What condition do I have? Injured for a year now. Hoping someone has some wisdom to share.

Oh and two things that might be relevant are that I get a snap in my hip every morning the first time I extend my hip (either in bed or the first step I take) and also when standing up after sitting down for a while.

It also hurts to forcefully contract my right glute. If I tense it, or do most glutei related exercises like the hip bridge etc, I feel a pain in the hip and even some super mild symptoms in my nerve. It's like just tensing my but presses my sciatic nerve, what's that about? No wonder my body deliberately tries not to use that muscle now but that'll cause more and more issues down the line and is most likely why my Ql (among others) is irritated so constantly.

bump

Do you sit in a chair for work? Are you sitting the majority of the day?

Waitforit4 wrote:

Do you sit in a chair for work? Are you sitting the majority of the day?

I was a busy musician before the pandemic hit. Was never sitting for long. Rehearsal to gig to lesson to practice to lesson to gig. Managed 5 years of that lifestyle and moderately serious training (17 low 5K). This did start after the pandemic struck and I was suddenly very sedentary in-between running workouts. I've forever wondered if that was the cause, but nothing seems to undo what happened. Hence 1 year on I'm still messed up and I believe, getting worse.

Injured4oneyear wrote:

Waitforit4 wrote:

Do you sit in a chair for work? Are you sitting the majority of the day?

I was a busy musician before the pandemic hit. Was never sitting for long. Rehearsal to gig to lesson to practice to lesson to gig. Managed 5 years of that lifestyle and moderately serious training (17 low 5K). This did start after the pandemic struck and I was suddenly very sedentary in-between running workouts. I've forever wondered if that was the cause, but nothing seems to undo what happened. Hence 1 year on I'm still messed up and I believe, getting worse.

I had something similar a few years ago and was told it could be related to a labral tear or something else (they weren't sure).

The only thing that helped was not sitting in a chair as much and doing stretches/strength. Sometimes it hurts after hard workouts but I'm running 60mpw fine now. I buy really good chairs to sit in now and it helps.

I am not a doctor so take what I say with a grain of salt.

Hip issues usually stem from a lack of strength or mobility and range of motion in the hips. Another common cause is a lack of activation in the glutes. This causes there to be more strain put on surrounding muscles which can cause a hip injury.

One thing I found helpful was the Myrtl Routine. I do it after every run and has helped me a lot with hip issues. Also, I added the lunge matrix before every run which is helpful because it strengthens every muscle in the legs which can help lessen imbalances that could be contributing to the injury, and it warms up the muscles before you start running. You can find youtube videos of each of these routines.

robert678 wrote:

Hip issues usually stem from a lack of strength or mobility and range of motion in the hips. Another common cause is a lack of activation in the glutes. This causes there to be more strain put on surrounding muscles which can cause a hip injury.

One thing I found helpful was the Myrtl Routine. I do it after every run and has helped me a lot with hip issues. Also, I added the lunge matrix before every run which is helpful because it strengthens every muscle in the legs which can help lessen imbalances that could be contributing to the injury, and it warms up the muscles before you start running. You can find youtube videos of each of these routines.

Hiya. Thanks for your suggestions. I'm familiar with both routines and was doing both a couple of times per week to stay injury free before this happened. I'm also a big advocate of glute strength and was doing regular deadlifts, SL RDLs, heavy swings with a 40kg KB and other things. Some of the physios I've seen hoped that things would go away if I did some of these exercises but it seems they just bring on symptoms. I still have lots of the strength in these movements from back then.

The problem is that now, my right glutei and hip hurt when I forcefully contract it. Even just standing still so there is some issue at work that I don't understand compromising its activation. Because of this, it's definitely getting weaker but glutei exercises just seem to irritate the nerve and irritate the hip pain. It's a downward spiral.

Sorry, I'm not trying to be argumentative, I'm genuinely grateful for you taking the time to write something.

I have had my share of similar problems but not as much as you. Initially I used self massage of any tight muscle behind the pelvis. Stretching has not helped me much and could even make it worse I believe. If this is a damage to the nerve I would try to limit sitting and even laying on the sides with a flexed hip. You could try to increase flexibility for the hip flexors though to ease a possible pelvic tilt.

If it is irritations on the nerve from tight muscles in the glute area, massage should eventually help some.

A big improvement for me was stop reaching in front of me and landing on a flat foot underneath my body. Reaching gives me irritation within days.

A last possibility is a classic back injury irritating the nerve, but you seem to have hip problems and not back problems

There's some good advise here. Thank you for your post. May I ask how you went about massage. Palpating yourself or foam roller/ball? Should it hurt a lot. I've had mixed thoughts on my experimentation. I've had moments where I felt I was onto something that would help but have also irritated the condition.

As an aside. Does anyone here know about Ischial Tuberosity? That is precisely where I have the constant pain and precisely the area that snaps and pops when I stand up after being sedentary for a while.

Injured4oneyear wrote:

There's some good advise here. Thank you for your post. May I ask how you went about massage. Palpating yourself or foam roller/ball? Should it hurt a lot. I've had mixed thoughts on my experimentation. I've had moments where I felt I was onto something that would help but have also irritated the condition.

As an aside. Does anyone here know about Ischial Tuberosity? That is precisely where I have the constant pain and precisely the area that snaps and pops when I stand up after being sedentary for a while.

using my fingers pressing hard at "stiff" or "sore" points all around the back of the pelvis, Especially close to where the muscles and tendons attach to the bones/pelvis. 10-20-30sec max. Not too much cause then the muscle might be sore and stiff. Massage of back thigh has never had any effect. I have had to be careful not to apply preassure to the nerve itself. I stand on the other leg, then it works the best to apply preassure