top of page
< Back

Hip Pain While Running: Causes, Treatment And Prevention For Runners

Hip pain is a common complaint among runners of all abilities. It can affect beginners who have recently increased their mileage, experienced runners training for a marathon, or anyone returning to running after a break. Although the discomfort may start as a minor ache, ignoring it can lead to a longer period away from running and make recovery more difficult.

Hip pain is a common complaint among runners of all abilities. It can affect beginners who have recently increased their mileage, experienced runners training for a marathon, or anyone returning to running after a break. Although the discomfort may start as a minor ache, ignoring it can lead to a longer period away from running and make recovery more difficult. The hip is one of the body's largest and strongest joints. It absorbs significant forces with every stride while also providing stability and power. When something is not working correctly, pain can develop in the hip itself or in the muscles, tendons and ligaments surrounding it. Understanding what causes hip pain while running and taking action early can often prevent a small problem from becoming a serious injury. Where Does The Pain Occur? The location of your pain can provide useful clues about the underlying problem. Pain at the front of the hip is often linked to the hip flexors or the joint itself, while pain on the outside of the hip frequently involves the tendons that stabilise the pelvis. Discomfort in the buttock area may originate from the gluteal muscles or even the lower back, making it important not to assume the hip itself is always the source of the problem. Some runners also experience pain that radiates into the groin or down the thigh. Because several different conditions can produce similar symptoms, obtaining an accurate diagnosis is important if pain persists or continues to worsen despite reducing your training. Common Causes Of Hip Pain While Running Hip pain has many possible causes, but several conditions are particularly common among runners. Understanding these can help you recognise the warning signs and begin appropriate treatment before the injury becomes more serious. Hip flexor strains often develop after speed sessions, hill training or sudden increases in mileage. These muscles work hard to lift the knee during every stride, and when overloaded they can become painful, particularly when climbing stairs, getting out of a car or lifting the leg. Gluteal tendinopathy affects the tendons of the muscles on the outside of the hip. This condition is often caused by repetitive overload rather than a single injury and commonly produces pain when running, standing on one leg or lying on the affected side during the night. Trochanteric bursitis involves inflammation of the fluid filled sac that cushions the outside of the hip. Although many cases previously diagnosed as bursitis are now recognised as tendon problems, inflammation of the bursa can still contribute to pain and tenderness around the outer hip. Muscle tightness around the hips is another common cause of discomfort. Tight hip flexors, glutes, hamstrings or surrounding muscles can alter your running mechanics and place additional strain on the hip joint, particularly if flexibility work has been neglected. Some runners develop hip pain because of arthritis or wear within the joint itself. Others may experience irritation of the cartilage or a labral tear, which can cause clicking, locking or a feeling that the hip catches during movement. In some cases, pain that appears to come from the hip is actually referred from the lower back, where irritated nerves send pain into the buttock or upper leg. Risk Factors Several factors increase the likelihood of developing hip pain while running. One of the biggest contributors is increasing weekly mileage too quickly, giving the muscles and tendons insufficient time to adapt to the additional workload. Weak gluteal muscles can reduce pelvic stability and force other muscles to compensate during every stride. Poor running technique, inadequate recovery between sessions and worn running shoes may also increase the stress placed on the hips. The surfaces you run on can also make a difference. Running repeatedly on heavily cambered roads or always in the same direction around a track places uneven forces through the hips. Varying your routes and occasionally running on flatter or softer surfaces can help reduce this repetitive loading. Symptoms To Watch For Hip pain may develop gradually over several weeks or appear suddenly after a particularly demanding run or training session. Many runners first notice a dull ache during a run that gradually becomes more noticeable as the miles pass. Common symptoms include stiffness when getting out of bed, discomfort after sitting for long periods, tenderness around the hip and pain when climbing stairs. Some runners experience reduced range of movement or difficulty lifting the knee, while others find the discomfort only begins after several miles before steadily becoming worse. Although many running related hip injuries improve with sensible management, severe pain, an inability to bear weight, obvious swelling or pain following a fall should always be assessed promptly by a healthcare professional. Should You Keep Running? Whether you should continue running depends on both the severity of your symptoms and the underlying cause of the pain. Mild discomfort that does not worsen during a run and settles quickly afterwards may simply require a temporary reduction in training volume and a few extra recovery days. However, pain that changes your running form, steadily increases throughout a run or continues for several days afterwards should not be ignored. Continuing to train through significant pain often prolongs recovery and increases the risk of developing a more serious injury. Replacing some running sessions with lower impact activities such as cycling, swimming or using an elliptical trainer allows you to maintain your fitness while giving the affected tissues time to recover. Strengthening your glutes with a foam roller can really help hip injuries How To Treat Hip Pain The first stage of treatment focuses on reducing the irritation while keeping you as active as possible. Reducing your running mileage, avoiding speed sessions and allowing the hip to settle are often enough to improve milder injuries. Applying ice after running may help reduce soreness during the early stages, while gentle mobility exercises can prevent the joint from becoming stiff. As symptoms improve, strengthening exercises become one of the most important parts of rehabilitation. Improving the strength of the gluteal muscles, hips and core helps restore stability and reduces excessive loading on injured tissues. A physiotherapist can assess your movement, identify muscle weaknesses and design a rehabilitation programme that addresses the underlying cause rather than simply treating the symptoms. Massage, foam rolling and stretching may also help if muscle tightness is contributing to your pain. These treatments are most effective when combined with progressive strengthening exercises rather than being used on their own. Read more on foam rollers and massage sticks here. Preventing Hip Pain Many cases of hip pain can be prevented through sensible training habits and regular strength work. Gradually increasing your weekly mileage gives your muscles, tendons and joints time to adapt, reducing the risk of overload injuries. Strength training should be included in every runner's routine, with particular attention paid to the glutes, hips and core muscles. These muscle groups provide stability throughout the running stride and help reduce unnecessary stress on the hip joint. A proper warm up before harder sessions prepares your muscles for the demands of running, while regular mobility exercises help maintain healthy movement around the hips. Replacing running shoes before they become excessively worn and rotating between different pairs of shoes may also reduce repetitive loading patterns. Perhaps the most important injury prevention strategy is listening to your body. Addressing a minor ache early is usually far easier than recovering from an injury that has been ignored for several weeks. When To Seek Medical Advice Most mild cases of hip pain improve with sensible self management over a few weeks. However, you should seek medical advice if the pain is severe, develops after a significant fall, prevents you from walking normally or continues despite reducing your training. You should also arrange a medical assessment if your pain is accompanied by significant swelling, fever, numbness, weakness or unexplained weight loss. Obtaining an accurate diagnosis is important because treatment varies considerably depending on the underlying cause of the problem. Read more about the importasnce of physios here. Final Thoughts On Hip Pain While Running Hip pain while running can have many different causes, ranging from muscle strains and tendon problems to joint conditions and referred pain from the lower back. Identifying the underlying problem early and modifying your training appropriately gives you the best chance of returning to running quickly without developing a longer-term injury. Most runners recover successfully with a combination of reduced training, targeted strengthening exercises and a gradual return to running. Building strength, progressing your mileage sensibly, wearing appropriate running shoes and responding quickly to early warning signs will help keep your hips healthy and allow you to continue enjoying running for many years to come.

hip-pain-while-running-causes-treatment-and-prevention-for-runners

bottom of page