How Do I Deal with Hip Soreness Due to Muscle Imbalance?

How Do I Deal with Hip Soreness Due to Muscle Imbalance?

Tip and tricks on dealing with hip soreness.

Sean Lee NSCA -CSCS, NASM -CPT, ACE
Barrington, IL

Question:

I have had 10 operations on my left knee, which I think has caused a muscle imbalance (right side stronger than left). When I run or bike, I seem to always have sore right hip muscles. Are there any exercises you recommend?

Answer:

Without conducting a comprehensive evaluation and collecting additional information it’s difficult to get into specifics. However, I can offer some suggestions to get you moving in the right direction with the information provided.

First, take a moment and ask yourself the following questions. I believe the answers will provide you with more insight into the discomfort you are experiencing.

1. How long have I been exercising with hip soreness? Is this an acute or chronic problem?
2. Does the soreness occur while running or biking, just after, or 24-48 hours after the activity has ceased?
3. Do I experience these symptoms only after running or biking , or are there other activities that trigger these symptoms as well?

If this is a chronic condition consider seeing a doctor, physical therapist or qualified fitness professional to further evaluate the condition. Acute symptoms can be treated with rest, ice, and anti-inflammatory’s followed by a slow return to activity. The soreness may be attributed to overuse, and if this is the case reduce the exercise intensity and duration or consider other forms of exercise (i.e. aquatic exercise) in the short term to decrease the stress to your hip.

Repetitive patterns of movement often cause these kinds of issues. Allow more time to warm-up and cool down before and after exercise as well. The physiological process of aging and injury often requires a more extensive warm-up and cool down period. The warm-up will generate heat, increase blood flow and circulation, and decrease muscle and tissue viscosity. While the cool down period is an optimal time to focus on flexibility and stretching the primary muscle groups targeted during the exercise session.

For specific warm up and cool down exercises see our videos for cycling and running.

Cycling Warm Up

Cycling Cool Down

Running Warm Up

Running Cool Down

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