Hip pains in certains kicks. Suggestions?

[Stigma]

I started to train capoeira around 2 months ago, after a long break (several years) away from Tae-Kwon-Do (1.dan).

What I've been noticing is that i get sharp pains in my hips when i try to do pushing sideways kicks. The pain is located on the outsides of my hip just about where my legs connect to my hip. The pain feels allmost like there are bones/joints clicking into a wrong position. When i do the aforementioned kicks with my right foot, the pain is strongest in my right-side hip, and vice vera. However, my left side is substansially less painfull. This might just be because I favour my left foot in kicking excersices, so it might just be more limber in the joint. A similar pain in the same places manifest themselves when i (attempt to) do left-right splits. Usually what should stop me would be the stretchyness in the muscles/sinew on the inside of my legs, but now I got to stop way before that because of the hip pains. I can't get very far down at all.

I'm not sure exactly what causes this, but there is of course a good chance that its just because i'm not flexible enough yet. I never had the problem in my 5 years of TKD, but then again, i started pretty young then, so i never really had to work my way from beeing really stiff like i am now.

In any case, i would appreciate some tips on how to improve your left-right split flexebility. The only excersize i know that is directly related to that is doing the split and going as far down as i can, holding that position for a few minutes. I'm sure there are better ways...

Thanks for reading.

[GreyBeard]

I recommend Thomas Kurz's advice on the subject. A series of articles that might be of use can be found at:

http://www.stadion.com/column.html

You might also try the advice of Pavel Tsatsouline, it is in agreement with Kurz, just written a bit differently.

They use an Eastern bloc philosophy to increasing your range of motion, which seems to be very effective.

[Stigma]

Thank you, il check that out. Meanwhile i am open for other suggestions also =)

[bratvas]

Hi! Check 2 things:
1) See the chiropractor to determine if you have subluxation of the hip joints
2) Try to check if hip abductors (Gluteus Medius, Tensor facia Lata, ets) are not shortened.
If (1), get it adjusted, if (2) stretch lateral compartment of the leg @ hip

[Ripley]

I get similar pains too - on the outside of the hips. It might be that you've strained the muscles/connective tissue around your hip flexors. I also found this happened after a break on my right hand side (stronger leg). I think it happens because you keep your flexibility (which is why your groin isn't the limiting factor) but lose your muscle stability around the joint. Basically, if it's the same as I got, you've done too much too fast. I found taking Glucosamine helped recovery time.

[grubbogoppoly]

I think all of that is good advice. .BUT, I think this is probably due to poor form in the kick. I had the same problem when doing my side kicks initially. But, after I started doing them correctly the pain went away.

[Stigma]

grubb, i wish it were so, but actually at this point, i can't even do the kick properly due to the overwhelming pain I get from finishing the full kick motion.

The article Greybard mentioned said something about pushing out the pelvis in both stretching and in kicking motions to correct the posture, and thus also remove the pain. I will look into that tomorrow when i do some home training.

Thanks for all the response so far =)
-Stigma

[Lizard]

"Hip pains in certains kicks. Suggestions?"

I hate to say it but: If it hurts to kick, then dont kick.

Is kicking really so important to you that you are prepared to endure such pain? Why?

[Stigma]

LOL, well thats one way to look at it I suppose.

But well, i love my martial arts, and i never had these pains before, when i were doing the same type of kicks a few years ago. Thus i assume (and hope) that there is a solution to the problem rather then just avoiding it... (since that would cripple my range of availialbe moves, and thus seriously hamper my capoeira).

[eXcessiveForce]

Because kicking some idiot who thinks he's gonna stand there and take it is a lot of fun. After he wakes up.

[Stigma]

eXcessive : what ?

[adacas]

try boxing. Just kidding. I would be careful about certain nerves in that area. I had a friend find out that all the pain in his hips were nerves being pinched. Also my grandpa had arthritis in his hips. Perhaps that it...arthritis..jk

[warriors13]

I just read your post and looking for an update. I have the same thing. I believe it's my Tensor Fasciae Latae, ITB and Glut. Does it snap and clip when doing certain exercises? Mine has been chronic and looking for ideas.

[Broadsword2004]

Make sure that when doing things like side kicks, that you turn your supporting foot so that the back of your heel faces toward what your kicking at. Otherwis,e your hip bones ARE in the wrong position, and are jamming with the thighs. Also, stick your butt out when kicking too, as this rotates the pelvis forward and allows the hips to be more open.

[darkrelevance]

i had the same problem a while ago.
i still dont really know what it was, but after it healed, my hip socket randomly gets stuck sometimes and pops. not good at all...

i suggest you see a doctor or a professional right away before any thing becomes permenant.