I’m experiencing mild pain on the outer side of my right hip, from just below my hip bone up into my right side body (feels like there is a muscle/tendon forming a line from hip up towards obliques and it is quite sore). I experienced similar hip pain while training for a 10k (after a long hiatus from running) about ~6 months ago. I took my time with my training, and it eventually cleared up. Now, I am experiencing this pain after a core workout and about an hour of walking on a treadmill at my desk. I’m assuming I have some weak muscles in the area and others had to compensate after I exhausted my abdominal muscles. I want to know what the best way forward is. Can I dive straight into exercises for strengthening my hip flexors, or would that exacerbate the problem? Can I continue my lower body strength training regimen (weighted squats, hip thrusts, etc) if they don’t noticeably cause further pain? How should I move throughout a day of computer work to help it heal — is there a better sitting position for the hips, or should I attempt to stand?
I am sorry to hear that you are having pain in your right hip. While I cannot make specific recommendations regarding your case without doing a thorough evaluation, I can offer some general information that may be helpful for you.
It is possible to have some weakness that is leading to pain. Whether this pain is due to weakness in the core or hips can only be determined with a thorough biomechanical exam, such as a physical therapist could provide. In general, avoiding activities and exercises that cause outright pain can be a good way to avoid re-aggravation of an injury. Some muscle soreness is okay with exercise but any sharp pain should be avoided. It is okay to continue with strength exercises so long as they do not cause pain. Also monitor if there is significant pain in the 24 hours following exercise as an indicator that the exercise may be too much at the moment.
As for getting through the work day, trying to optimize your workstation to be ergonomically sound can be very helpful. Alternating sitting and standing could potentially be of benefit if you have a sit/stand desk. It is hard to speak to your sitting position without knowing how you are sitting and what your workstation looks like.
Overall, the best piece of advice I can give is to have an evaluation by a licensed physical therapist. They will be able to properly diagnose what is causing your pain and develop a plan of care that will address your specific scenario and prescribe exercises that match your strength and goals. They can also evaluate your sitting position and offer resources on ergonomics.
I hope you find this response helpful and please reach out with any other questions,
**This reply is for informational purposes only. It’s not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified health provider with a medical condition.