It feels like a deep pinch in my hip that has stopped me running in my tracks

"I have unfortunately pulled up with an injury that has stopped me running in my tracks.

Saturday 25th May (just over a week ago) I warmed up for my 5k race and felt soreness in my left hip. I just ran on because I've had aches like this before in my hips and it just goes away the next day.

It hurt all through last weeks training, and I've stopped all running since last Friday.

It hurts to walk on and do one legged squats. It feels like a deep pinch in my hip, as well as near my medial glute.

I've had my hip flexor worked on and that was tight, but hasn't relieved the pain.

Have also had my back, hamstring, ITB, and glute area worked on without relief.

Going to see my favourite massage guy this Saturday to see if he can help.

Was wondering if you could provide me with some advice?"

_____________________________________

Gary:

Tensor Fascia stabilises the
leg during single-leg squats

The most common cause of the pain you are describing is strain to the small muscle that stabilises the hip during single leg squats, called "Tensor Fascia Latae".  If this is not the case for you, please reply with a photo with the exact spot marked with a felt pen, thanks.

Possible causes:

Unaccustomed running over hilly, uneven terrain; Running drills that involve high leg raises, or changes in direction; Gym exercises such as box jumping, Pilates, aerobics classes.

If this muscle has been damaged, it is most often experienced as a sharp pain in the side of the hip and a feeling like the affected leg may collapse during a single leg squat.  There may be associated spasm and dysfunction felt in the gluteal and there may be pain in the sacroiliac joints and low back.

Treatment:

1.  Rest the legs for no longer than about five days.  Any longer is likely to be counterproductive. Use the time out to exercise the rest of the body.
2. Deep tissue massage of all of the muscles about the hips, including backside, low back, hamstrings, ITB and thighs.  But only once a week as per the usual advice found in my many earlier articles about deep tissue massage.  Do both legs.
3. You may be able to self massage the tensor fascia: Sit in a chair; Lean forward so that the point of the elbow can dig into the tensor fascia muscle.  Keeping the elbow firmly on the muscle and using pain to guide you, firmly grind away at the tissue with pressure.  It may be quite uncomfortable at first; but the pain should diminish over the following few minutes.  The muscle may also feel as if it releases and softens.  Do this for several minutes then leave it for a week.  Then repeat weekly for as long as is required for a 100% recovery.
4. Stretch the hips every which way - Gently!  No excessive stretching during this period of healing.
5. Ensure your protein, mineral and vitamin intake is on the high side, especially magnesium which is associated with muscle spasm when deficient.  Exactly what you need to increase, or even reduce, is best determined by a current hair tissue mineral analysis.
6. Gradually reintroduce running from about five days.  Have a rest day between each running workout; but this rest day is best an active day doing vigorous exercise other than running.

About this website 

The advice in these articles is given freely without promise or obligation. Its all about giving you and your family the tools and information to take control of your health and fitness.

My right hip flexor is really sore

"My right hip flexor is really sore.  Its been playing up for the last few weeks when i go for a run.  Its not over-use though because im only running about 3 times a week.  But its noticeably worse when i run uphill.  and then when i stop running it really hurts just when walking or when i commence running again.  

Do you think it could be due to doing hard runs when unconditioned?  and perhaps straining my muscles when uphill running due to working hard?  Hard to stretch it out aswell....it doesnt really seem to feel like it is doing anything.  Could it also be due to the surrounding muscles being weak or tight? perhaps my quads?"

Mary
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Gary:
The problem is unlikely to be due to weakness but there certainly could be a problem with tightness.  The most likely muscles to be affected are the iliacus and psoas major muscles which can go into spasm from the combination of exercise plus long periods spent sitting (Mary is a student, so spends many hours sitting).  The other muscles most often suspect are the tensor fascia, or any of the thigh muscles that attach to the front of the pelvis, or the gluteus medius, all of which detest long periods of sitting following exercise.

The solution is a combination of regular exercise, stretching to give a break from sitting and deep tissue massage about once a week.  The massage will be particularly effective.  Massage not only the area that is most effective, but also the entire musculature about the hips and thighs right down to the knee and as high as the lower back.

The two problems with getting deep tissue massage is finding a decent therapist who knows what they are doing and then being able to afford it once a week.  A good therapist may go for about $120 per hour or more.

Here are two sets of exercises that can be done daily and to break up sitting far too long!

Running Stretches 2012 Mobility Exercises 2012

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About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.

Do Metal-on-Metal Hip implant devices cause illness from metal toxicity?

In an interview on New Zealand National Radio this morning about the recall of some metal-on-metal hip implant devices Medsafe's, Dr Stewart Jessamine, stated that there was not a problem with toxicity caused by metal getting into the blood stream as these devices break down.

I don't think he can confidently say this because there is growing evidence that ions from metals used in these devices, such as chromium and cobalt, may cause ill health.  Here is an excerpt from an article that outlines some of the concerns that Dr Jessamine has dismissed.

"The most disturbing of these questions concern reports of "a small number of patients who may have developed symptoms or illnesses elsewhere in the body (systemic effects), including effects on heart, nervous system, and thyroid gland," according to Sena.

The worry is that the metal-on-metal contacts in the hip replacements grind off tiny metal molecules -- chromium and cobalt ions -- that might be toxic. Or not: There's not enough information to prove that the metal ions actually cause the adverse events that have been reported."

Source: http://arthritis.webmd.com/news/20110513/metal-hip-replacements-toxic-effects

We are talking about parts per million here - very, very tiny amounts of these metals may all that is required to have profound adverse effects on the human body.  The amounts can be so tiny that they will not show in a blood test but they will show in a Hair Tissue Mineral Analysis (Which may explain why certain parties do all they can to discredit this valuable forensic test).

Here is the first and a repeat Hair Tissue Mineral Analysis (HTMA) of a 62 year old man who has had a metal-on-metal hip implant.  He has been suffering from a number of health problems, the most serious being an irregular pulse which, at times, requires medical intervention,including medication and defribillation.  Needless to say, this is highly distressing for him.

When viewing his HTMA charts there is consistent, though varying evidence, of excessive levels of elements such as chromium, cobalt, tin and vanadium.

This raises the question: "Where did these come from?"  Since this is an unusual mix of elements to find raised in the hair of a human being, the smoking gun has to be the metal-on-metal hip implant which is known to release trace amounts of toxic metals into the body.  Is it mere coincidence that this person has worsening heart problems after having this hip replacement?  I suspect there is a link that is worthy of further investigation.

If you know of anybody who has had a hip or any other kind of joint replacement, please encourage them to contact me about getting a Hair Tissue Mineral Analysis completed.  The only way we can prove if there is a link or not is to do many of these tests and see if we get a familiar pattern of results.

__________________________________________

Here's an excerpt from the Medsafe press release:

41 New Zealanders who received a MITCH THR hip implant device are being contacted by their surgeons after an international recall of the device.

Data from overseas joint registries indicate there have been higher-than-expected failure rates in the metal-on-metal hip device at the three-year point following implantation.

Dr Stewart Jessamine, Group Manager for Medsafe, says the primary cause of failure is loosening and movement of part of the hip joint replacement.

“As a result of the increased failure rates, patients who have this implant will need to be followed up annually for the life span of the implant. “

Source: http://www.medsafe.govt.nz/hot/media/2012/RecallHipImplantDevice.asp

_______________________________________

About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.

Advice for a cyclist having trouble healing

Hi Gary,
I'm admittedly quite a mediocre cyclist who has only ridden MB, and only now have I decided, 16 years after severe head injuries to take on road-riding. Unfortunately I seem to have a predisposition to minor accidents, the last a fortnight ago when a Taxi-driver 'T-boned' me on my motorcycle. I've managed to get away with only deep bruising in my left hip, but not only does it prevent me from cycling it also prevents me from working! Diet-wise I've always eaten wallaby (v.low fat, great stuff), vegetables, plenty of fruit, non-processed dairy food (cheese too but I don't think I can call it non-processed!). Unfortunately last year I had a bad reaction to liberal quantities of fish oil, which is particularly disappointing since I've never heard of anyone else who has that problem!
... help?!!!
____________________________________________
Gary:
First of all, I wonder a little about the wisdom of your choice of cycling on the road.  Cycling on the road, even for a highly experienced cyclist, is hazardous and further head injuries are near the top of the list of potential injuries - death is another.  You just do not want to risk another hard whack to the head.

How can I avoid getting "tin hips" (hip replacements)?

Gary
During the last 18months or so I have had several (3 or 4) instances of hip joint soreness.This has been after more than two hours of exercise :running,tramping and skiing. It has not been a severe pain merely an irritation causing minor limping. Talking with peers who have had hip replacements makes me wonder whether I'm in for a tin hip myself - if I don't prevent this getting worse.

Years ago I used to have knee pain problems but with regular glucosamine (currently Nutralife Joint Factors 4500) use the knees have been totally painfree. Any recommendations re tin hip avoidance? I'm 67,running 1-2 hours about 3x a week,tramping 30-40 days per year (no more heavy packs) and ski also some 30 days per year...and would like to continue for some time yet!
Regards
Peter
__________________
Gary responds:
Peter, itis all good news: The pain you are describing and the kind of activities you are involved in suggest that the cause is probably spasm of the backside muscles, radiating down the outer side of the hips.

Often called "runner's hip", "iliotibial band syndrome" or "hip bursitis" and sometimes "sacroiliac joint pain". You probabaly have a bit of the lot!

That the taking of glucosamine and chondroitin with MSM has alleviated your knee pain but not your hip pain is a further indication of the causes being soft tissue rather than bone and cartilage.

The solutions lie in reducing the inflammation and spasm which you will feel as a tenderness upon firm pressing or rubbing deeply into the affected areas:
Nutrients

• Reduce inflammation by taking plant antioxidants three times daily (In this case the best one at best value is Nutralife Fruitful Greens).
• Reduce muscle spasm with a 3 times a day dose of Agewise Coenzyme Q-10. Q-10 is at the heart of mitochondrial function and the closest yet to the Fountain of Youth. It is also a powerful antioxidant.
• Complete an Active Elements assessment via this website and take the tissue salts formulation that is prescribed for you.
• Keep taking the JF 4500 for healthy joints (all available off this website store).

Massage
Get a once weekly deep tissue massage of the backside, low back and all of the thigh muscles. Look for a strong and experienced massage therapist. Give preference to a large, hairy person with meaty hands and a name like Olga or Igor. Start this about two weeks after you have started taking the nutrients.

You may feel sore for 3-5 days after the first few sessions; but there should be a notable improvement in pain levels after about the 3rd. Give it about 6 sessions to be sure it is going to work.

Stretching
I am displaying several exercises that are beneficial for stretching and mobilising the muscles about the hips and low back. Do these most days.

Please let us know how you get on.

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Basketball player with sacroiliac joint dysfunction pain

My name is Laz and I am a basketball player playing college basketball in United States. I saw your video about glucosamine and chondroitin on Youtube, and I need your advice.

Around begining of September 2008 I started experiencing pain in my lower back. After seeing a spine specialist, I found out that I had an SI(sacroiliac) joint disfunction. I'm sure that you are familiar with it but just in case - a joint between my hips and the base of the spine (sacrum). Doctor told me that it was overused and was lacking some liquid for fluent motion, and that was the reason why the range of motion in that joint decreased. I tried everything to fix it - I went to chiropractor, did physical therapy for a long time, took time of from practicing to get some rest etc. Nothing really helped me. Up until a week ago it was very painfull.

Then I bought "Sundown"(name of the company) GLUCOSAMINE CHONDROITIN Advanced Formula dietary supplement in a form of a tablet. I started taking it a week ago 3 times a day and I really feel some relief. The pain and the inflamation reduced. I am 22 years old and plan on playing basketball for a long time.

I am performing on a high level every day besides the pain that I constantlly feel. Since the SI joint is a joint like any other and the dietary supplement helped me in such a short time I was wondering, considering your expertise in the field, if you could recomend something, that in your oppinion, will regenerate the cartilage completelly and help me in future.

Laz
_________________________________
Gary Moller responds:
Laz, the better joint food supplement would be the Balance Joint and Cartilage Repair for Athletes. Take about three scoops per day for about three months with food and then reduce to about 1 per day thereafter. I can deliver to the USA at competitive prices, by the way.

While this is undoubtedly of benefit, you will find that there may be a more simple cause of the sacroiliac pain. Basketball involves violent use of the butt muscles. These are likely to be knotted and inflamed, consequently locking up the sacroiliac and hip joints. Scaroiliac joint dysfunction would have to be the most common back complaint and I see at least one new case every working day.

Try a once weekly deep tissue massage of the butt, low back and upper leg muscles, concentrating on alleviating all areas of hardness and tenderness in these muscles. There are sure to be many! Do regular hip and low back stretches. My book on back pain is a good resource of these exercises. You should notice significant relief and boost in basketball performance within 3-4 weeks of commencing these.

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Cycling is a pain in the Butt

Hi Gary,
I’m a recreational cyclist in my 66th year. I’ve enjoyed excellent health and partake in regular exercise at a gym to maintain good fitness. Over the last 6 months or so I’ve been noting discomfort in my right hip/buttocks area that is in contact with the saddle seat after about 2 hours riding onward. It’s alleviated by raising out of the saddle or taking a rest but comes back quickly when I resume riding. It’s not a sharp pain but rather dull but certainly persistent and intense. It’s also alleviated but sitting noticeably off-centre on the saddle but I don’t want to cause other strains. I’m suspecting nerve irritation as it passes around the ischium. I also experience numbness on my skin on my outer thigh from knee-level to about mid-thigh. The numbness is long-lasting.

I’ve tried a gel-seat but the extra padding doesn’t make a noticeable difference. I’ve wondered whether to go wider (more padding) or narrower with the saddle. My current saddle is a WTB brand (Speed V). It’s relatively narrow with a moderate groove but I’ve seen narrower and bigger grooves.

Does this sound like a familiar cycling problem from your experience? Any suggestions about a solution? (I’ve made an appointment with my GP for a medical interpretation as well.)
______________________________________
Gary
This is a common problem that is most often seen in roadies and not often in mountain bikers. I have suffered this problem a number of times, the most recent while doing a long 2 hour road ride on my mountain bike before getting to the off road sections. Once off road, the problem alelviated.

Roadies tend to maintain a static body postion while a mountain biker is constantly shifting position and hence the clue as to the solutions. There is not a single solution; but a mix:

• Ensure the seat is angled flat and then try slight tilt adjustments forward and back of just a few degrees. Also experiment with slight adjustments of the seat being slide back and forwards a few mm at a time. Try slight adjustments to the seat height. But this can get complex and be careful not to completely mess up your bike setup. Get help as follows...
• Even if you have had your bike professionally set up to your body, go get this reviewed again, including adjustments to the handlebar stem and height and angle. Slight adjustments can make a world of difference to comfort and pedal power.
• Fat, padded seats are a sure guarantee of a numb arse. The only pressure point on the bumb should be on the ischial tuberosities (bumb bones) and not the soft flesh. Use a hard, high quality road bike seat and wear high quality padded cycling shorts.
• When riding, stand up on the pedals now and then and extend the body and hips. But take care of passing traffic, pot holes and not when leading a bunch please.

In addition to the above and of equal or greater importance. The most likely cause of the numbness and pain is spasm of the muslces about the hip. This can build over many years and is aggravated by the static roadie position and pressure on the bum.

• Get my book on back pain and do the low back, gluteal and hip stretches before a ride and in the evening. You can also do them during a ride by stopping and having a quick lie down and stretch (get off the road first).
• Get a once weekly deep tissue massage of both butt muscles, low back, the front, back and sides of the thighs by an experienced massage therapist. Get stuck into the really tight, painful parts. You should notice relief within 3 sessions.
• Because of your age you might like to try a 8 week course of Co Q10, plus Active Elements 4.2 and 4.3 (3 per day of each with your meals). You should notice an improvement in power and endurance and less muscle pain and cramping.

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I am suffering hip and buttock pain - Please help!

Dear Gary,
I am praying you can help me. I have suffered hip and leg pain for the past 9 months. Anti-inflammatory medicine has not worked and a recent cortisone injection into my hip does not seemed to have improved it. If I don't do too much during the day, I have minimal pains here and there but as soon as I try to lead my normal life i.e. cleaning my house, 30 minute walk, gardening etc, the pain comes back severely, in my hip and buttock area, around my kneecap, tight calf muscle and aching ankle. I also cannot sleep on my affected hip. My ankle on this leg is weak from spraining in my twenties. I am 43 years old, 3 kids. I am desperate to get my life back. Could you please advise me on what supplements may help me.
Yours sincerely, Cathy (USA)
________________________
Gary
Cathy, I am not surprised that cortisone has not relieved your pain. Refer here for more about cortisone injections.

The most likely cause is you have chronic inflammation and spasm in the buttock and iliotibial band which extends down the outer side of the knee to the tip of the fibula. Refer the diagrams to the right - look at "Gluteus Maximus", "Tensor Fascia" and "Iliotibial Tract of Fascia Latae". Being unable to sleep comfortably on the affected hip gives the best clue as to the cause.

Solutions:

• Ensure your body is extremely well nourished and therefore able to heal. Complete an Active Elements Assessment (I will report back with the results several days later). Ensure your diet is rich in all the essential fatty acids and you have a little protein with each meal. Ensure you have a rich supply of all the fat and water soluble vitamins.
• Be drugs free. If you are on medication such as heart and cholesterol drugs, antidepressants, anti reflux and many, many others, these are probably interfering with healing in many ways, including interfering with liver function (causing toxins to build up). You may need to talk with your doctor about getting off medication (I can suggest natural, healthy alternatives to specific medicines)
• Get a weekly deep tissue massage to the lower back, buttocks and legs - both of them. But do not commence this until you have had the nutrition in place for at least 2 weeks and drugs free. If you can not heal quickly and thoroughly, deep tissue massage will be somewhat akin to little more than a ritual weekly beating. If the massage is done well and healing processes are responsive, you should notice a significant improvement in your hip and leg pain by the 3rd session. Carry on weekly until completely pain free and then have the occasional "maintenance session".
• Stretch Gently. Do so about every 2-3 days rather than daily. My book on Back Pain has a good selection of safe stretches for the low back and hips.

Cathy, you may find the same processes going on with the muscles of the weak lower leg and ankle. Apply the same principles of massage. You have a "weak side" possibly due to the flow on effects of that old ankle injury.

Please let us know how you get on and wishing you all the best!

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