Running is one of the most popular and effective forms of exercise. Not only does it help improve cardiovascular health, but it can also strengthen your muscles, bones, and joints for better long term mobility.
However, like all physical activities, running comes with its share of risks. Hip pain after running, in particular, is a common issue many runners experience. Whether you’re new to running or are a seasoned marathoner, understanding the causes of hip pain and how to address it can help you stay active and enjoying your runs.
Types of hip pain
Identifying the right solution for your hip pain starts with understanding what’s causing it. Hip pain running issues can stem from a variety of conditions, ranging from mild muscle irritation to more significant injuries that require medical attention. Here are the most frequent causes:
Muscle strains
Muscle strains occur when the muscle fibers are overstretched or torn, often as a result of excessive or repetitive use when running. Commonly affected areas include:
- Hamstrings (located at the back of the thigh)
- Groin muscles (which help stabilize movement of the legs)
Symptoms of a muscle strain can include sharp pain during activity, swelling, and sudden muscle weakness. These strains can result from a lack of proper warm-up, muscle imbalances, or simply running too far or too quickly for your fitness level.
Trochanteric (hip) bursitis
The trochanter is the bony part of the outside of the hip, and bursae are small sacs filled with fluid that reduce friction between bones, tendons, and muscles. Trochanteric bursitis happens when these sacs around the hip joint become inflamed due to repetitive stress, such as running long distances or on uneven terrains.
Runners with trochanteric bursitis may experience:
- Pain on the outer side of the hip
- Tenderness while lying on the affected side
- A deep ache that worsens after activity
Hip tendonitis
Tendonitis is the inflammation of a tendon, the fibrous tissue connecting muscles to bones. Hip tendonitis typically occurs gradually over time with repetitive stretching, load-bearing, and tension that arises during activities like running.
Symptoms include:
- Stiffness or pain during movement
- A dull, achy sensation in the hip region
Addressing these conditions early can prevent any discomfort you feel from getting worse, so make sure to monitor any persistent pain in your hip during or after your runs.
Risk factors for hip pain
While hip pain can affect anyone who runs, certain factors make some individuals more susceptible. Understanding these risks can help you take preventative steps.
- Previous injuries – Prior hip injuries, even from years ago, can leave weaknesses in your hip or surrounding muscles that increase your likelihood of developing pain while running.
- Leg length discrepancy – Even a small difference in leg length can affect your running gait, leading to increased stress on one side of your hips and putting you at greater risk for pain or injury.
- Sudden changes in training – Jumping into a new running routine too quickly, increasing mileage abruptly, or running on uneven or hard surfaces can all contribute to overloading the hip joint. Gradual progression in your training plan is key to avoiding pain.
Taking these factors into account when planning your runs can significantly reduce your risk of hip issues.
Hip pain prevention ideas
Prevention is often the most sustainable way to move better for longer. To that end, small, consistent, and healthy running habits can go a long way in reducing the risk of hip ache running problems.
Warm-ups and stretching
One of the simplest yet most overlooked prevention strategies is a proper warm-up. Warming up prepares the muscles and joints for activity, increasing blood flow and reducing stiffness. And at the end of the run, targeted stretches that focus on the hip, hip flexors, and surrounding muscles can help increase flexibility in the long term, further reducing your risk of “pulling” something.
These are a few ideas for hip stretches if you’re not already familiar:
- Hip flexor stretch (kneeling lunge position)
- Piriformis stretch (lying on your back and crossing one leg over the other)
- IT band stretch (standing side bends)
Strengthening exercises
Building up your hip and core muscles helps provide additional support to the surrounding joints, reducing the load on your hips while running. Include exercises like squats, bridges, and planks in your training routine.
Gradual conditioning
Whether you’re increasing your running distance or changing your terrain, always do so gradually. Allow your body time to adapt to new challenges, and incorporate rest days into your schedule to prevent overuse injuries.
Consult a physical therapist
Some runners are happy to figure their own routine out on their own. But if you’re looking for an expert opinion on how to improve your running biomechanics or want a personalized injury prevention plan, consult a physical therapist. They can assess your running form, recommend exercises, and tailor a strategy for your needs.
Hip pain running treatment options
If you are already experiencing hip pain, don’t worry; there are several treatment options available to get you back on track.
For at-home care, start by following the RICE method (Rest, Ice, Compression, Elevation) for the area that’s in pain. You might also feel better doing gentle hip stretches on your own, although be careful when trying to stretch while in pain, because you might easily move the wrong way and make your condition worse, not better.
That’s why we always recommend starting with a free screening or full appointment with a physical therapist who can help identify your cause of pain and the proper way to treat it safely.
Physical therapy for runners in El Paso
Don’t let hip pain while running keep you from enjoying the activity you love and that keeps you and your heart healthy. If you’re in El Paso or Las Cruces, NM, our expert team at Border Therapy Services is here to help. We specialize in working with runners of all ability levels, offering personalized treatment plans to address your hip pain and keep you active.
Get started by calling one of our clinics or by requesting your appointment online today.
