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Hip pain in runners !
One of the most common runninginjuries.
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 aresusceptible to hip injuries,hip pain and long term hip conditionswhen running. Hip pain in runners are such conditions as hipbursitis, snapping hip and ITBS. These can be painful, evendisabling - and they can create havoc for your runningcareer!
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 thebest ways to protect yourself from these hip injuries is to learnabout 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,
Main thing for hip injuries and running isto find out the cause for the problem.
Ok, lets go ;)
找出,
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 themost common hip injuries from which runners, even well practicedand 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 inrunners 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. Itcreates pain around the outside of the upperthigh.
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 itsname from the "bursa" - sac filled with fluid that we all havearound 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 thefluid 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 bonybits over the outside of the hip - the greater trochanter and thehard 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 :
您的疼痛是这样的:
Ordinarily, all is well with this bursa,but if it becomes inflamed, you're in for a painful jolt each timethe tendon slides over the bone - which is basically every time youmove your hip of your leg : a regular occurrence forrunners!
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！
I have seen it myself with many runnersthat could have been quite easily treated. Instead they havecontinued for months with the same kind of nagging pain in eachstride.
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 orswelling over the bones you can feel at the top of your hip. Anygood physiotherapist (not always good to trust the doc ! ) will beable 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 becarried out to confirm the diagnosis and discount bone spurs orcalcified 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 ofhip bursitis, this is what you can do :
The first course of treatment is tocontrol the inflammation, through rest and anti-inflammatorymedication;
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；
A course of cortisone injections may alsobe prescribed.
还可能需要可的松注射。
You should not be afraid of cortisoneshots in the bursa. This is a "sac", so an injection into the sackis only positive - no negative effects (as long as the doc has asteady hand!) as no tissue outside it is affected (liketendons,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 isperfectly 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 thisbursitis attack has been alleviated, you will need to undergophysical therapy which strengthens and stretches the muscles andtendons 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 :
- Know what caused it (usually too intensetraining/too much running combined with strength work in a shortperiod of time)
- Try and massage up the muscles with crossfriction massage on the outside of the hip. This is often much moreeffective 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 shouldthen glide more easily and not cause hip bursitis to flare up againin the future.If you follow this advice, surgery to remove thebursa should not be necessary except in extremecircumstances.
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 andsometimes 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 snappingsensation, and maybe even an audible popping noise from the hip maybe experienced. Usually, this snapping hip syndrome is caused bytendons catching on bones protruding at the hip. This can be due tothree 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 Bandsnapping
This wide, thick tendon covers outside ofthe hip joint. This can unfortunately lead to hip bursitis, asdiscussed 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 lesscommon
It is caused when the tendon which shouldslide over the front of the hip joint catches on the pelvis.Thiscan be annoying but is not usually as problematic or as painful asthe 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 commoncause of snapping hip syndrome.
It is a tear of the cartilage within thehip joint, which can then become loose and cause a snappingsensation when the hip is moved. Usually, a pop can't be heard, butthe person suffering it may experience instability within the hipand 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 thereason for it - is usually diagnosed by way of x-rays to seewhether there are any bony growths or bones sticking out around thejoint which may be rubbing and causing the popping. However, theseare 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 ifa tear in the hip cartilage is suspected, but this can be difficultto ascertain.Thererfore, to find a good clinical doctor and see thecommon 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 syndromeis 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 isreassured that there is nothing seriously wrong with them that theyare happy to put up with a bit of musical accompaniment to theirmovements! However, anti-inflammatory injections and possiblycortisone injections can help. Stretching the muscles and tendonsthrough physical therapy can also be useful in alleviating thesymptoms 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 thiscondition, but if the pain is severe and last a long time, thensurgical procedures to relax the te ndons or to remove the torncartilage 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 BandSyndrome. 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 andhip 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 causedby an inflammation of the iliotibial band, the tendon that runsaround the outside of the hips on both sides of the body.The iliotibial band also runs down theoutside of the leg.The iliotibial band runs from the hip to theshin, finishing just below the knee joint. Together with several ofthe thigh muscles, the iliotibial band acts to provide stability tothe 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 becomesinflamed or irritated. The pain is usually felt at the knee,around the end of the thigh bone where the iliotibial band crossesover the bone and the muscle. There should be a bursa here, whichmakes it easy for the iliotibial band to slide and the leg to moveeasily. However, if there is inflammation, it can't do that andpain ensues.This pain usually gets worse with exercise and improveswith 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 andtreatment.
髂胫束综合症的原因和治疗
ITBS is commonly developed in runners whenthey seek to increase the number of miles that they run. Or runthem too intense at a pace that does not have enough variation. Itcan also occur in those who have an awkward gait, such as in peoplewho 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。
In addition to this get some crossfriction massage on the muscles. If done correctly, this canrelease much of the stress in the area and resolve the problemcompletely ! Once you are "healed" from the injury, remember to domore variation in your training paces to prevent this injuryto 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 thearticle about hip pain in runners.Wish you all the best withthe 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！
