coffee dad wrote:
For anyone interested in answering a really basic question that google could probably address, what is your go-to routine for your core and hips? Since getting "serious" about running a year ago it seems every time I build up to a decent amount of mileage plus workouts, after a few weeks I end up with persistent soreness in my hips/lower core/groin area...no sharp pains or anything, and not really noticeable outside of running, but it's not enjoyable and takes some time to loosen up. While I do some strength training, I've always neglected core-specific stuff and it's probably time to introduce some preventative measures. Any recommendations are appreciated!
A few years ago I dealt with sore hip flexors/lower core/groin soreness. It didn't stop me from running or I didn't notice really have an impact on my paces/times training for the one marathon I ran through it. But it was always there and, unlike you, I did feel it outside of running especially until I got a stand-up desk at work as sitting exacerbated it. It was bad enough that I could feel it even while just lying in bed. Eventually I went to PT for it. I got a list of stretching and strengthening activities. Some of them I can't do at home because I don't have the gym equipment but others are easy to do. Of course once I started feeling better I slacked off on it ... and earlier this year started feeling the soreness again while working from home because of the terribly un-ergonomic chairs I have at home, so I'm back to focusing on doing the core work, mostly every other day. (I mix in other stretches and exercises as well to space out the work on the specific core muscles and also to stave off other issues like runner's knee which I have dealt with several times in the past and IT band troubles.)
1) Stretch the groin area by kneeling on one knee, have the other foot flat on the floor so your leg is bent 90-degrees in front of you. Lean forward to stretch the hip. 3x30sec each side.
2) Clam shell leg lifts, 3x10 reps each side. As you get stronger you can use elastic bands to increase resistance.
3) Planks, rest on your elbows with legs out behind you and hold your core flat; I've found the closer your feet are together the harder they are, 3x30sec
4) Using an exercise ball, kneel with your elbows/forearms on the ball and then roll forward on it extending your arms and torso until your back is flat, then roll back using your core muscles to pull yourself back; 3x10 reps
5) Stretch by sitting upright with bottoms of feet together in front of you, 3x30sec
6) Use an elastic band around your ankle, attached to something immovable like a table leg, and pull side-to-side, 3x10reps each leg
7) Using exercise ball again, lie on your back with your legs on top of the ball. Lift your hips and hold your body flat, don't let your elbows rest on the floor to help you, it can take a few tries to get the hang of being stable. 3x30sec.
I'm seeing improvement. Also helps that I am back at work with ergonomic desk chairs and my stand-up desk again (which I use to stand probably 50% of the time).