not looking into it and consistently putting yourself though the same pain, you could be exacerbating the problem, leading to permanent damage.

It could be a strain, bursitis, tendonitis, or a whole slew of other problems. Don't keep working out if every single time you feel pain... please see a doctor.

If seeking medical attention is not an option, you should lay off the activity for at least a week and see if you notice improvement. Many injuries heal themselves with ample rest. You could look into a lower impact activity to do while resting (like swimming). (A week is the minimum amount of rest you should take, 2 or 3 weeks would be better...)
  124721
March 17, 2009 8:27 AM
QUOTE:

If you lay on the floor, bend one knee, take that knee to the opposite side towards the floor. This can help many a sore behind.

For stretches, I need more info:
Is it the front or back of the hip? Is it towards the side or the center? Is there pain from all the way from front to back? Is it at the top of the thigh? If it's at the back, is it closer to the thigh or lower back?


It is along the back, top of the buttocks, around to the sides, like a line.

The trainer gave me one thing to do - stand on one leg, bend the other, lift it out to the side, back in and down (but not touching the floor)... but when they're stiff I can't do this! I can't lift my leg high enough to get a bend in my knee!
  131061
March 17, 2009 8:39 AM
QUOTE:

If the problem is as chronic as it sounds, you really need to get checked out. By not looking into it and consistently putting yourself though the same pain, you could be exacerbating the problem, leading to permanent damage.

It could be a strain, bursitis, tendonitis, or a whole slew of other problems. Don't keep working out if every single time you feel pain... please see a doctor.

If seeking medical attention is not an option, you should lay off the activity for at least a week and see if you notice improvement. Many injuries heal themselves with ample rest. You could look into a lower impact activity to do while resting (like swimming). (A week is the minimum amount of rest you should take, 2 or 3 weeks would be better...)


I've had it when I didn't exercise, so laying off exercise probably won't change anything.. it's one of the things that pushed me into exercise, to make it go away.

Thanks everyone for the suggestions... and I do have an appt with my dr and I'm going to do some research on that hip flexor too...
  131061
March 17, 2009 8:42 AM
I had, a few years ago, bursitis (sp?) in my hips that made is too painful to even walk.... I went to physical therapy and they had me doing abductors, and adductors on a machine that has you stand while you do them- one leg at a time.

if you have this machine, I suggest doing it... if you do not have this machine, maybe you have the ones that let you sit while you do them- I wonder if this will be as effective.
March 17, 2009 2:43 PM
Ok so I looked up hip bursitis and that's not it - my pain is higher, like the pelvic bone area. Thanks cuz that rules that out. It's where what i think of as my hips vs. where my leg and my hip connect...
  131061
March 17, 2009 2:47 PM
great stretch..... hold on to something sturdy.. standing up... Now place your right foot over the left knee (while holding on to something) and sit in the air; now go bacj to the standing position and switch feet. OMG does that stretch the hips out. Also yoga poses are awesome.
March 17, 2009 3:13 PM
Ok I believe ya'll solved the mystery for me. Did research (online) based on the different things ya'll suggested, and I believe based on the areas of pain, etc. and what makes it worse is hip abductor weakness.... which would affect my gait, so when it gets worse as I grocery shop, makes sense... etc. So now when I see my dr I can tell her what I think and ask for a few physical therapy sessions to help me do the right things to strengthen those muscles!

I've been living with this for many, many years, just thought it was from inactivity or whatnot... but certain muscle weaknesses and improper stretching (and improper shoes) makes sense and also explains why it comes and goes, and gets worse at night when i sleep.

OH and I didn't mention that I had an MRI a few years ago complaining of the same thing.. and they guy told me I was too old and too fat, nothing could be done.. I was 40, for cripes sake! So I've not wanted to go that route again only to be told "it is what it is" when I felt strongly that there's a reason AND it's fixable, and not age and weight only.

WHOO-HOO! THANK YOU ALL!!!
  131061
March 17, 2009 3:14 PM
QUOTE:

great stretch..... hold on to something sturdy.. standing up... Now place your right foot over the left knee (while holding on to something) and sit in the air; now go bacj to the standing position and switch feet. OMG does that stretch the hips out. Also yoga poses are awesome.


Just did that, OMG pain pain - but in the areas to tell me that it's stretching the right muscles! Thanks!
  131061
March 17, 2009 3:46 PM
QUOTE:

OH and I didn't mention that I had an MRI a few years ago complaining of the same thing.. and they guy told me I was too old and too fat, nothing could be done.. I was 40, for cripes sake! So I've not wanted to go that route again only to be told "it is what it is" when I felt strongly that there's a reason AND it's fixable, and not age and weight only.
QUOTE:


Jeez... that's a pretty rude comment... did that come from a Doctor or the MRI tech? I would be furious and hurt by that! I'm sorry... Don't accept that kind of crap answer, because it's just plain crap!

I hope you have better luck this time around!
  124721

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