Hip and pelvic pain and injury during the activity of running are extremely common, making up a significant proportion of the injuries that are experienced by marathon runners, ultra runners and the everyday jogger.
What causes these injuries?
The main cause of hip and pelvic injury is from overuse of the muscles. Straining and applying extra stress onto those muscles, joints and ligaments cause them to work overtime and results in pain and injury that can range from mild to severe, depending on how much those areas are worked.
Repetitive movements that occur during sports like running put strain on the areas in the hip and pelvis, and are therefore more likely to have an increased risk of injury.
What types of injuries can come from running?
There are multiple hip and pelvis injuries that can occur from continuous running.
The hip injuries can come in the form of:
- Muscle strain and tendonitis – this occurs when the muscles in the hips get overused. This may result in stiffness, pains and aches.
- IT band syndrome – this type of injury is common in runners and occurs when the connective tissue along the outside of the thigh becomes tight and irritated. This also occurs from overuse and repetitive movements. There may be tightness in the hip, thigh or knee, along with feeling / hearing clicking or popping.
- Groin pain – there are many things that can contribute to pain in the groin, ranging from stressful running mechanics, inflammation of the joint, poor flexibility, or weakness in the pelvis or abdomen. Pain from these injuries can be caused from sneezing, coughing, walking, running, or stretching.
How can I treat these injuries?
- Can we prevent injuries from happening? It is highly recommended that there are certain things that can be implemented to help decrease the risk of injuries:
- Engaging in a proper stretching session before and after running tend to have a significant impact on the flexibility and strength of those muscles and ligaments that are at risk.
- Strengthening the muscles within the groin and the hip, including the glutes, lower back and quads will also contribute to a lower risk of injury.
- Investing in proper running shoes that can assist in the shock absorption from the impact of running strides have been proven to reduce pain and discomfort in the long term for sports and exercises like running.
- Rest and recovery is also an important aspect to maintain balance in your running regime.
- Wearing a durable and well-fitting compression garment, like the shorts and leggings from the CORETECH® range, are the best chance a runner has to combat any injury especially to the hip and groin.
With any injury Supacore encourages specialist medical advice for each individual case.
How can Supacore help?
By wearing a compression garment during high impact sports and activities, there is the added advantage to guard against unwanted injury and soreness. As you are running, the compression increases the oxygen and blood flow to the areas under the compression, leading the exercise, in this case running, more efficient and less tiring. An added bonus of wearing the compression range is improved posture and movement. The CORETECH® range has a specialised structure that has been designed in collaboration by physiotherapists.
What this compression garment does is place external pressure on joints, muscles and tendons around the groin, hip, abdomen and lower back area to provide extra support and stability during that intensive exercise. The tightness of the compression shorts and leggings increases the temperature of the skin and the tissues which then promotes the blood flow throughout the area, and in turn starts to promote healing of worked muscles.
Essential for every runner, beginners to advanced, marathon runners, running during sports or on the treadmill- Supacore supplies the base for added protection and treatment to support your running career.
REFERENCE LIST :
BLACK, N 2021, Common running injuries, www.timeoutdoors.com
CHRISTENSEN, K 2006, Hip and Pelvic Injuries in Runners, www.dynamicchiropractic.com
DE VRIES, C 2016, Do Compression Garments Work?, Sports-health.
Hip Pain from Running: Causes and Treatments 2019, Healthline, viewed 26 November 2021www.healthline.com/health/sports-injuries/hip-pain-running#prevention