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Jogging & Running/Discomfort not real pain

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QUESTION: Hi Nick. I am back with a new question. I have been experiencing discomfort in my right Psoas and medius glute. Not really during runs. Mainly when I am not running. I have been stretching morning and evening. It may be due to sitting at my desk during the day. I try to get up and stretch and walk. I also will be getting some new running shoes in case it is that. I am a righty so I am surprised it is not on my left side. It is more achy than a sharp pain. I also use a foam roller 2x daily on my ITB. Anything more specific I should be doing. BTW - I have dialed down the intensity of my runs. Running slower has been much harder than I imagined it would be.

ANSWER: Hey Len, Good to hear from you again.

Perform clamshells http://www.youtube.com/watch?v=CiqvDV8pzRk and bridges http://www.youtube.com/watch?v=dKpC7AfRYK4. Perform 3-5 sets of 10-30 reps.

Do this for 4 days and let me know if your pn is better, worse, or the same. These can be magic  exercises for people.

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QUESTION: Wow, that's interesting. You suggested both those exercises to me in the past and I incorporated them into my daily stretching routine but for some reason I stopped doing bridges. I added them back in this morning. Maybe its in my head but I think I feel less sore up through mu right groin and front. The right hip and upper glute still hurt but I will do this for a while and see how it goes.

Much appreciated.

ANSWER: Len, That is funny. I didn't take the time to go back through to look which ones I had recommended, but I thought I had. Often when an exercise is good at one point in your life it's good later. If it doesn't make any progress within a week  let me know and I  have some other recommendationss if needed.

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QUESTION: Nick - I had been doing a set of squats and a set of dead lifts during my cool down/stretch after running. Not max weight. Just the same amount that i use to do curls on my bar. I stopped thinking it might be agravating my psoas and hi/glute discomfort. Would you recommend I not do them or would they benefit the discomfort along with bridges and clamshells?

Answer
Let's see how just performing the bridges and clamshells does for a few more days and then add those exercises back in. If it's better with bridges and clamshells and then gets worse with the squatting and dead lifting then that tells us we should stop doing the squatting and dead lifting. If it doesn't get worse with those then I recommend continuing to do those. It sounds simple, but the principle is our bodies are very, very smart. They give us all the answers.  

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Nick Rainey

Expertise

I can answer questions about pain and training program. If there is a question about running that I don't know then I'll do some research and make sure I provide you with an answer.

Experience

I'm a Doctor of Physical Therapy. I'm a track and cross country coach. I train clients throughout the year. I've helped prepare athletes for their NFL Pro Days. I've written articles on running. Finally, those that I work with have less pain and run faster.

Organizations
American Physical Therapy Association- Sports Section

Publications
The 6 Week Workout Program- I'm the author of this book Research Made Simple for Physical Therapists- I'm the author of this Kindle book

Education/Credentials
Board Certified Clinical Specialist in Orthopaedic Physical Therapy Doctor of Physical Therapy BS in Exercise Science NSCA- CSCS and CPT USA Weightlifting Level I NPI- Certified Posture Specialist Total Motion Release Level II Certified Dry Needling

Awards and Honors
National Posture Institute's International Perfect Posture of the Year Award 2011 Clinical Excellence Award- Rocky Mountain University of Health Professions Aegis Therapies Scholarship recipient

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