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A tiny chip on my hip

alpinerabbit2010-05-01 19:43:34 +0000 #1
I have this one spot on my hip where I hurt a little: it is, according to the anatomy pics, where the tensor fasciae latae is attached to the pelvic bone (ilial crest). I thought it might go away with 2 weeks not running at all (vacation/cold)...

I've got a heat patch on - what else? Antiinflammatory cream?

I really want to run, even if I have to cut back on the amount, but not aggravate it.
Wahine2010-05-01 19:45:50 +0000 #2
Hey Alpine. I'm getting ready for a long ride so I have to keep this short.

First, try to book a massage. Second try to do these stretches:

www.easyvigour.net.n...ness/h_TFL_StrSt.htm

www.easyvigour.net.n...ip_flexorstretch.htm

I recommend stretching for 20 sec, 4 reps per session and 2 sessions per day.

If those don't work, see a physical therapist with manual therapy training. You might have a pelvic alignment issue and that could be why it's not improving with rest.
tattiefritter2010-05-01 19:54:58 +0000 #3
Second sports massage. The only reason I know what the Tensor Fascia Lata is because of my first (and only so far sports massage). After torturing me with my tight calves and tight right piriformis (which I was aware of), he then speculatively started messing with my TFL as in his words "its a good place for cyclists to get really tight". I hit the roof, it made the calves and pirformis work seem like nothing and I had no idea I was that tight there. He has helped loosen it off and I go back on Friday for another session - its a full hour

I am dreading what happens when he gets to my quads.

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