Guilty, I'm slowly ramping back up my mileage and intensity but it's been over the course of about 12 weeks now. I'm starting to get some very mild outer hip pain above the outer thigh bone in the muscle region. Does anyone have any suggestions for a good stretch for this area or exercises that better target this region?
I'm not PT, but I've been quite a bit and often find myself reading up on injuries and trying to learn more.
Often, but not always, a sore region is due to weakness in that area or a nearby area. So my recommendation is strength work around that whole region. The caveat being, it should not hurt! If it hurts while you work on the exercises, you'll probably need to go see a pro.
Lunges. Check out the Lunge Matrix video on youtube. You can do it before every run.
Band work. Get one of those big bands, put it around your ankles, and do side steps back and forth. Do forward marches where you step forward and out with the right, then take the left foot and bring it parallel to the right. Take the left and step forward and out (roughly at a 45 degree angle). Bring the right up along. Go forward for however long your stretch is, then do the same step backwards. Finally, spread your legs apart to get good resistance on the band (for this is a little wider than shoulder width) and march forward while keeping your feet wide apart. Your forward steps might only be 6 to 10 inches. That's great, more steps. Go forward until you run out of room, then do the same step process going backwards.
Do these 2-3 times a week. You'll find your glute medius and whole hip region get nicely worked. Repeat it for a month and you'll be surprised how much stronger and straighter everything in that region feels.
Before it gets worse wrote:
... some very mild outer hip pain above the outer thigh bone in the muscle region.
What you've described is a classic presentation of trochanteric bursitis. Stop running and let it subside, then treat the underlying cause(s), likely weakness in your glutes/hip, and/or tightness in your ITB causing your form to break down and irritate your bursa. The good news is that this is easy to treat and you will get better. The bad news is that my co-pay is $400.
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