college runner wrote:
I tried doing some core work, but I felt it aggravated the lower abs and iliopsoas. Is there certain exercises that should be avoided? I noticed that when I would lay down and lift the leg of the affected side, I would feel pain in that groin/inguinal tendon area along with in my ilopsoas.
Its possible that your hip flexors are now very very tight and need to be released. I had this too and found out later that my internal rotators and rectus femoris were extremely tight due to too much rotational torque while running on track curves. Like u, I could not lift my affected leg w/o pain in the groin, until I got my entire hip joint musculature stretched out.
Its possible also that u might be over-reliant on that leg/hip for standing or for support when u run. If its a shorter leg then this could create the same issues.
But I agree w some of the others that if u r unsure and nothing works, better to see the doc if u can afford it. I shd also say that try some foam rolling/massage and stretching yr hip flexors and rotators b4 seeing the doc, and strengthen your glutes. Strong and functional glutes go a long long way in helping w hip problems, unless u are already having a damn serious tear in that area right now, in wh case medical intervention will take precedence.
Along w all that watch yr posture and techq, esp when u run. If u tend to extend yr leg out front u make the hip take way too much of the impact and torque. This usually comes tog w a trunk that's way too erect and not relaxed. There has to be a general forward total body lean fr the ankles, so that yr glutes can fire to take yr hip backwds w each stride. This body position also enables yr foot to land under yr hips and not in front. In this position, the whole body takes the landing shock, not any isolated area. This means that yr body shd move first, then followed by yr legs.
If yr leg extends forward to 'grab' more ground w each step, then the problems start trickling in, first fr the feet, then the knees, or for others its the low back and hip first, bec this running style makes yr leg a pivot over wh yr upper body leverages itself to 'vault' over the ground. The hip joint area will then receive most of the pressure. It then doesn't matter how strong u r in the hip muscles or the postural muscles; wrong movement will result in injury in even the most well protected of joints.