Hip pain after running

Sports lovers face various injuries in life due to the nature of their profession. However, athletes, especially runners, suffer hip pain due to some injury, muscle stress, or any other problem. There are multiple etiologies of hip pain, but hip pain running is most of the common cause among the various causes.

The anatomical structure of the Hips

Ball and socket joint, which gives the most movement of the body, lie at the top of your thigh. In the pelvis, due to its shape and location region, this join is named as ball and socket joint. The hip joint held together by muscles that covered the hip joint region. Moreover, bones and strong cords that are known as tender, also present in the hip area. Muscles and tendon aid in movement. It also helps to move the joint, support the leg and upper body movement. The synovial fluid present in the capsule that helps to lubricate the joint. Cartilage also presents between bones of hip joints and mainly serves as:

  • Cartilage prevents rubbing in bones.
  • Reduce impact while walking or movement.

Hip pain  running

It cannot be negated that you gain multiple benefits from the running as it improves your health, including cardiovascular problems. Moreover, running fresh your mood and mind, but running is an aid to cause the various issues like running hip pain, or injuries to joints leads to hip pain.

The most frequent hip pain caused by running is due to various causes such as running tighten your hip and reducing the flexibility under pressure. The decreased flexibility triggers the muscles’ stress, and from this, one suffers from hip pain.

Causes of hip pain when or after running

Here are the most common causes of hip pain running that have been discussed below: –

1/ Muscle stress and tendonitis occur when hip muscles overused and heavy workload. A muscle strain may cause aches, stiffness in hips while running.

2/  Runners suffer Iliotibial Band Syndrome that is referred to as ITBS. It affects the outer region of the hip and knee. While overusing and frequent movement causes the iliotibial band is the connective tissues tight. Due to this, pain and tenderness occur in the lower region, especially in your thigh. It also produces clicking or popping sounds during any movement.

3/ Muscle tendon bursitis can frequently occur in runners. Runners experience intense swelling, redness, and irritation due to bursitis. Bursitis usually happens due to frequent motion that pressurized the bursa sac lead to severe pain and inflammation.

4/ Hip pointer cause intense swelling and sore due to falling and being hit or kick.

5/ Overuse of muscles can cause bursitis that leads to aching or burning. You may feel the sensation of bursitis after the running.

6/  Hip fracture occurs due to femur head break while during sport injury and fall. Hip fracture is a severe injury that leads to life-threatening risks. However, Hip fracture is more common in later ages. 

7/  Labral cartilage tears occur from the during to the running issues. In this Labral cartilage tears, one experiences severe pain with clicking and catching sound. You also experience stiffness in your joints.

Treatments Hip pain running :                       

  • First and foremost, rest is the most preferable. One must avoid running to relieve the pain.
  • Ice aids in reducing the swelling or inflammation. Icing should do for 20 minutes and do this 4 to 5 times a day.
  • Heating also helps to lessen the inflammation. You can apply heat with a bottle containing warm water.
  • Massage is an effective method for hip pain. Massage aids in relieving pain and proper blood flow.
  • Anti-inflammatories drugs may be required during intense or severe pain.
  • A stress fracture in a runner is best diagnosed with MRI. Furthermore, the fracture is often treated with rest and quit running for some time.

Prevention of Hip Pain

  • To avoid hip pain, one must consider the following things.
  • Use proper and correct footwear for running. For this, buy your shoes from runner specialists.
  • Maintain the intensity and frequency of training. Not need to do more than 10% training per week. The human body requires time to adjust to the high-intensity exercises.
  • Exercises required to for the Hip Pain: –
  • Hip flexor stretches, Hamstring stretches lead to improve the hip muscles flexibility.
  • Exercise like squats and lunges help to make the muscles strengthen.
  • Stability and balance can be gained by developing core/torso muscles.
  • Try to maintain the proper and right posture that will reduce the chance of muscle stress or strain.
  • Stretched exercise must be done after running. Furthermore, the intensity of pain must be observed. One must quit exercise or running at once if pain exceeds.
  • Buy shoes that can absorb shock and having the best quality that can ease you while running.
  • Must consult with a trainer for the proper and best running techniques and ask about after run exercise for better results.

You may consult medical or doctor opinion

Rest, self-care, and light exercises can eliminate hip pain. However, if the pain is exceeding day by day and the pain killer is not effecting to treat it. Then you must pay attention and visit a doctor for the proper treatment. You may have to visit a doctor if you have injuries or falls that affect the hip joint or muscles.

Drugs that can be used during the hip running:

Non-steroidal anti-inflammatory drugs like diclofenac, naproxen, or ibuprofen can be used in severe pain. These drugs will help to reduce pain. However, NSAIDs also have the various side effect. So, one’s should pay proper attention while using NSAIDs and better to take after the doctor’s prescription.

Exercises for hip pain

Exercises are done to stretch, strengthen, and stabilize the hip pain. For keeping active, one should require to do exercises. Furthermore, repeat the exercise at least five times and try these exercises 2-3 times a day.

Intense or heavy exercise must not be done at the start. However, build your stamina with time. Intense exercise can increase pain intensity.

Regular walk or swim can help to maintain your body and aid in reducing hip pain. Swim and walking improve your fitness and strengthen the hip muscles.


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