Hip pain in runners !

 

One of the most common running injuries.

 

 

跑步小贴士

髋关节痛---最常见的跑步损伤之一

 

 

"Hip injuries, bursitis, ITBS, snapping hip explained :) "

"髋关节损伤,滑囊炎, 髂胫束综合症, 髋关节声响的解释 :)"

 

 

There is no doubt about it: runners are susceptible to hip injuries,hip pain and long term hip conditions when running. Hip pain in runners are such conditions as hip bursitis, snapping hip and ITBS. These can be painful, even disabling - and they can create havoc for your running career!

 

毫无疑问：跑步者容易发生髋关节损伤，髋关节痛，跑步的长期髋关节问题。髋关节滑囊炎，声响髋关节和髂胫束综合症，都可能导致跑步者的髋关节痛。它们可能是疼痛，行走困难，甚至毁了您的跑步人生！

 

So, knowledge is power - and one of the best ways to protect yourself from these hip injuries is to learn about them.

 

因此，知识就是力量，最好的预防方法是了解髋关节损伤。

 

Find out,

• what the symptoms of the most common hip injuries in runners are
• the treatment of hip pain in runners
• and how to avoid developing these hip injuries in the first place.

Main thing for hip injuries and running is to find out the cause for the problem.

 

Ok, lets go ;)

 

找出,

• 最常见的跑步者髋关节损伤症状有哪些
• 跑步者髋关节损伤的治疗方法
• 如何避免这些髋关节损伤的发生

髋关节损伤和跑步，关键是找出问题的原因。

 

Ok, 让我们开始吧 ;)

 

Let's have a closer look as some of the most common hip injuries from which runners, even well practiced and experienced runners - may fall victim to:

Hip bursitis, the snapping hip, ITBS and "the dark horse" : upper hamstring injuries.

 

让我们仔细看一下最常见的，以跑步者，甚至是跑步老手为受害对象的髋关节损伤：

髋关节滑囊炎，声响髋关节，髂胫束综合症和“黑马”：上部腿筋损伤。

 

 

Ⅰ. Hip Bursitis. A cause of hip pain in runners that often can be easily fixed.

    髋关节滑囊炎，跑步者髋关节痛的原因之一，通常，容易治愈。

 

Hip bursitis is a common problem. It creates pain around the outside of the upper thigh.

髋关节滑囊炎，一个常见的问题，导致的疼痛出现在大腿上方的外侧。

 

Basically, this painful condition gets its name from the "bursa" - sac filled with fluid that we all have around our joints.

 

基本上，这种疼痛得名于" bursa " – 一种充满液体的囊，位于我们关节的周围。

 

This bursa is a good thing to have as the fluid allows for the smooth movement between two uneven surfaces - i.e. your bones.

 

具有这个囊是一件好事，因为液体可以使2个不平整的表面，即您的骨头，活动自如。

 

We all have a bursa between the two bony bits over the outside of the hip - the greater trochanter and the hard tendon that passed over this bone.

 

我们都有一个囊，位于髋关节外侧，在2根骨头一样的东西之间---大转子和通过这根骨头的硬肌腱。

 

Your pain will thus be :

• On the outside of the hip.
• About in the height when you stand with your arms to the side of your body - and right where your hands start.
• You feel a "bony" thing there, that is the greater trochanter.

您的疼痛是这样的 :

• 位于髋关节外侧，
• 大约高度，当您双臂在您的二侧立正时---正好是您的手腕，
• 您感到那里有“骨头一样的”东西，那是大转子。

Ordinarily, all is well with this bursa, but if it becomes inflamed, you're in for a painful jolt each time the tendon slides over the bone - which is basically every time you move your hip of your leg : a regular occurrence for runners!

• Unfortunately, runners can commonly get this condition.
• Even more unfortunately, this injury is often overlooked.

正常情况下，有了这个囊，一切都平安无事。如果它出现炎症，您就会在肌腱从骨头上滑过时感觉到疼痛---基本上是当每次移动您的大腿根时：跑步者的常规动作！

• 不幸的是，跑步者常常发生这种情况。
• 更不幸的是，这种损伤常常被忽视。

I have seen it myself with many runners that could have been quite easily treated. Instead they have continued for months with the same kind of nagging pain in each stride.

 

我亲眼看到许多有此伤的跑步者原本可以被相当容易地治愈，但是，他们继续跑好几个月，每一步带着同样的，挥之不去的疼痛。

 

Hip bursitis may be diagnosed by pain or swelling over the bones you can feel at the top of your hip. Any good physiotherapist (not always good to trust the doc ! ) will be able to palpate this.

 

髋关节滑囊炎的诊断，可以通过您在髋关节顶部感觉到的疼痛或肿胀。任何理疗师（内科医生不是永远值得信赖的！）都有能力诊断髋关节滑囊炎。

 

From there, an x-ray will ordinarily be carried out to confirm the diagnosis and discount bone spurs or calcified growths.

 

从此时开始，通常是拍X-光片，进行确诊，排除骨刺或骨质增生，

 

If you, a runner, get a diagnosis of hip bursitis, this is what you can do :

The first course of treatment is to control the inflammation, through rest and anti-inflammatory medication;

• Icing the area can also help to alleviate the pain and swelling.
• Long-term, the bursa may need to be drained by a doctor, using a needle into the affected area.

如果您，普通的跑步者，要诊断髋关节滑囊炎，您应该做的是 :

治疗的第一步是通过休息和服用消炎药物控制炎症；

• 局部冰敷，也有助于止痛和消肿。
• 长期，滑囊可能需要排液，医生将用针插入患区。

A course of cortisone injections may also be prescribed.

 

还可能需要可的松注射。

 

You should not be afraid of cortisone shots in the bursa. This is a "sac", so an injection into the sack is only positive - no negative effects (as long as the doc has a steady hand!) as no tissue outside it is affected (like tendons,muscles).

 

您不必害怕滑囊可的松注射。因为它是一个“囊”，注射在这个口袋里不影响任何外部组织（比如，筋腱和肌肉），所以，只有正面---没有负面影响（只要医生的手别抖动！）。

 

So cortisone shots are often discussed, but for bursitis, it is a "common" understanding that is is perfectly ok.

 

可的松注射常引发讨论，但是对于滑囊炎，“共同的”认识是它是绝对OK的。

 

To prevent the injury recurring, once this bursitis attack has been alleviated, you will need to undergo physical therapy which strengthens and stretches the muscles and tendons in this area of the iliotibial band.

 

为了预防复发，一旦滑囊炎症状缓解，您应该理疗髂胫束区域，增强肌肉，拉伸筋腱。

 

Plus, main thing :

1. Know what caused it (usually too intense training/too much running combined with strength work in a short period of time)
2. Try and massage up the muscles with cross friction massage on the outside of the hip. This is often much more effective than strength work and stretches.

另外，主要的事情 :

1. 了解导致髋关节滑囊炎的原因 (通常是，训练强度过大 / 跑步结合力量，短期内过多)

2. 试着用十字摩擦的按摩手法，舒缓髋关节外侧的肌肉。通常，摩擦比力量训练和拉伸更加有效。

 

Better toned muscles and tendons should then glide more easily and not cause hip bursitis to flare up again in the future.If you follow this advice, surgery to remove the bursa should not be necessary except in extreme circumstances.

 

经调养的肌肉和筋腱，更加灵活，不会导致髋关节滑囊炎的复发。如果您能遵守这些忠告，除了极端案例，没有必要手术切除滑囊。

 

Ⅱ. Snapping Hip. Unpleasant and sometimes painful!

        声响髋关节，不舒服，有时疼痛！

 

Second of the hip pain injuries in running : snapping hip

第2种跑步引起的髋关节损伤：声响髋关节

 

In this unpleasant condition, a snapping sensation, and maybe even an audible popping noise from the hip may be experienced. Usually, this snapping hip syndrome is caused by tendons catching on bones protruding at the hip. This can be due to three main causes:

 

在这种不愉快的情况下，您可能会有髋关节发出声响的感觉，甚至可以听到爆鸣声。通常，声响髋关节综合症的原因是在髋关节处，筋腱和突出的骨头相互接触。以下是3个主要原因：

 

1. As a result of the Iliotibial Band snapping

This wide, thick tendon covers outside of the hip joint. This can unfortunately lead to hip bursitis, as discussed above.

 

髂胫束发出的声音---髂胫束，一条宽厚的筋腱，覆盖着髋关节外侧，不幸的话，可能导致髋关节滑囊炎，如上所述。

 

2. Iliopsoas Tendon Snap is less common

It is caused when the tendon which should slide over the front of the hip joint catches on the pelvis.This can be annoying but is not usually as problematic or as painful as the above cause of snapping hip syndrome.

 

其次是，髂腰肌肌腱发出的声音---原因是，髂腰肌肌腱应该从髋关节前面滑过，却碰到了盆骨。这很烦人，但是，没有上一项的问题大，或没有那么痛。

 

3. A hip labral tear is the least common cause of snapping hip syndrome.

It is a tear of the cartilage within the hip joint, which can then become loose and cause a snapping sensation when the hip is moved. Usually, a pop can't be heard, but the person suffering it may experience instability within the hip and so feel uneasy on their feet.

 

在3个声响髋关节综合症的主要原因中，最不常见的是髋关节软骨撕裂---髋关节软骨撕裂，然后，变松，当髋关节动作时，有发声的感觉。通常，听不到爆鸣声，但是，由于髋关节不稳定，人会感到腿脚不舒服。

 

Snapping hip syndrome - whatever the reason for it - is usually diagnosed by way of x-rays to see whether there are any bony growths or bones sticking out around the joint which may be rubbing and causing the popping. However, these are usually normal.

 

声响髋关节综合症---无论起因如何---通常是通过X光拍片，检查在髋关节周围是否存在因摩擦可以导致声响的骨质增生或骨刺。然而，这些通常是正常的。

 

Diagnosis may later involve an MRI scan if a tear in the hip cartilage is suspected, but this can be difficult to ascertain.Thererfore, to find a good clinical doctor and see the common signs of the injury is always important.

 

随后的诊断包括核磁共振，如果怀疑髋关节软骨撕裂，但是很难确诊。因此，永远是重要的是找一个好的临床医生，观察该损伤的共同特征。

 

 

How can I treat snapping hip syndrome ?

Often, treatment of snapping hip syndrome is not needed.

 

我该怎样治疗声响髋关节综合症？

声响髋关节综合症，通常，无需治疗。

 

It could be that once the person is reassured that there is nothing seriously wrong with them that they are happy to put up with a bit of musical accompaniment to their movements! However, anti-inflammatory injections and possibly cortisone injections can help. Stretching the muscles and tendons through physical therapy can also be useful in alleviating the symptoms of a snapping hip.

 

可能的情况是，当患者再一次确定没有大碍时，他们会在运动时愉快地忍受一小点音乐伴奏！然而，注射消炎药物，也可能是可的松注射，有一些帮助。进行理疗，拉伸肌肉和筋腱，也有助于缓解声响髋关节的症状。

 

It is rare that surgery is needed for this condition, but if the pain is severe and last a long time, then surgical procedures to relax the tendons or to remove the torn cartilage can be carried out.

 

手术治疗非常罕见，除非是剧烈疼痛和久治不愈，手术可以是松解肌腱，或切除受损的软骨。

 

Moving forward. To Illibitial Band Syndrome. One of the major running injuries in general.

 

让我们继续，髂胫束综合症，主要的跑步损伤之一。

 

 

Ⅲ.ITBS -Itiotibial band syndrome and hip pain in runners.

ITBS -髂胫束综合症和跑步者的髋关节疼痛

 

Iliotibial band syndrome (ITBS) is caused by an inflammation of the iliotibial band, the tendon that runs around the outside of the hips on both sides of the body. The iliotibial band also runs down the outside of the leg.The iliotibial band runs from the hip to the shin, finishing just below the knee joint. Together with several of the thigh muscles, the iliotibial band acts to provide stability to the outside of the knee joint.

 

髂胫束综合症 (ITBS)是人体两侧髋关节附近的筋腱，髂胫束发炎引起的。髂胫束沿者大腿外侧向下延伸，从髋关节至小腿骨，刚好止于膝关节的下方。髂胫束的作用是结合数块大腿肌肉，提供膝关节外侧的稳定性。

 

ITBS occurs when this band becomes inflamed or irritated. The pain is usually felt at the knee, around the end of the thigh bone where the iliotibial band crosses over the bone and the muscle. There should be a bursa here, which makes it easy for the iliotibial band to slide and the leg to move easily. However, if there is inflammation, it can't do that and pain ensues.This pain usually gets worse with exercise and improves with rest.

 

当髂胫束发生炎症时，出现髂胫束综合症 (ITBS)。通常，有疼痛感，位于在膝关节处，大腿骨下端附近，髂胫束穿过这根骨头和肌肉的的地方。那里，有一个可以方便髂胫束滑动和腿部动作的滑囊。但是，如果发炎，则影响髂胫束滑动和腿部动作，导致疼痛。通常，运动使疼痛加剧，休息使疼痛缓解。

 

 

Causes of ITBS in runners and treatment.

髂胫束综合症的原因和治疗

 

ITBS is commonly developed in runners when they seek to increase the number of miles that they run. Or run them too intense at a pace that does not have enough variation. It can also occur in those who have an awkward gait, such as in people who are bow-legged.

 

跑步者在追求高里程，或高强度而配速变化不够的时候，极易患上髂胫束综合症。步态不正的人群，比如O型腿，也可能发生髂胫束综合症。

• Treatment begins with ensuring that footwear is good and supports movement, as well as icing the affected area.

• Anti-inflammatories and cortisone injections may be prescribed.

• A system of stretching exercises is also good treatment for ITBS, after a period of rest to recuperate from the injury.

• Low-impact cross-training can also be useful in strengthening the muscles which will help to prevent a recurrence of ITBS.

• It is rare that surgery is needed and certainly all these other treatments would need to be tried first.

 

• 治疗的第一步是，使用合适的跑鞋和矫形鞋垫，以及局部冰敷。

• 服用抗过敏药物，或可的松注射。

• 在休息和调理一段时间之后，系统的拉伸练习也是一种很好的治疗。

• 低冲击力交叉训练，有利于增强肌肉的力量，避免髂胫束综合症的复发。

• 手术治疗非常罕见，除非所有的其它治疗手段已经用尽。

In addition to this get some cross friction massage on the muscles. If done correctly, this can release much of the stress in the area and resolve the problem completely ! Once you are "healed" from the injury, remember to do more variation in your training paces to prevent this injury to re-occur.

 

除了这些，使用十字摩擦法进行一些肌肉按摩。如果操作得法，可以释放该区域的应力，彻底解决问题！一旦您“治愈”损伤，记住，您应该更多地变化您的训练配速，预防髂胫束综合症的复发。

 

We are now approaching the end of the article about hip pain in runners.Wish you all the best with the injury prevention, treatment and future running!

 

这就是本文《髋关节痛--最常见的跑步损伤之一》的结尾。祝您在预防损伤，治疗和将来的训练中万事如意！