Groin pain when running – errors when running and the way to correction
In the previous part of our series, we discussed what are the sources of pain in the groin and what happens when the groin hurts. As a reminder: groin pain very often comes from the hip joint itself. The hip joint is not the protrusion on the side, as we often mistakenly assume, but is located behind the groin. What are the most common causes of muscle overload of the hip and the appearance of structural changes in this joint? Of course, we will focus directly on walking and running.
1. Leg position, pedal
The foot forms the basic basis, such as the foundations of the house. As well as the foundations are built, so the quality will be the statics of the house above them. If the leg is so-called with pronation, that is, if there is an excessive twisting of the inner ankle inwards during the step, the entire lower limb is twisted inward and it is the hip (together with the knee) that carries it away. This movement is very unfavorable for the hip joint. Problems with the groin can cause even just a bunions at the foot. To bounce off it, you have to twist the entire lower limb from the hip inward. Likewise, the activity of the sole of the foot determines how we will use the muscles above it. If the fingers are not working, we sit more in the run, so our hips are still wrinkled.
2. Position of the pelvis
If we are too sagging in the loins and the pelvis is planted, the hips will take it away in addition to the back. When we’re bent, our hips are actually still wrinkled. When the hips are wrinkled, they cannot properly stabilize them from the side of the muscles designed for this. The hips are then unstable from the side. At each step, we hang in them and thus pry them.
3. Body center
The quality of involvement of the body center affects practically everything. And how could they not. The center of the body is the frame of movement. Its proper strengthening is a basic prerequisite for the proper functioning of all other muscles. If the chest and pelvis are not well connected and strengthened, there is more movement than it should when walking and running between them. This excessive movement allows other parts of the body to move less. And this is precisely the case with the hips. We want to take a step, but the hip itself steps only a little, because the whole pelvis rolls over and the thigh goes with it. Thus, the hips do not work, on the contrary, the waist is still “squeezed”. And this bothers both the back and the hips.
4. Step length and frequency
And finally, we are at our own running technique. The key is the frequency of steps. If we keep an eye on it, we may even have half won in terms of proper technique. A shorter step and a higher frequency will reduce hard impacts and pulling the foot out in front of the body. It will also help us to strengthen in the waist, that is, to better use the hips. That’s the minimum we should do for a better run.
Run or not run if the hip joint is not in order?
In the first place, it is necessary to exercise so that the root cause does not act further and can not continue to damage the joint. We can do this if we did not let the problem go too far, that is, to a more extensive hip damage. Proper involvement of muscles needs to be gradually translated into normal daily activities, i.e. mainly walking and running. If it was just a functional overload, exercise will help quickly and we can return to running without fear.
If we have a hip already a little damaged, or we have some disadvantageous disposition, such as a developmental hip defect, the exercise and control of the running technique will be the alpha and omega. If we manage to compensate for the disadvantageous disposition with exercise, the door did not close before the run. However, some caution will probably be required when choosing sports. It is not advisable for all sports to take place vertically on the legs. It is good to alternate sports on the legs (running) with sports where the hip does not work as a supporting joint (swimming, cycling). This will give us a longer, albeit less intense, running future.
Surely there is an example of someone who, despite a lot of negative innate dispositions, was an excellent runner and did not have any problems. Just because we know one or a few such examples does not mean that our physical endurance is the same. Whether or not we will have problems, there are a lot of other factors, whether it is our ability to regenerate, the setting of the psyche or the proverbial weak link that determines the strength of the whole chain, that is, the organism. Therefore, it is necessary to approach the body with humility and listen to it carefully!
Comprehensive information about running from the perspective of various experts can be obtained at the all-day workshop HEALTHY RUNNING
We are preparing this series for you in cooperation with BeBalanced.cz.
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PREVIOUS EPISODE OF THE SERIES:
Groin pain, part 1 – sources and causes