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Hip Pain from Running? Physical Therapist Tips to Fix It

Hip Pain from Running Physical Therapist Tips to Fix It

Running is an excellent way to maintain physical and mental well-being, but it can sometimes lead to overuse injuries, including hip pain. This discomfort can disrupt your training schedule and daily life, especially if it becomes chronic. Hip pain often stems from biomechanical issues, improper training techniques, or underlying medical conditions. Studies show that chronic hip pain affects 30 to 40 percent of adults participating in sports, highlighting the importance of recognizing and addressing hip pain early, especially for active individuals. Fortunately, physical therapy services specialize in diagnosing and addressing the root causes of running-related hip pain. With tailored hip-specific treatments, runners can recover and return to their training safely and effectively.

Causes of Hip Pain from Running

Hip pain while running is often a result of cumulative stress on the hip joint and surrounding structures. The hip joint anatomy, including bones, muscles, tendons, and cartilage, plays a significant role in mobility and stability. Addressing these issues often requires hip-specific treatments tailored to the underlying cause. Here are some common causes:

Tendinopathy

Tendinopathies, including gluteal tendinopathy and iliopsoas tendinopathy, occur due to repetitive strain on the tendons. These conditions often manifest as stiffness, weakness, or pain in the affected area. Without proper load management, tendinopathies can worsen and lead to prolonged recovery periods.

Bursitis

Conditions like hip bursitis, iliopsoas bursitis, and trochanteric bursitis arise from inflammation in the small, fluid-filled sacs cushion the hip joint. Runners who overtrain or fail to address muscle imbalances are particularly at risk.

Femoroacetabular Impingement Syndrome (FAI)

FAI, or hip impingement, occurs when the hip joint structures rub against each other abnormally, damaging the cartilage. This condition often requires a combination of physical therapy and, in severe cases, radiographic or surgical interventions.

Hip Labral Tear

The hip labrum, a cartilage ring around the hip joint’s socket, is vulnerable to tears due to sudden trauma or repetitive motion. Runners with labral tears may experience deep, sharp pain, limited mobility, and even locking sensations in the hip.

Referral from the Low Back

Hip pain can sometimes stem from conditions in the lumbar spine, such as muscle spasms, nerve compression, or herniated discs. This referred pain often travels to the pelvic bone, groin, or thigh.

Stress Fractures

Stress fractures in the femoral neck or other parts of the pelvis are rare but serious. These overuse injuries often occur in runners who increase their mileage too quickly without proper rest. Stress fractures are overuse injuries that develop from repeated impact or trauma to the hip bone, making them particularly common in long-distance runners due to the high volume of repetitive stress.

Signs of Hip Pain from Running

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Identifying symptoms early is crucial to effective treatment. Seeking a physical therapy service at the onset of symptoms can help pinpoint the root cause and prevent further complications. Here are the telltale signs of running-related hip pain:

Pain at the Front of the Hip

Discomfort in the anterior hip area may indicate hip flexor strain, tendonitis, or hip labral tear. This type of pain often results from repetitive stress or improper posture during running, placing excessive strain on the hip flexor muscles.

Pain Outside of the Hip

Lateral hip pain is commonly caused by IT band syndrome, gluteal tendinopathy, or trochanteric bursitis. This pain is often exacerbated by prolonged running or activities that involve repetitive lateral movements, leading to inflammation and irritation in the outer hip region.

Pain at the Back of the Hip

Posterior hip pain may stem from proximal hamstring tendinopathy or muscle strain in the glutes or hamstrings. Pain in this region is often aggravated by uphill running or sudden acceleration, which increases demand on the posterior chain muscles.

Pain Referring to the Groin or Down the Leg

Groin pain or radiating discomfort could signal iliotibial band syndrome, a stress fracture, or nerve involvement. Radiating pain often indicates underlying structural or nerve-related issues that require a thorough assessment to identify the exact cause.

Pain That Worsens with Activity

Discomfort that intensifies during or after running suggests overuse injuries, strength imbalances, or poor running gait mechanics. Ignoring this pain can lead to chronic conditions, as repetitive stress without proper recovery exacerbates underlying issues.

Reduced Range of Motion

Stiffness and limited mobility often result from hip joint cartilage damage, labral tears, or hip osteoarthritis.

Restricted movement can also stem from muscle tightness or imbalances, limiting the hip’s functional capacity during running.

Physical Therapist’s Approach to Hip Pain From Running

Addressing hip pain effectively requires a detailed and individualized approach. Physical therapists are experts in identifying the underlying causes of pain through comprehensive assessments and movement analysis. By understanding the interplay between the hip joint, surrounding muscles, and running mechanics, they develop tailored plans to promote recovery and prevent recurrence.

Assessment and Diagnosis

A comprehensive assessment includes evaluating your running gait, stride distance, and movement patterns. Advanced tools like treadmill running assessments and MRI scans help uncover subtle issues like hip joint infection or structural abnormalities.

Hip Pain Running Treatment Strategies

Treating hip pain in runners involves more than rest. A well-rounded treatment plan focuses on restoring strength, mobility, and proper movement patterns. Through techniques like exercise therapy, load management, and addressing strength imbalances, physical therapists can help runners return to pain-free activity while minimizing re-injury risk.

  • Load Management: Adjusting your training schedule to include rest days and varying intensity is essential to recovery. Overloading the hip muscles without adequate recovery leads to overuse injuries.
  • Strengthening Exercises: Exercises targeting the hip abductors, external rotators, and hip flexor muscles are vital to restoring hip muscular strength balance. Single-leg exercises like step-ups or single-leg squats can improve functional strength.
  • Rest, Sleep, and Recovery: Proper rest and an anti-inflammatory diet support healing. Adding tools like foam rollers and heat packs can relieve tension.

Stretches to Relieve Hip Pain From Running

Adding these stretching exercises to your warm-up and cool-down routines can alleviate hip discomfort. Consistent stretching reduces stiffness and improves flexibility and blood flow to the hip joint, aiding in recovery and injury prevention.

Butterfly Stretch

This classic stretch opens up the hips and targets the hip flexor muscles. It also helps release tension in the groin and inner thighs, often tight due to prolonged running.

Leg Swings

Dynamic swings improve mobility and prepare the hips for the impact of running. Incorporating leg swings as part of your warm-up enhances your range of motion and reduces the risk of strain during intense workouts.

Lunge

This versatile stretch targets hip flexor strain and strengthens the hip extensors. Adding a slight twist to the lunge can also stretch the obliques and further improve core stability, which is essential for maintaining proper running form.

Preventing Hip Pain in the Future

Preventing Hip Pain in the Future

Prevention begins with proper training techniques and focusing on hip muscular strength balance. Incorporate dynamic stretches, static stretches, and low-impact exercises like cycling into your routine. Wearing cushioned shoes and running on even running surfaces can reduce strain on the hips.

How RecoverRx Physical Therapy Can Help

At RecoverRx Physical Therapy, our physical therapy services include hip-specific treatments tailored to runners. From physiotherapy exercises to video visit telehealth consultations, we offer comprehensive solutions for every runner. Our team uses exercise therapy, cadence analysis, and advanced diagnostics to address underlying medical conditions and optimize your recovery.

Conclusion

Hip pain after running doesn’t have to be a permanent setback. By addressing the causes, incorporating strengthening exercises, and following effective prevention strategies, you can get back to running without discomfort. For persistent pain, seek advice from a physical therapist to create a tailored recovery plan.

FAQs

What is runner’s hip?

Runner’s hip refers to various conditions, such as tendinopathies, bursitis, or labral tears, that lead to hip pain in runners. These issues often arise from overuse, poor biomechanics, or muscle imbalances.

How do you fix hip pain from running?

Addressing hip pain involves proper load management, correcting strength imbalances, and incorporating targeted stretches. Working with a physical therapist can ensure a safe and effective recovery plan.

How do I loosen my hips after running?

Dynamic stretches like leg swings and static stretches such as lunges can enhance hip mobility. Foam rolling tight muscles is also an effective way to release tension.

author avatar
Luas Greenwell

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AUTHORS

Dr. Luke Greenwell, Dr. Sarah Greenwell, Dr. David Bokermann, Dr. Katie Hillen, Penelope Reyes, B.A, M.S., and Dr. Megan Jensen are Performance Based Physical Therapists with extensive backgrounds in optimizing movement, performance, & recovery.

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We help Athletes and Active Adults Recover from Pain and Injury, Rebuild Functional Movement Patterns, and Redefine their Future Performance,  for a Return to the Sports and Activities they Love

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