Hip Pain From Running

Are you a runner and feeling the ache of hip pain? Tired of trying to find relief? Don’t give up on your running routine just yet. In this article, we’ll take a look at some causes of hip pain while running and explore various solutions that can help you say goodbye to discomfort and hello to successful miles. Let’s get started!


Why Hip Pain From Running?

Running is one of the most popular forms of exercise, with many looking to reap its myriad benefits for both cardiovascular and mental health. However, it’s also known to cause hip pain among many runners and this can be a real turn-off from continuing with active lifestyles. The question then is why does running, specifically hip pain from running, occur?

The most common cause for hip pain among those who run is due to the repetitive nature of the exercise differentiating running from more traditional forms like walking and jogging. The legs move constantly in quick succession and each step can create tension in the body if not performed correctly.

Additionally, if your body is not flexible enough or you don’t have as much muscle strength or endurance as you need to support your running sessions, you could be more prone to experiencing hip pain while on a run.

In order to help prevent hip pain while running, there are several prevention options recommended by fitness experts and medical professionals. For starters, taking time out of your day to stretch your muscles before hitting the track or local trail can help keep proper form while moving through each stride sequence.

Also, consider taking strides that are shorter than what you’re accustomed to in order not only to maintain endurance but also to allow your muscles the time period it needs to adjust while avoiding overstriding which can often lead to the thigh and/or knee injuries.

Lastly, if possible try introducing interval training with jogging and walking into your workout program which could help reduce injury risks associated with the regularity of movement patterns taken on by runners who partake in the same type of activity for extended periods at a time without respite


Osteoarthritis of the hip joint, also known as hip osteoarthritis, is a more common type of injury for runners and is especially seen in older athletes. Osteoarthritis occurs when the cartilage that typically cushions between two bones begins to deteriorate, leading to persistent pain in the hip joint.

In addition to proper stretching and warm-up exercises before running, there are several other steps runners can take to help prevent or reduce the risk of developing hip osteoarthritis. Regular physical therapy sessions with a qualified practitioner can help strengthen muscles around the hip joint and keep your joints functioning properly.

Eating an anti-inflammatory diet composed of lots of fruits and vegetables while maintaining a healthy weight can help reduce your risk as well. Additionally, rest days are important for allowing your body to recover from workouts without prolonged strain on any particular area such as the hips.

If you have already developed symptoms related to hip osteoarthritis, it is important that you consult with your doctor about possible treatment options available specifically for this condition. You may benefit from over-the-counter or doctor-prescribed medications or tests such as X-rays or MRIs to rule out any potential underlying causes of your pain.

Your doctor may also recommend certain physical therapy exercises and lifestyle habits specifically tailored for reducing pain associated with osteoarthritis in the hips caused by running activities. Whichever treatments you ultimately use should be discussed with a healthcare professional before beginning any program so that it can be tailored most effectively for your condition and needs.

Bone Fractures

Bone fractures are one of the more common causes of hip pain from running. These fractures can happen due to a car accident, sports injury, or any number of causes. In older adults, hip fractures occur most often due to a fall or a serious injury caused by daily activities such as walking or running.

A hip fracture is a break in the femur head – the uppermost part of the thighbone – that is held together with other bones to form your hip joint. It is an extremely serious injury and not something you should try and diagnose on your own—pain in this area should be taken seriously and assessed by your doctor as soon as possible.

Conservative treatments for a hip fracture include physical therapy, pain medication, bracing, and in severe cases, surgery may be required. Physiotherapy is often recommended for some type of joint damage and helps increase movement range and strength over time as well as keeping muscle atrophy at bay until hip surgery if necessary takes place.

Severe pain caused by bone fractures in this area can limit movement significantly while also causing displacement resulting in intensive periods of rest and recuperation before getting back on track with physical activity through carefully monitored use of stretches and rehabilitation exercises.

To avoid further long-term damage it’s important that movements be kept within normal limits during recovery time with no sudden jerks or twists so supervision under an experienced physiotherapist is advised along with proper administration of medications like Ibuprofen or Tylenol as prescribed by your doctor to reduce inflammation and relieve pain during this phase.

Labral Cartilage Tears

Hip labral tears are a common source of pain for runners. The hip socket, also known as the coxofemoral joint, is made of a ring of tough cartilage called the hip labrum that surrounds the outside rim of the joint’s socket. This helps to stabilize and cushion your hip joint when you are running or engaging in other repetitive motions. When there’s damage to this tissue due to overuse or direct impact, it can result in labral tears.

The diagnosis of labral tears usually starts with a physical exam and is often followed by a Magnetic Resonance Imaging (MRI) scan to confirm the type and extent of the injury. However, not all cases will be clear on an MRI scan so further evaluation by an orthopedic surgeon may be required.

In some cases, a non-invasive diagnosis can be made using an anesthesia injection which provides immediate relief from symptoms – however, this does not mean the tear has been completely cured.

Treatment for a hip labral tear varies depending on severity but may include physical therapy, corticosteroid injections, or arthroscopic surgery to repair or repair the cartilage tissues if needed. Physical therapy is always recommended as well as sport-specific recommendations on how to reduce the impact of running activities and best practices for warm-up/cool-down routines – icing after activity can also help reduce swelling and inflammation associated with labral tears.

Additionally, strengthening weak muscles around the hip joint can help better support hips when running and decrease tension during impact activities.

Hip Pointer

A hip pointer is a bruised hip, usually acquired from running several times. Typically, it is caused by the iliac crest colliding with a surface and resulting in disruption to the muscle fibers. The inflammation and pain are often debilitating without treatment. Isolated home remedies will reduce some pain, but must be followed up by a doctor at a later date to fully recover.

A physician should assess the injury and rule out potential complications to the condition or fracture of any bones involved. After this has been done, a few steps can be taken to reduce hip pointer pain at home such as rest and compression with an elastic bandage or brace around the affected area.

Ice can be used for 15-20 minutes 2-3 times per day in order to reduce swelling and pain relief as well. In some cases, corticosteroid injections into the area of discomfort may be used, along with other treatments that your doctor may suggest or prescribe including medications or physical therapy.

In order to prevent hip pointers from running in the future make sure you have adequate warm-ups before going into your workout so that your body is prepared for what it’s about to do and you’re not pushing yourself too hard at once which could lead to to an injury like this one. Also, it is important to stay hydrated throughout your exercise due to both the water and electrolyte needs of your body being met properly!

Muscle Tendon Bursitis

Muscle tendon bursitis is a painful condition that affects the muscles and tendons located near the hip joint. This pain can develop from repetitive motions, such as running, or from weakened muscles due to lack of strength or flexibility training and improper posture. If you’re experiencing hip pain that prevents you from doing your usual activities, you should consider muscle tendon bursitis as a possible cause.

Muscle tendon bursitis happens when small, cushioning sacs filled with fluid called bursae become inflamed. Bursa sacs provide lubrication between bones and surrounding tissues which are in the leg and hip area.

When these sacs become inflamed, they cause extreme swelling and severe pain when used repetitively—such as running or jumping—or when an individual suddenly becomes unable to move their leg due to an injury. This can cause extreme discomfort that requires medical attention before engaging in physical activities like running once again.

If your hip pain persists after stretching and light physical activity, it’s important to seek medical attention from a qualified physician or physical therapist for further evaluation of muscle-tendon bursitis. Treatments for this type of condition may include rest and icing several times per day for the affected area in addition to taking non-steroidal anti-inflammatory medications (NSAIDs) for inflammation or a corticosteroid injection for severe inflammation if necessary.

You may also benefit from specific exercises prescribed by a physical therapist to strengthen the hips and reduce painful symptoms caused by muscle-tendon bursitis.

IT Band Syndrome

Iliotibial Band Syndrome (ITBS) is a common overuse injury among runners as it affects the iliotibial band, a connective tissue running down the outer side of your thigh from your hip to your knee. It is caused by the constant repetitive movements involved in running, such as the same few times you swing your leg forward.

The symptoms include pain around the hip joint or just above your knee when you run and a sensation of stiffness and tightness on the affected side. You may also feel tenderness when you press on the outside of your hip or thigh.

Early treatment is often enough to avoid ITBS from getting worse, but if needed, corticosteroid injections may be carried out around your iliotibial band to help reduce pain and inflammation in that area.

After that, physical therapy can help lengthen and restore strength to this area with targeted exercises to support and restore correct movement patterns. Your doctor might also recommend other therapies like a massage that can help ease tight muscles associated with ITBS.

Muscle Strain and Tendonitis

Hip pain from running can be caused by muscle strain, however, in some cases, it could also signal more serious injury such as tendonitis. Muscle strain happens when too much strain is placed on the hip muscles, resulting in tightness and resulting pain.

Tendonitis is an inflammation of the tendons surrounding the hip muscles and can cause a sharp, nagging, or stabbing pain in the affected area. Both of these conditions may take time to heal, but physical therapy and rehabilitative exercises can help treat muscle spasms and weakness associated with them. Treating muscle strain often requires rest and ice to apply to the affected area while treating tendonitis should start with anti-inflammatory drugs.

Whether it’s muscle strain or tendonitis causing your hip pain from running or any other activity, techniques like flex hip stretches can help release tension in the affected area. Start slowly by performing several sets of stretches multiple times throughout the day until you feel relief from your symptoms.

While this may not always be enough to prevent sustaining further damage, it will help keep you flexible enough so that your muscles don’t become too tight for comfort when lacing up for a jog.


When you experience hip pain from running, prevention is the best medicine. One way to reduce the risk of developing hip concerns is through custom orthotics inserts, which can help correct your running mechanics. Working with a personal trainer or physical therapist on strengthening, stretching, and proper mechanics may also minimize hip pain while running. Additionally, daily foam rolling can help improve the elasticity of connective tissues and relax tight muscles in the hips to help prevent injury.

Yin yoga can also be helpful for runners experiencing hip pain because it has been known to reduce soreness and improve the range of motion. Hold each pose for a short amount of time — around 5 minutes — so that your muscles start to feel fatigued but not overwhelmed with stress or tension. As you move through different yin poses be sure to pay attention to any changes in your pain levels and adjust accordingly.

Finally, by listening carefully to your body and taking ample rest between runs you’re sure to reduce any discomfort due to hip issues from running. Taking steps like this will help ensure that you remain healthy and pain-free while out on the open road!

Frequently Asked Questions

  1. Take a break from running and rest.
  2. Stretch your hips, glutes, and hamstrings.
  3. Use a foam roller or lacrosse ball to massage any tight areas.
  4. Ice your hips for 10-15 minutes several times per day.
  5. Wear supportive shoes with good cushioning.
  6. Use anti-inflammatory medications to reduce swelling and pain.
  7. Use a heating pad to increase circulation to the area.
  8. Use a compression wrap to help support your hips.
  9. Try physical therapy or yoga to improve hip strength and flexibility.

No, it is not recommended to run with hip pain. Running or jogging can cause further damage to the hip joint and surrounding muscles, so it is best to seek medical advice before continuing any physical activity.

Runner's hip is a term used to describe a group of painful symptoms that are caused by inflammation of the structures in the hip joint. This condition is often seen in long-distance runners and can cause pain in the hip, thigh, groin, or buttock. Treatment may include rest, stretching, and strength training exercises to help improve the hip's mobility and reduce the pain.

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The conclusion of hip pain from running is that a proper diagnosis and the appropriate treatment plan are of the utmost importance for a full recovery. If you experience any type of pain in your hips, it would be best to contact an orthopedic doctor or sports medicine specialist for medical attention. A hip injury can be very severe and sometimes require surgery, so going to an experienced professional is definitely best for a more accurate diagnosis.

It’s important to take all steps necessary for proper treatment as soon as possible in order to heal and prevent chronic issues from developing. Especially if you lead an active lifestyle or participate in high-impact sports—taking care of yourself should be your top priority. With patience and understanding, it is possible to return to your normal activities with minimal discomfort while avoiding any further complications or worsening of the injury.

Spine Institute NY