Internal hip impingement can be treated conservatively with good results early on. You would need to fail conservative care before surgery is considered. Your therapist can guide you in some self ‘gapping’ movements using straps and bands. Relieving the soft tissue tightness around the hip will also aide in improving movement patterns and tolerance of impact (running). We usually use a ball or roller to mobilize the soft tissue ‘densifications’ that conspire to impinge the hip. Activity progressions can span the range from non impact cycling, to progressive impact training with unloading treadmills/elliptical/trail running. The key is progressive training over time to allow for adaptations that don’t feed into your impingement. Strength training is also key, and should be performed after your mobility activities. I would combine both pure strength movements pain free of hip hinges and squats, with some balance control weight bearing training. Progressions from two leg exercise, to single leg exercise will support your running. And lastly, a good core program will support optimal hip function.
I am 46 year old male who started running three (3) years ago. My training has been consistent the entire time and I would consider myself a “Category 2” athlete. My obsession is Spartan obstacle course races. In the past two (2) years I have successfully finished three (3) Spartan “Ultra” 50Ks and three (3) local trail 50Ks.
My most recent race was December 14th. I have advanced from just wanting to finish a race to actually “competing” within my age group.
I discovered Training for the Uphill Athlete book this fall and have been implementing the progression, gradualness, de-training, modulation, and heart rate zone principles. I do all of my running on trails and fire roads. My mileage ranges from 25-50 miles per week depending on the schedule. I implement one (1) to two (2) strength sessions per week which includes the Muscular Endurance gym workout. My strength and endurance have improved.
At some point during my weekly long run I would develop a shooting pain in my right hip/groin which usually correlated with a technical trail, rocky downhill terrain, or a pivot of the foot The pain would subside and I would continue on the run. This pain would usually reveal itself somewhere near the 15 mile mark. The pain would be present at the end of the run, but would usually subside later that day or be gone after a night’s sleep. The pain never revealed itself in shorter distance runs. I thought the pain was just part of the process. Most recently the pain worsened, I attributed it to running more miles on technical trails, and would consider it a 6 to 7 on a pain scale. The pain became dull and stayed with me. I realized this pain was not part of the process and stopped running this past week. I suspected it a hip flexor injury. Yesterday, I went to see a sports doctor.
The X-ray and exam revealed I have a hip impingement (cam impingement) condition for both femurs due to the structure of my femur bones. Interestingly enough, I don’t experience any pain in my left leg.
The doctor prescribed me an anti-inflammatory (Meloxicam) and Physical Therapy sessions. I will be scheduling those session as soon as possible.
1. Has anybody experienced this same condition and what actions did you take with what
2. What exercises should be implemented and what exercises should be avoided?
3. I want to continue my run training. Should I continue running up until the point
where I feel the pain and then stop running. I figure I would mitigate the issue
by sticking to less technical trails. Is this a crazy idea?
4. Has anybody had surgery because of this condition, and if so what were the
5. Any other advice to stay on the path and get back into the fight?
Thank you for taking the time to read and or respond to my inquiry.
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