General Discussion Triathlon Talk » Muscle Imbalance - Hips Rss Feed  
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2014-09-28 2:03 PM


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Subject: Muscle Imbalance - Hips
I have had notoriously weak hips and it has been affecting more than just my training. I often find that anytime I use my hips for more than usual daily motion they tend to cramp up. I have also had tons of shin splints, stress fractures, and tendinitis throughout my running career. Every time I go to the doctor they usually say I have muscle imbalances in my hips.

Has anyone else had this problem? How did you fix it?

I have been given some strength workouts, offered cortisone shots, and told I just need massage but nothing has really helped yet.



2014-09-28 2:14 PM
in reply to: max-bennett

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Subject: RE: Muscle Imbalance - Hips

Originally posted by max-bennett I have been given some strength workouts, offered cortisone shots, and told I just need massage but nothing has really helped yet.

 

You said you've been given strength workouts and they haven't helped yet.  How long have you been doing these workouts?  Usually with something like this, it takes consistent physical therapy for a while to fix it.

Lucky for you, the offseason is just upon us.  Plenty of time to get consistent with it and fix that injury.

2014-09-28 2:31 PM
in reply to: max-bennett


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Subject: RE: Muscle Imbalance - Hips
My symptoms are IT Band pain:

Foam roller right in the hip/glute "pocket" does wonders.
Do your exercises. If one side hurts more, it's usually the opposite side that has the weakness.
Stretch/yoga.
Run less miles but more frequency.
Perhaps see a chiro? Maybe get your hips realigned?

Just say no to needle drugs.
2014-09-28 2:42 PM
in reply to: max-bennett

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Subject: RE: Muscle Imbalance - Hips

Originally posted by max-bennett I have had notoriously weak hips and it has been affecting more than just my training. I often find that anytime I use my hips for more than usual daily motion they tend to cramp up. I have also had tons of shin splints, stress fractures, and tendinitis throughout my running career. Every time I go to the doctor they usually say I have muscle imbalances in my hips. Has anyone else had this problem? How did you fix it? I have been given some strength workouts, offered cortisone shots, and told I just need massage but nothing has really helped yet.

Can you clarify what you mean?  Our hips are joints (where the femur meets the pelvis), not muscles, so they cannot be weak.

The solution will depend on the answer.

BTW, IME, unless you're talking to an orthopedic surgeon, doctors don't normally identify imbalances correctly, and even among orthos, their knowledge of this sort of thing is spotty.  Your best bet is with a Corrective Exercise Specialist.

 

2014-09-28 4:43 PM
in reply to: TriMyBest

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Subject: RE: Muscle Imbalance - Hips

The muscles/tendons in my left hip are weak from 2 cartilage repair surgeries in Feb. 2012 and July 2013. Here's what I do:

  • Exercises to strengthen my glutes, IT band, quads, and hip flexors.  (Actually, I need to do these again; I haven't done them for awhile and I can tell.  That's one of my off-season goals.
  • Use a foam roller on my ITB, glutes, and quads when I'm starting to feel pain in the trochanter area.
  • Sports massage at least 1x/month, sometimes more. 
  • My chiro has helped too, especially because I also have low back issues (herniated/degenerated disks; dr. recommended fusion and I said no thank you!). 
  • Core strengthening exercises like mat Pilates.  That helps so my back and abdominal muscles are firing correctly and the glutes/quads/ITB/flexors aren't doing all the work without support.

When I was diagnosed with trochanteric bursitis, I got a cortisone shot, which helped some, but the symptoms came back.  It's pretty common for people who've had cartilage repair surgery to get ITB issues and bursitis so I try to stay on top of the ITB pain to prevent more shots.

2014-11-05 1:02 PM
in reply to: TriMyBest

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Subject: RE: Muscle Imbalance - Hips
Originally posted by TriMyBest

BTW, IME, unless you're talking to an orthopedic surgeon, doctors don't normally identify imbalances correctly, and even among orthos, their knowledge of this sort of thing is spotty.  Your best bet is with a Corrective Exercise Specialist.




I agree with TMB. GPs have quite a bit of knowledge, but fixing muscular imbalances . . . that's usually not in their wheelhouse.

Have you asked around your community? You might check with local run/tri clubs and stores to see if they have any recommendations. Someone in your area almost certainly has a personal trainer, physical therapist, chiropractor, orthopedist, kinesiologist, etc. who has helped him/her. If not, I'm sure you'll find business cards or fliers for professionals who specialize in working with endurance athletes at your local running, bike, or tri store. Picking a name out of the phone book (or from the internet) is a crap shoot, though; maybe the person you see knows something about runners/triathletes, but maybe not.

I've had some relief working with an ART (Active Release Therapist), so you may check for a chiro or PT in your area who is ART certified. Best starting point, though, is to get a referral from someone in your area who's gotten help dealing with a similar issue.


2014-11-07 9:56 PM
in reply to: TriMyBest

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Subject: RE: Muscle Imbalance - Hips
Originally posted by TriMyBest

BTW, IME, unless you're talking to an orthopedic surgeon, doctors don't normally identify imbalances correctly, and even among orthos, their knowledge of this sort of thing is spotty.  Your best bet is with a Corrective Exercise Specialist.

 




I resemble that remark. (Albiet less than others...)
2014-11-08 6:52 PM
in reply to: AdventureBear

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Subject: RE: Muscle Imbalance - Hips

Originally posted by AdventureBear
Originally posted by TriMyBest

BTW, IME, unless you're talking to an orthopedic surgeon, doctors don't normally identify imbalances correctly, and even among orthos, their knowledge of this sort of thing is spotty.  Your best bet is with a Corrective Exercise Specialist.

 

I resemble that remark. (Albiet less than others...)

Am I going to be fired for insulting the boss?  

 

 

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