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Hip

Ισχίο

Pain on the outside of the hip and deep in the buttock, before and after new hips.

Hip and buttock pain in runners

Pain on the outside of the hip or deep in the buttock, often in runners who have added distance or hills.

What it usually feels like

An ache on the outside of the hip, worse lying on that side, climbing stairs, or standing on one leg to put on socks.

How long it usually takes

Usually eight to twelve weeks. Most runners keep running at a lower level throughout.

What helps

Changing what loads the tendon for a while, such as crossing your legs, hanging on one hip or sudden jumps in mileage, and a steady strengthening programme for the hip muscles. For runners, a look at training and sometimes at how you run.

We usually start with running assessment, 75 minutes, €90.

Something to start with at home

Bridge

Lie on your back, knees bent, feet flat and hip-width apart.
Press through your heels and lift your hips until your body is in a straight line from shoulders to knees.
Hold for three breaths.
Lower slowly, one part of the spine at a time.

3 sets of 10. When it is easy, try it with one foot lifted.

Not sure this is you? Most people are not a textbook case. Book a first assessment and we will find out together.

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