Running Tips :
Hip pain in runners !
One of the most common running injuries.
"Hip injuries, bursitis, ITBS, snapping hip explained
"髋关节损伤,滑囊炎, 髂胫束综合症, 髋关节声响的解释
There is no doubt about it: runners are susceptible to hip injuries,hip pain and long term hip conditions when running. Hip pain in runners are such conditions as hip bursitis, snapping hip and ITBS. These can be painful, even disabling - and they can create havoc for your running career!
So, knowledge is power - and one of the best ways to protect yourself from these hip injuries is to learn about them.
• what the symptoms of the most common hip injuries in runners are
• the treatment of hip pain in runners
• and how to avoid developing these hip injuries in the first place.
Main thing for hip injuries and running is to find out the cause for the problem.
Ok, lets go ;)
Ok, 让我们开始吧 ;)
Let's have a closer look as some of the most common hip injuries from which runners, even well practiced and experienced runners - may fall victim to:
Hip bursitis, the snapping hip, ITBS and "the dark horse" : upper hamstring injuries.
Ⅰ. Hip Bursitis. A cause of hip pain in runners that often can be easily fixed.
Hip bursitis is a common problem. It creates pain around the outside of the upper thigh.
Basically, this painful condition gets its name from the "bursa" - sac filled with fluid that we all have around our joints.
基本上，这种疼痛得名于" bursa " – 一种充满液体的囊，位于我们关节的周围。
This bursa is a good thing to have as the fluid allows for the smooth movement between two uneven surfaces - i.e. your bones.
We all have a bursa between the two bony bits over the outside of the hip - the greater trochanter and the hard tendon that passed over this bone.
Your pain will thus be :
• On the outside of the hip.
• About in the height when you stand with your arms to the side of your body - and right where your hands start.
• You feel a "bony" thing there, that is the greater trochanter.
Ordinarily, all is well with this bursa, but if it becomes inflamed, you're in for a painful jolt each time the tendon slides over the bone - which is basically every time you move your hip of your leg : a regular occurrence for runners!
• Unfortunately, runners can commonly get this condition.
• Even more unfortunately, this injury is often overlooked.
I have seen it myself with many runners that could have been quite easily treated. Instead they have continued for months with the same kind of nagging pain in each stride.
Hip bursitis may be diagnosed by pain or swelling over the bones you can feel at the top of your hip. Any good physiotherapist (not always good to trust the doc ! ) will be able to palpate this.
From there, an x-ray will ordinarily be carried out to confirm the diagnosis and discount bone spurs or calcified growths.
If you, a runner, get a diagnosis of hip bursitis, this is what you can do :
The first course of treatment is to control the inflammation, through rest and anti-inflammatory medication;
• Icing the area can also help to alleviate the pain and swelling.
• Long-term, the bursa may need to be drained by a doctor, using a needle into the affected area.
A course of cortisone injections may also be prescribed.
You should not be afraid of cortisone shots in the bursa. This is a "sac", so an injection into the sack is only positive - no negative effects (as long as the doc has a steady hand!) as no tissue outside it is affected (like tendons,muscles).
So cortisone shots are often discussed, but for bursitis, it is a "common" understanding that is is perfectly ok.
To prevent the injury recurring, once this bursitis attack has been alleviated, you will need to undergo physical therapy which strengthens and stretches the muscles and tendons in this area of the iliotibial band.
Plus, main thing :
1. Know what caused it (usually too intense training/too much running combined with strength work in a short period of time)
2. Try and massage up the muscles with cross friction massage on the outside of the hip. This is often much more effective than strength work and stretches.
1. 了解导致髋关节滑囊炎的原因 (通常是，训练强度过大 / 跑步结合力量，短期内过多)
Better toned muscles and tendons should then glide more easily and not cause hip bursitis to flare up again in the future.
If you follow this advice, surgery to remove the bursa should not be necessary except in extreme circumstances.