Lately I have been dealing with some hip pain. Mostly it hurts whenever I am not training, except for the lunges, which I replaced with isometric one leg holds with a slightly inclined torso. Kind of like a hip airplane but without the opening and closing the hip. The pain is tolerable while doing the holds, and I am doing them 2x/week 3 sets of 30s per leg.
It mostly hurts when standing up for a long time or when getting in the car. These type of non training situations. I do squats and deadlifts and no pain there (or sometimes a slight “feeling” but not pain).
In order to try to address it on my own, thanks to the amazing content you put out, I have replaced the lunges with the holds and cut out the walking volume by half. As I noticed increased symptoms the days after having walked a lot. No increased symptoms the days after the holds. I have been doing this during the last 4 weeks now and symptoms on the hip are the same, pain when getting in the car, etc.
Plan is to try to get back to slow tempo lunges with reduced ROM if necessary in a couple of weeks or so.
Here comes the question. What is your take on the plan? Should I just continue doing this to let it heal?
Hey martilopez - thanks for the questions. Unfortunately we can’t give individual advice without a consultation. We do offer remote consultations. If you are interested, please complete our intake paperwork HERE. At minimal, a consultation will allow us to work through your recent experience and decide whether that game plan you are proposing or a different approach is the best option.
If you’ve not reviewed our Pain in Training: What do? article or the Guide to Tendinopathy, then I highly recommend checking both of those out as they offer general advice in these scenarios. If you feel as though symptoms haven’t improved in the past month, then it’s reasonable to continue making changes to programming. Hope that helps.