Hip pain after workout?

[morkus64]

So I'm not a big exercise guy. I swim about once a week, but that's it. I just joined a new gym and they had a fitness assessment / training session (aka, opportunity to convince me to buy personal training).

Anyway, on Wednesday, did the workout which was short but surprisingly tough for me (punch punch duck, bear crawl, sit ups, leg lifts, battle rope). Afterwards I felt pretty exhausted and standard tough workout sore, but accomplished. Got groceries, came home, stayed up late working... Next day (yesterday), PAIN. Ok in the morning, but getting worse throughout the day and persisting through today, my left hip HURTS. Strong dull pain pretty much all the time. The only ok positions seem to be when I'm bent (standing with my hands on my knees, on all fours, on my back with knees bent in the air, child's pose).

Any idea what it might be or how I should treat it?

 

[SP33Demon]

Could be a strained hip flexor. This says what to do -
http://www.livestrong.com/article/343708-how-to-heal-a-strained-hip-flexor/

 

[pete6032]

Bursitis? You could try going to a chiropractor if it doesn't clear up.

 

[SociallyChallenged]

Bursitis? You could try going to a chiropractor if it doesn't clear up.

A chiropractor is not the first person I think of to see when hip pain comes up. I may be biased, but the breadth of interventions used by chiros when it comes to hip pain has been limited IMO.

To be honest, OP, it can be a lot of things. Does it both you on the front, back, inside, outside portion of your hip? How would you qualify the pain (sharp, dull, aching, burning, tingling, etc)? What things make it worse? What things make it better? Regardless, you likely overdid it with the workout after having been out for a long time. Give it 5-7 days to see where it goes. If it's unchanged, see a physician or physical therapist (if you have direct access in your state).

 

[morkus64]

It's mostly on the outside of my left hip, with some pain on the front. My right hip and shoulders are also sore, but to a far lesser degree. Dull pain. Very strong the first day. I've been icing and taking ibuprofen and it's much better now. Still sore, and I'm still uncomfortable in a lot of positions, but at least I can stand up straight without too much pain.

 

[Fulle]

Sounds like DOMS in the hip flexors to me. Which would be completely normal, given your situation. The ducks, sit ups, and leg lifts, are probably what got your hip flexors.... leg lifts and sit ups pretty much target the hip flexors btw (not abs).

Delayed Onset Muscle Soreness is the most severe when you're starting working out, and then as your body adjusts to exercise it won't be as bad. I can still get DOMS if I hit an area really hard, but it generally doesn't last as long as the DOMS I got when I was just starting out at the gym, and is far less painful.

Wish there was a "cure". For me, my worst beginner workout DOMS had bad pain for 2 days-ish, and then dull pain for like 3 more days. Kinda just have to rest it off. Don't let it discourage you though, since once you get into the swing of things, you won't get bad DOMS like this anymore.

 

[morkus64]

Sounds like DOMS in the hip flexors to me. Which would be completely normal, given your situation. The ducks, sit ups, and leg lifts, are probably what got your hip flexors.... leg lifts and sit ups pretty much target the hip flexors btw (not abs).

Delayed Onset Muscle Soreness is the most severe when you're starting working out, and then as your body adjusts to exercise it won't be as bad. I can still get DOMS if I hit an area really hard, but it generally doesn't last as long as the DOMS I got when I was just starting out at the gym, and is far less painful.

Wish there was a "cure". For me, my worst beginner workout DOMS had bad pain for 2 days-ish, and then dull pain for like 3 more days. Kinda just have to rest it off. Don't let it discourage you though, since once you get into the swing of things, you won't get bad DOMS like this anymore.

Thanks for the info! I'm on the third day of dull pain now, but there's definite improvement. Those first two days were the WORST.