Running is a popular exercise modality for individuals of all ages. However, despite its many benefits, runners—particularly long-distance athletes—are prone to lower extremity injuries. Among these, pain in hip is a common complaint, affecting 3.3%–11.5% of long-distance runners. Hip pain after running can range from mild discomfort to debilitating pain, impacting your ability to train and perform. Understanding the causes, treatment options, and preventive measures for hip pain is essential for avoiding chronic injury and sustaining your running routine. This blog explores why hip pain happens, how to manage it, and the steps you can take to prevent it from recurring.
Causes of Hip Pain After Running
Hip pain when running can arise from various factors, such as muscle overuse and underlying structural issues. Here are some of the most common causes of hip pain that runners may encounter:
Overuse and Muscle Strain
One of the most common causes of hip pain in runners is overuse. Repetitive motion and prolonged stress on the thigh bone, connective tissues, and joints can lead to strain or microtears, often resulting in soreness or stiffness after a run.
Tendinopathy
Tendinopathy refers to inflammation or degeneration of the tendons, which attach muscles to bones. Over time, repetitive running can cause tendons in the hip abductors to weaken and become inflamed, leading to pain and a reduced range of motion.
Labral Tears
The labrum is the cartilage that lines the hip joint, providing stability and cushioning. A labral tear, often caused by repetitive hip motion or trauma, is one of the more common injuries among runners and can lead to sharp pain and instability in the joint, particularly during or after running.
Iliotibial Band Syndrome
The iliotibial (IT) band is a thick band of tissue that runs along the outside of the thigh, connecting the hip to the knee. IT band syndrome occurs when this band becomes tight or inflamed, causing pain in the outer part of the hip and knee. This condition is prevalent in runners who increase their mileage or intensity too quickly, which can also increase blood pressure due to heightened physical stress.
Femoroacetabular Impingement Syndrome (FAI)
FAI occurs when abnormal bone growth leads to friction between the femoral head and the hip socket, damaging the labrum and other structures. The overall incidence of symptomatic FAI is 3% in the general population, 3.7% among all injured athletes, and 13.9% of athletic hip injuries. It can also contribute to Trochanteric bursitis, which causes pain in the outer part of the hip.
Stress Fractures
Stress fractures in the hip bones or pelvis can occur due to the repetitive impact of running. These microfractures typically develop in runners who significantly increase their training volume or intensity without allowing for sufficient recovery.
Hip Osteoarthritis
Hip osteoarthritis is a degenerative condition in which the cartilage in the hip joint gradually wears away, causing pain and stiffness. Older runners or those with a history of joint injuries, particularly those who struggle to maintain a healthy weight, may be more susceptible to this condition.
Tendon Bursitis
Bursitis is the inflammation of the bursa, which are small fluid-filled sacs cushion the joints. In the hip, bursitis can develop due to overuse or repetitive strain, leading to sharp or aching pain on the outer side of the hip. Hip bursitis is a common diagnosis in runners who overtrain without adequate rest.
Tight Hip Flexor Muscles
The hip flexors are a group of muscles that help lift your leg while running. When these muscles become tight or shortened due to repetitive use, they can cause pain in the front of the hip or groin, particularly after a run. Maintaining proper body weight and incorporating stretching exercises can help prevent tightness in the hip flexors.
Symptoms of Hip Pain After Running
If you’re dealing with hip pain running, you may experience various symptoms. These can include an aching or sharp pain in the hip, groin, or outer thigh, along with stiffness or a reduced range of motion in the hip joint. These symptoms can be aggravated by damage to the soft tissues surrounding the hip joint. You might find that the pain intensifies during activity but subsides with rest, and you could also notice a clicking or popping sensation in the hip. Additional signs may include swelling or tenderness around the hip joint and weakness in the hip or thigh muscles. The symptoms can differ based on the underlying cause, making it important to observe when and how the pain arises.
How to Relieve or Treat Hip Pain After Running
To alleviate hip pain after running, consider implementing the following treatments. These treatments can help reduce symptoms and foster recovery. These strategies will help manage your discomfort and support your overall hip health, preventing the development of chronic hip pain.
Rest and Recovery
Rest is essential for allowing overused muscles and tendons to heal. If you experience hip pain after running, take a break from high-impact activities and focus on low-impact exercises like swimming or cycling to maintain fitness while avoiding further strain. Rest is key to preventing running injuries from becoming long-term issues.
Applying Ice
Applying ice packs to the painful area can help reduce inflammation and numb the pain. Ice the hip for 15–20 minutes every few hours during the first few days after the pain begins.
Over-the-Counter Pain Medication
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help reduce pain and inflammation. However, these medications should be used sparingly and only as directed for minor injuries to avoid complications from overuse.
Load Management
Gradually adjusting the intensity and volume of your running can prevent further injury. Start with shorter, slower runs and increase your mileage to avoid overloading the hip muscles and joints, as repetitive activity is a leading cause of overuse injuries in runners.
Physical Therapy
Driven Golf Performance & Sports Physical Therapy, with its physical therapy in Central Valley, is one of the most effective options for treating hip pain from running. A physical therapist can develop a customized program to strengthen weak muscles, improve flexibility, and correct biomechanical issues to relieve pain and prevent future injuries, such as hip fractures.
Injections
In some cases, corticosteroid injections may be recommended to reduce inflammation in the hip joint or surrounding tissues. These injections can temporarily relieve pain but are usually considered a short-term solution. Consulting a medical professional before any injections is essential to avoid adverse effects.
Surgery
In severe cases of labral tears, FAI, or hip osteoarthritis, surgery may be necessary to repair or replace damaged structures. However, surgery is typically a last resort after other treatments have failed. Surgery is often recommended when other treatment options fail to provide relief.
Prevention Tips for Hip Pain After Running
Maintaining a healthy and consistent running routine is crucial to prevent hip pain. Implementing the following tips can help reduce your risk of injury and avoid the need for common treatment options like rest, ice, and therapy.
Strength Training
Strengthening the muscles around the hip, particularly the glutes, quads, and core, helps improve stability and reduces the risk of overuse injuries. Strength training focusing on hip strength can significantly enhance running performance and prevent injury.
How to Strengthen Hips for Running?
Exercises like squats, lunges, bridges, and leg lifts can help target the hip muscles. Incorporating these exercises into your routine a few times weekly will build strength and prevent imbalances. Strengthening the gluteal muscles, especially the gluteus medius and gluteus minimus, can support hip stability.
Gradual Increase in Running Intensity
Avoid increasing your running mileage or speed too quickly. Stick to the “10% rule,” where you increase your weekly mileage by no more than 10% to allow your body time to adapt. This gradual increase can help protect against overuse injuries like hip flexor strain caused by sudden increases in training load.
Proper Warm-Up and Cool-Down
Warming up before your run with dynamic stretches and cooling down afterward with static stretches can help prepare your muscles for activity and prevent stiffness. Therapeutic exercises focused on stretching and strengthening the hip muscles can enhance your warm-up routine.
Listen to Your Body
Pay attention to any signs of discomfort or fatigue. If you start feeling hip pain while running, stop and rest to avoid further injury. Persistent discomfort could indicate repetitive activity strain, requiring medical attention if not addressed early.
Proper Form and Footwear
Wearing appropriate running shoes with adequate support and practicing proper running form can reduce the stress on your hips. Replace shoes regularly to ensure optimal cushioning. Improper footwear can lead to muscle pain and strain in the hips over time.
Follow a Training Schedule
A well-structured training schedule that includes rest days and cross-training activities can help prevent overuse injuries while allowing you to build endurance safely. Balancing muscular strength and flexibility is key to maintaining a healthy running routine.
When to Seek Medical Help
Although mild hip pain is frequently manageable through home care, specific symptoms require professional evaluation from a healthcare professional or physical therapist. It’s important to seek medical attention if you experience severe pain that lingers for more than a few days, notice swelling, redness, or warmth around the hip, have trouble bearing weight on the affected leg, or find that the pain restricts your range of motion or disrupts your daily activities.
Conclusion
Why does my hip hurt after running is a question many runners ask, as hip pain after running is a common issue that can result from various causes, from overuse and muscle strain to more severe conditions like FAI or stress fractures. Understanding the root cause of your hip pain is the first step toward finding the proper treatment. Whether resting, seeking physical therapy, or adjusting your training routine, addressing the pain early can prevent more significant injuries. Seeking the expert opinion of sports medicine professionals can also help identify specific issues related to hip pain. By incorporating strength training, gradually increasing your running intensity, and paying attention to your body’s signals, you can avoid hip pain and continue running pain-free.
FAQ’s
Can too much running cause hip pain?
Excessive running can lead to overuse injuries, muscle strain, or tendinopathy in the hip. Gradually increasing your running intensity and ensuring proper recovery can help avoid this. In some cases, overuse injuries can even result in hip pain when running, which may require physical therapy to heal.
How to protect your hips when running?
Strengthening the hip muscles, wearing proper footwear, maintaining good running form, and incorporating rest days into your training schedule can help protect your hips from injury. Preventing hip injuries also requires maintaining physical activity levels that promote overall body balance.
How long does hip pain from running last?
The duration of hip pain varies depending on the cause and severity. Mild hip pain may resolve within a few days with rest, while more severe injuries may require several weeks or months of treatment. The healing process can also depend on how quickly the injury is addressed and whether additional treatments like physical therapy are needed.
