Have you ever finished a great run, only to be sidelined by nagging hip pain? You're not alone. Hip pain is a common complaint among runners and can put a damper on your training.
But before you give up on your running goals, let's explore the reasons behind the pain and discover solutions to get you back on track.
Common Causes of Hip Pain After Running
- Muscle Strains and Tendonitis: Overuse from repetitive running can strain muscles or inflame tendons around the hip joint. This can cause pain in the groin, outer hip, or buttocks.
- IT Band Syndrome: The IT band, a connective tissue running from your hip to your knee, can become irritated, leading to pain on the outside of your hip.
- Trochanteric Bursitis: Inflammation of the bursa, a fluid-filled sac near the hip bone, can cause pain on the outer side of the hip.
- Labral Tear: A tear in the cartilage ring that surrounds the hip joint can cause sharp pain in the groin or front of the hip.
- Improper Footwear: Worn-out, restrictive shoes can alter your running form and lead to hip pain.
- Piriformis Syndrome: This occurs when the piriformis muscle, located deep in your buttocks, compresses the sciatic nerve, causing pain radiating down the leg. You can learn more about Piriformis Syndrome, SI Joint pain, and Sciatica on our blog.
Weak or tight muscles, muscular imbalances, joint misalignments, uneven hips, previous injuries, and poor running mechanics can also contribute to hip pain. It’s essential to build strong core and hip/glute muscles to provide stability to the entire region.
Keep in mind that old injuries, even if healed, can be more susceptible to pain flare ups with the repetitive stress caused by inefficient running form like overstriding or excessive pronation, and can place undue strain on the hips.
Common Questions Runners Ask
Can I run through hip pain? Well, you can… but please don’t! The pain is there for a reason and running through it can worsen the problem. Rest and gentle mobilization is recommended if in crisis mode, but then you need to focus on correcting whatever is causing the issue so you can get back to doing what you love. Our Back & Core and Hips & Glutes programs are both excellent tools to help you do just that.
How long does hip pain after running last? It depends. Mild pain might improve within hours. More severe injuries could take weeks or months to heal.
What stretches can help hip pain? Stretches like the butterfly stretch, leg swings, and static lunges can improve hip mobility and reduce pain.
What are some exercises to strengthen my hips? Exercises like clamshells, glute bridges, and banded walks can strengthen the muscles around your hip joint. We have these and more in our Hips & Glutes program. Since a strong core is also fundamental to running well, you’ll want to start with our Back & Core program and work your way down to Hips & Glutes.
Prevent Hip Pain and Stay Running Strong
To safeguard your hips and keep running pain-free, incorporate these strategies into your routine:
- Warm up before your run and cool down after.
- Build core and hip strength with exercises like planks, squats, and lunges - all with a focus on proper technique. If you’re uncertain what that is, join our membership and let Dr. Mike and our MoveU coaches help!
- Focus on proper running form, avoiding overstriding or excessive pronation. Invest in quality running shoes. We’re big fans of barefoot shoes and you can get 20% off at our favorites, VivoBarefoot, by using code MOVEU20 at checkout. However, some people may need to transition gradually to those. Look for a wide toe box and flexible sole in your choice of footwear.
- Listen to your body and don't push through pain. It’s not something to fear, but it is a signal that something needs your attention.
Ready to take control of your hip pain and get back to running strong?
Join the MoveU Membership today to learn how to move well so you can live well! Access anatomy lessons and exercises, receive coach guidance and the community support you need to achieve lasting results.
MoveU: Your Mobile Solution for Hip Pain Relief
Hip pain doesn't have to be a permanent roadblock. Our goal at MoveU is to provide you with an online resource designed to address the root causes of hip pain and empower you to achieve lasting relief.
MoveU's program provides:
- Targeted exercises: Strengthen and improve the flexibility of muscles surrounding your hip joint.
- Posture correction: Upload your movement videos for customized coach feedback to learn how to maintain proper alignment to reduce hip stress.
- Supportive Community: join others like you who are on the journey of fixing their sh*t. You’re not alone and our community will help you stay accountable (if you choose to be) and feel a sense of ‘we’re all in this together’.
Take Control of Your Hip Pain and Get Back to Running Stronger!
Hip pain can be frustrating, but with proper care and the programs MoveU offers, you can overcome the discomfort and get back to enjoying your runs with as little as 15 minutes a day of exercise.
Implement the tips above, explore the MoveU membership, and start your journey toward pain-free running! With our free 7 day trial, you have nothing to lose and everything to gain!
