Hip Pain

[30something]

I get occasionally pain when I lower into a side split on the right below my hip on the outside of my leg (IT Band - I guess).

I do the foam rolling on it and that helps - but only a little bit.

What can I do to alleviate the pain outside of my leg - below my hip (IT BAND)?

[frozenpeon]

tilt your pelvis forward or try toes up split.

[prosteve037]

i have the same problem man... i'd like to know how to end this also..

i do tilt my pelvis forward and i've tried them toes up. but either way, my right hip, near the greater trochanter, hurts.

whenever i do a motion with my right leg that involves it moving outward (in a crescent kick like fashion), while laying down on my back, i feel the same pain. when i bring it back in, i hear my hip cracking multiple times.

Please help

[Ashtar]

So it's one leg and not the other... any pain during front splits done either way?

[simba_25]

It amazes me that people cans till post on here that they have pain and expect someone to be able to tell them whats wrong. None of us on here can actually tell you whats wrong without being a qualified physio/doc/sports therapist etc and not being able to examine you. If its causing you that much trouble go get it seen.

[noobtrickster]

i used to have pain in my left hip, but i still continued doing splits till my left hip clicked or something, then there was no pain but i got lower and now theres pain in my right hip, im still doing the splits and i hope my right hip clicks someday :D

[Ashtar]

That sounds kind of strange.

[prosteve037]

@ Ashtar, no i don't have any pain when doing front splits. just side splits.

hmm noobtrickster, what's this click you're talking about? is it painful?? please, i'm intrigued.

[noobtrickster]

hmm noobtrickster, what's this click you're talking about? is it painful?? please, i'm intrigued.

a click, dono how to explain it my english is poor, but either way its not painful...you just go down into your sidesplit, it hurts like a bitch and then a hip clicks, and theres no pain...my both hips click now when i do the sidesplits and theres finaly no pain, just good tension...im still far away from my sidesplit though :dead: but this clicking maybe happening only for me, dono...

[Bissen]

I have that too, I think. (Dunno if it's in the same place though...)

I have experienced though, that it gets better. I think I got it from straining it. It could hurt just after a sprint!

Now I do a lot of nice stretching, and it slowly gets better :)

[Diz2007]

I think the best perosn to ask is Jeeves:tongue:.You should just google or wikipedia it,you'll most probably determine the problem then.That's if you really don't want to see a specialist.

[T0M]

It amazes me that people cans till post on here that they have pain and expect someone to be able to tell them whats wrong. None of us on here can actually tell you whats wrong without being a qualified physio/doc/sports therapist etc and not being able to examine you. If its causing you that much trouble go get it seen.

There's always someone responding this way, is it cool or something? Are you part of the club now?

I mean it could well be that someone here has experienced the same thing and can tell what he/she did to solve it. Maybe it involves a certain technique.
I had pain in my hip, and I went to a physiotherapist. He told me my muscle was short and I needed to stretch. Than I told him I could almost do frontsplit/sidesplit. And he said that If I had that range of motion it was probably nothing and that he wouldn't help me.

That happens to me very often. When I visit a doctor they always assume that you come there to complain. As if I have nothing else to live for.
I'm sure that if I go see I doctor and I tell I have this pain in my hip when I do tricks. He'll be like, tricks wtf? Okej you just stop tricking for a while now until its over. But thats probably not what we want.

[noobtrickster]

I'm sure that if I go see a doctor and I tell I have this pain in my hip when I do tricks. He'll be like, tricks wtf? Okej you just stop tricking for a while now until its over.

haha so true, those doctors are no help at all...exept when i have a cold :ogre:

[simba_25]

There's always someone responding this way, is it cool or something? Are you part of the club now?

I mean it could well be that someone here has experienced the same thing and can tell what he/she did to solve it. Maybe it involves a certain technique.
I had pain in my hip, and I went to a physiotherapist. He told me my muscle was short and I needed to stretch. Than I told him I could almost do frontsplit/sidesplit. And he said that If I had that range of motion it was probably nothing and that he wouldn't help me.

That happens to me very often. When I visit a doctor they always assume that you come there to complain. As if I have nothing else to live for.
I'm sure that if I go see I doctor and I tell I have this pain in my hip when I do tricks. He'll be like, tricks wtf? Okej you just stop tricking for a while now until its over. But thats probably not what we want.

I post things like that because i know how pointless it is trying to get people to help on here. I'm training to be a sports therapist and i know that it is alot easier to solve a problem if you can see it for yourself and you can test it. I'm not saying that docs and physios have all the answers, some of them are crap, but they have a better idea than most people on here.

And when they say rest, its doesn't mean you have to stop doing everything, just the stuff that aggravates the injury. Its known as relative rest.

[Papa Lazarou]

The advice from this forum could easily give someone a better idea of how to handle it than they have already. "See a professional" comes up in most injury threads anyway. For most people, I think getting advice here is a step up from trying to deal with an injury by themselves.

[noobtrickster]

damn theres still pain left in my right hip...it doesn click anymore :agony: it actualy clicked 1time :tongue: but still,..i tried everything but theres nothing i can do to make it go away...still streching through the pain... :dead:

[Papa Lazarou]

*Dies*

DON'T STRETCH "THROUGH" THE PAIN!!!

Sounds like you're just stretching too fast. The muscle doesn't have time to adapt to the pull, so some extra strain goes to your hip joint (which "pops" into a different alignment... or something). You could also try tilting your pelvis forward more. Avoid pain.

Where is the pain by the way? I assume it's on the inside of your hip? Like at your groin?

[noobtrickster]

*Dies*

Where is the pain by the way? I assume it's on the inside of your hip? Like at your groin?

no the pain is outside...

[Papa Lazarou]

Hmm...

Probably a hip alignment thing in that case. Try tilting your hips forwards more. Do NOT force through the pain!

[noobtrickster]

ok gocha...

[J540lover]

I had hip pain and the click when I start learning kicks and doing stretching. Though it seems to have subsided now that Ive got more dynamic flexibility in my legs.
I used to have the pain in the hips when stretching for the splits too. Now I just feel the stretch, no hip pain. Progression is delicious.
Not thats very helpful. Could just be a matter-of-time thing. It was for me. Maybe just taking it easy and backing off for a while so you don`t hurt yourself.
And Papa Lazarou, don`t you get tired of solving people`s crunchy hip problems? I recall you helped me on mine too. lol.

[Papa Lazarou]

Not yet apparently =p

[J540lover]

lol. Good on ya ;p

[waterboy]

you guy sshould see a PT

whenever i start to feel that hip pain when i do splits, and less flexibility, i kno it's because my right hip has shifted higher than my left and that's what causes it.

it's natural because in tricking, you land on one leg a lot and sometimes you cant guarantee a smooth landing so the impact pounds your hips out of place.

i jus got my hips realigned and everything feels...new!

[noobtrickster]

I had hip pain and the click when I start learning kicks and doing stretching. Though it seems to have subsided now that Ive got more dynamic flexibility in my legs.
I used to have the pain in the hips when stretching for the splits too. Now I just feel the stretch, no hip pain. Progression is delicious.
Not thats very helpful. Could just be a matter-of-time thing. It was for me. Maybe just taking it easy and backing off for a while so you don`t hurt yourself.
And Papa Lazarou, don`t you get tired of solving people`s crunchy hip problems? I recall you helped me on mine too. lol.

i started learning kicks and doing streching so in time maybe the pain will go away...nice to see someone who had a problem i have right now...

[Papa Lazarou]

Have you tried tilting your hips forwards?

Getting the alignment of your femur and hips right is apparently pretty tricky. If it feels like a stiffness or a dull pain on the outside of the hip when you side kick or side split, it's probably because your hips aren't tilted forwards enough.

It may go away as you get the hang of kicking, but it would probably help you to actively try to work on the alignment.

[noobtrickster]

Have you tried tilting your hips forwards?

Getting the alignment of your femur and hips right is apparently pretty tricky. If it feels like a stiffness or a dull pain on the outside of the hip when you side kick or side split, it's probably because your hips aren't tilted forwards enough.

It may go away as you get the hang of kicking, but it would probably help you to actively try to work on the alignment.

i spent some time working on my hip alignment, and i did stuff that i quoted but still nothing, the pain didint go away and the hip doesnt click...everything is fine for my left hip though...ahhh im sick of this....ill give it some more time to click or something magical to hapen so it wount hurt or i dono...

[Papa Lazarou]

This might sort out what the problem is:

Try a new position for the side split stretch. Spread your legs as normal, keeping the ankles, knees and hips in a straight line, but have your torso parallel to the floor.

This should tilt your hips fully forward compared to the femur, and would almost definitely solve any alignment issue (if there is one).

[noobtrickster]

yeah i tried that today and it didint work...it still hurted in my right hip

[Papa Lazarou]

Well I'm stumped then!

I guess just choose stretches that minimize it. Maybe if you stretch all the muscles around your hips for a while, the problem will sort itself out. I guess you know you should try to have balanced flexibility in all the muscles of a joint.

[noobtrickster]

i trie to have balanced flexibility...thanks for the help anyway Papa Lazarou,..

[noobtrickster]

here i am again with my problems...i dont know if i am over streching or something, but, my knees kinda hurt(when i walk after streching, or the next morning)...and i havent done anything new out of my routine exept streching...been streching for a month, but still...sometimes diferent parts of my legs hurt, not only the knees...

[Papa Lazarou]

You think it's from side split stretches? Do you use isometrics? What other parts hurt?

You may be over-stretching. You could try stretching for a shorter period, changing to stretches with less weight on the stretched muscle, adjusting your stretching technique, or all of the above.

I'll use an example to explain what I think's happening. In the side split, the force of your bodyweight is pulling on your adductors, and on the connective tissue of your hip, knee, and to a smaller extent, ankle joints. Each of those takes up some strain. Pain in the joints suggests that they are being overly strained, so the obvious solution is to reduce the strain. Owing to various factors, the resistance of a muscle to a stretch increases with the extent of the stretch. If you move into a stretched position too fast for the muscle to relax, there will be greater resistance to the stretch, and more stress will go to other areas.

So one possible solution (technique-wise) would be to reach your maximum range more gradually. You could also repeat the stretch a few times, working up to your maximum on the last repetition. Finally, you could use lighter variations of the stretch before heavier variations in the same session. Like the butterfly stretch, then the side split position. Remember to wait a minute or so between stretches of the same muscle.

Warming up before hand (with dynamic stretches etc.) could also help.

If none of that works, you may need to strengthen some stabilizer muscles or something.

[prosteve037]

you guy sshould see a PT

whenever i start to feel that hip pain when i do splits, and less flexibility, i kno it's because my right hip has shifted higher than my left and that's what causes it.

it's natural because in tricking, you land on one leg a lot and sometimes you cant guarantee a smooth landing so the impact pounds your hips out of place.

i jus got my hips realigned and everything feels...new!

Is there like a scientific term or something for this hip shifting? I gotta research this because this kinda sounds like my problem

[Papa Lazarou]

Just see a freaking professional. Same for noobtrickster. If none of the (fairly limited) advice people on the forum can give helps - as in, fully removes discomfort - you should see a physio or something. Chronic pain is really bad.

Do not repeatedly subject your body to stresses which it is telling you are too harsh.

[noobtrickster]

no pain in the hips anymore...

[noobtrickster]

i got another problem, when i strech for side split it doesnt hurt anymore....but when i side kick it hurts and i cant even kick 90 degrees...in jujis flexibility tutorial for side lifts it says "The base foot will shift to point in the opposite direction of your kick during the stretch" but when i do that its more of a back lift strech...any tips?

[Papa Lazarou]

Same problem as before, and pretty common too. It's just hip alignment. Your hips aren't tilted frowards enough when you kick, and part of the femur gets blocked by the hip joint.

[CusTuM]

i got another problem, when i strech for side split it doesnt hurt anymore....but when i side kick it hurts and i cant even kick 90 degrees...in jujis flexibility tutorial for side lifts it says "The base foot will shift to point in the opposite direction of your kick during the stretch" but when i do that its more of a back lift strech...any tips?

Yea, you might have to get used to tilting hips as u kick. Also, good static flexibility doesn't guarantee high kicking, thats a strength thing too.

Supplements I think have helped me btw. I take glucosamine which helps lubricate your joints. It's often sold with MSM and Chondroitin in the same tablets with help reduce joint inflammation and cartilage regrowth respectively.

My hips still click btw. It feels like my femur sorta shifts into a better spot where it has greater mobility lol... lame right?