Stress fractures in the hip are most commonly experienced by distance runners doing intense interval training or competitive racing. According to William Prentice, author of "Principles of Athletic Training," the repetitive cyclical forces created while running can cause hip stress fractures, which are 16 percent of all types of stress fractures. Signs of a hip stress fracture include pain in the groin usually accompanied by a dull-achy feeling in the front of the thigh that tends to increase with activity and decrease with rest. Allowing the bone to heal properly by following a rehabilitation program may allow a full return to running in two to five months.
Step 1
Avoid weight-bearing activity for at least two months after the initial onset of pain in the hip area. Swimming or deep water running can be performed to maintain aerobic fitness. Avoid the breaststroke, which puts added stress on the pelvic region.
Step 2
Add weight-bearing activities gradually after two months if no pain persists in the pelvic area. You must be able to walk briskly without pain before running. Walk briskly for an hour and monitor any pain in the injured hip.
Step 3
Incorporate walking with running segments, alternating with days of swimming or deep-water running activities. Walk for five minutes, run for five minutes, and repeat this set three times on running days for the first week.
Step 4
Walk for three minutes, run for seven minutes, and repeat this set three times of the first running day during Week 2. Increase running time by one minute and decrease walking time by one minute each consecutive running day for the remainder of Week 2.
Step 5
Run 15 minutes, walk for two minutes, and run for 15 minutes the first running day of Week 3. Continue to alternate with swimming and deep-water running days. Run 20 minutes, walk for two minutes, and run for 10 minutes the second running day. Run for 25 minutes on the third running day and 30 minutes on the fourth running day of Week 3.
Step 6
Run for 30 minutes for two consecutive days, swimming or deep-water running on the third day of the fourth week. Increase the duration of the next consecutive running days by five minutes and continue this pattern, decreasing swimming or deep-water running days until you resume your normal amount of run training.
Things You'll Need
- Running shoes (less than 300 to 500 miles wear)
References
- "Principles of Athletic Training"; William Prentice; 2011
- DistanceCoach; Returning to Running After a Stress Fracture or Other Major Injury; Pete Pfitzinger
