When runners experience more pain than just sore muscles, there can be some kinds of injuries in the background. Running injuries series we will go through some of the most common injuries different parts of body, what factors are behind them and how to cure them. First we will look hip and thigh areas injuries. Remember always consult your doctor if you doubt you might suffer any of these.
A groin pull, groin strain or groin tears are common for runners, it appears when too much stress and force put to the thigh and groin they can torn or over-stretched. Also quick change of direction in the fast speed can cause groin pull. It can be graded 1,2 or 3 depending on extent of strain. Symptoms are swelling, pain and tenderness inside the thigh especially the adductors, struggle to bring legs together or raise the knee up. Doctor can make physical examination such as x-rays or MRIs. For a treatment used P.R.I.C.E protocol (protection, rest, ice, compression and elevation) during the first 72 hours of injury. There are five adductors muscles; pectineus, gracilis, adductor brevis, adductor longus and adductor magnus, their weakness or tightness, biomechanical factors like abnormal posture might be cause groin pull. Warm up before exercise, strengthening and stretching the thigh and hip muscles can prevent injury.
Piriformis is flat muscles behind the gluteus maximus, its origin is in sacrum and insertion in greater trochanter, it abduct, extent, lateral rotate hip joint. Piriformis syndrome appear when muscle is thigh and give pressures sciatic nerve. Most common symptoms are pain and numbness in hamstrings, buttock and even calf. Overuse of the muscles can cause syndrome. Cold, stretching, strengthening, sports massage can help to cure syndrome.
Hamstrings include three muscles; semimembranosus, semitendinosus and biceps femoris. They flex knee and extent hip, while running they are important antagonist to quadriceps to decelerate the knee extension. Hamstring strain is due to lack of warm up, weak glutes or tight quadriceps as they pull pelvis forward and tighten hamstring. Common symptoms are bruising, pain while walking and tenderness. Hamstring strains often heal on their own, but in acute stage P.R.I.C.E protocol is suitable treatment.
Hip bursitis can locate either in the greater trochanter, iliopsoas (=also known as iliopsoas syndroma), gluteus medius or ischiogluteal areas. Bursitis are fluid-filled sacs, which task is to reduce friction between soft tissues and protrusion. Bursa inflammation is due to overuse, repetitive micro-injuries and lacerations in gluteal tendon bony attachment, abrasion, disturbed blood supply to the tendon and impaired metabolism. Pain often appear while running, sleeping, climbing stairs or getting up from squat position. Treatments for bursitis are rest, ice and medications.
Stress fracture (hairline fracture or fissure fracture)
Stress fracture is fracture in bone, which is results of repeated stress over time. When training load is big and body don’t get enough recovery tiny sliver kind of crack appear to the bone. Often weight-bearing sports such as running cause fractures to the upper body bones as they receive the body weight plus force and impact when movement occur. Rest is the most important treatment for the stress fracture. Rehabilitation such as strength training will come after acute stage, it will also prevent injury further on. Sometimes bracing or casting is needed on and in the bad situation surgery may be needed for healing.
One thought on “Running Injuries: Hip and thigh pain”