For those who run frequently as part of their exercise routine, developing the perfect running form is crucial to keep you running longer, more comfortably and with less risk of injury. Even with great form however, some people find that they suffer from hip pain after running.
For athletes or casual runners aiming for peak performance, pain can be a concerning sign that something isn’t quite right – and lingering symptoms may extend the rest period required between running sessions.
When does hip pain after running indicate an injury and what are some of the other possible causes? We’ve put together this article to help you identify what causes hip pain from running, tips for avoiding pain and strategies to recover faster.
Read on to find out:
- What causes hip pain from running?
- How to relieve sore hips from running
- Tips for how to get rid of hip pain from running
What causes hip pain from running?
Before we look at the possible causes of pain in hips from running, it’s worth learning about the hip and discovering how our hip works with the musculoskeletal system to support us throughout our lives.
The hip joint is the largest joint in our bodies. It is a ball-and socket- joint that supports a wide range of movement while providing stability and helping to support our body weight.
The socket part of the hip is called the acetabulum and is located inside the pelvis, which works with the femur located at the top part of the thigh bone, forming the ball part of the joint (femoral head). Smooth tissue, known as cartilage, protects the joint from friction by covering the femur and inside of the socket.
The hip is reinforced by ligaments, including the Iliofemoral ligament, which is the strongest in the body. This together forms the “joint capsule.”
Groups of strong muscles then function to support the movement of the hip. These are grouped by the type of movement they help control, such as the flexors (Iliacus, Pectineaus, Rectus Femoris and both Psoas Major and Minor) and the extensors (Gluteus Maximus, Semitendinosus, Semimembranosus and Biceps Femoris.)
One final important structure of the hip is called the Bursae. These are small, fluid-filled sacs positioned between the bones and the soft tissues of the hip, acting to cushion the joint and reduce friction.
What causes hip pain from running?
When pain strikes in or around the hip either during or just after exercise, you might suspect everything from your running form to your shoes. Hip pain is very common in people who are active – chronic hip pain affects 30-40% of adults who play sport. People describe a range of hip pain symptoms but the most common are:
- an aching feeling on the outside of the hip
- Pain in the groin, back, thigh or knee
- Stiffness or weakness that affects its normal range of movement
- Pain that is worse when weight is placed on the hip
If your pain is severe, resulted from a fall or an injury, or you experience swelling, redness or discolouration of the skin, you should seek care from a GP or other primary healthcare provider as soon as possible.
Let’s look at some of the most common causes of hip pain in runners:
- Sprains and strains
- Tendonitis
- IT band syndrome
- Bursitis
- Hip labral tear
Pain in hips from running – sprains and strains
If you’re a keen runner then you might be familiar with the feeling of overstretched, tired muscles, especially if you’ve been pushing yourself with your running regime. If you overdo it while running or don’t take care to warm up properly, the muscles around your hip can become strained, resulting in a “pulled” muscle.
Muscles become strained or “pulled” when tiny tears develop in the muscles themselves. This happens because muscles can become tight, especially with overuse. This makes them less flexible and more prone to these tears, so warming up is essential to keep muscles flexible.
Muscle sprains are often confused with pulled muscles, however they are different in that they affect the ligaments, the bands of tissue that connect bones together. Sprains are more likely to be caused by injury or trauma directly to the hip but can also be caused by overstretching and doing too much too fast.
Painful hip flexors from running – tendonitis
Tendons are large, fibrous cords that connect muscle to the bones of the hip. Just like muscles, these can get overstretched and sore, especially if you ramp up your running too quickly. This is called tendonitis, and can result in pain being felt in the hip.
Your iliopsoas muscle is attached to your upper thigh by a tendon, and helps flex your hip. This tendon is easily affected by overuse. Painful hip flexors from running are very common, and can result in pain over the front of the hip.
IT band syndrome from running
IT band syndrome can sometimes result in hip pain. Your Illiotibial band is a band of tissue that runs all the way from your hip down to the top of your shin. This band moves up and down as you lift and lower your leg, and this friction can irritate the bones, tendons and other structures of the thigh and hip. IT band syndrome can affect anyone, but it’s more common in runners.
Bursitis from running
Bursitis is the name given to an inflammation of the bursae, those small fluid-filled sacs that cushion the hip bones from friction. In runners, the most common bursa that can get inflamed is trochanteric bursa, the cushion that protects the trochanter, part of the top of the leg bone. Trochanteric bursitis results in pain right at the top of the hip. Again, overuse is often the cause, and runners are at particular risk.
Hip labral tear
The labrum is a ring of cartilage that cushions the hip joint, holding the ball part of the hip joint inside the hip socket. A labral tear occurs when any part of this cartilage ring becomes damaged, most commonly by gradual wear and tear but this can be as a result of an injury as well. A labral tear is most likely to result in hip pain, or pain in the groin when you walk or run, but also sometimes at rest. It can result in stiffness and a clicking sensation in the hip joint on movement.
Other causes of hip pain can include:
How to relieve sore hips after running
It’s important to get your hip pain checked out by a professional if it is severe, does not resolve within a few weeks or if you have any signs of infection such as swelling, fever or chills. Your GP is best placed to help pinpoint the most likely cause of your hip pain and rule out other health conditions that could present as pain in your hips.
If your hip pain results from muscle or tendon strains, IT band syndrome or bursitis, the best treatment is to cease the activity that first brought it on. If you’ve recently been overdoing it with your training regime, your hip pain may be a sign that you should slow down. Rest and avoiding aggravating the painful area may be the best way to recover quickly.
While rest is important, this doesn’t mean you should stop moving altogether. Slow and gentle movement of the hip through its full range of movement will help to keep the structures of the hip joint flexible. When you feel ready to start exercising again, do this slowly and take cues from your body – stop if pain returns and consider speaking to a physiotherapist to see what changes you can make to your form to help prevent hip pain recurring.
How to get rid of sore hips after running
If you have a sore hip after running then first-line pain relief could include hot and cold therapy. Some people find that a hot water bottle on top of the affected area helps to relieve muscle pain and reduce stiffness. Only apply heat if there is no swelling in the area.
Similarly, ice can be used to reduce inflammation and relieve joint and muscle pain. An ice pack can be applied for 20 minutes out of every hour for up to 4 hours throughout the day. Don’t apply ice directly to your skin – make sure to wrap your ice pack in a towel to prevent skin damage. NSAIDs, which are non-steroidal anti-inflammatory drugs like Ibuprofen, can be used to help manage pain and inflammation. Read more about treating pain with drugs and some of the alternatives.
How to get rid of hip pain from running
For people who struggle to exercise or stay moving because of acute hip pain, treatments aimed at making this pain more manageable or providing instant hip pain relief may be suggested. This can include electrotherapy, which is when electrical currents are used to disrupt the pain signals travelling through the nerves and effectively block pain from reaching the brain.
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Sources
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- Proske U, Morgan DL. Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. J Physiol. 2001 Dec 1;537(Pt 2):333-45. doi: 10.1111/j.1469-7793.2001.00333.x. PMID: 11731568; PMCID: PMC2278966.
- Olsen O, Sjøhaug M, van Beekvelt M, Mork PJ. The effect of warm-up and cool-down exercise on delayed onset muscle soreness in the quadriceps muscle: a randomized controlled trial. J Hum Kinet. 2012 Dec;35:59-68. doi: 10.2478/v10078-012-0079-4. Epub 2012 Dec 30. PMID: 23486850; PMCID: PMC3588693.
- Hegarty DA, Bretherton B. An Open-Label Pilot Study Investigating Noninvasive High-Frequency Peripheral Nerve Fiber Stimulation in Chronic Pain. Pain Pract. 2021 Jun;21(5):578-587. doi: 10.1111/papr.12993. Epub 2021 Jan 27. PMID: 33369130.
Read more:
Sources
-
- Proske U, Morgan DL. Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. J Physiol. 2001 Dec 1;537(Pt 2):333-45. doi: 10.1111/j.1469-7793.2001.00333.x. PMID: 11731568; PMCID: PMC2278966.
- Olsen O, Sjøhaug M, van Beekvelt M, Mork PJ. The effect of warm-up and cool-down exercise on delayed onset muscle soreness in the quadriceps muscle: a randomized controlled trial. J Hum Kinet. 2012 Dec;35:59-68. doi: 10.2478/v10078-012-0079-4. Epub 2012 Dec 30. PMID: 23486850; PMCID: PMC3588693.
- Hegarty DA, Bretherton B. An Open-Label Pilot Study Investigating Noninvasive High-Frequency Peripheral Nerve Fiber Stimulation in Chronic Pain. Pain Pract. 2021 Jun;21(5):578-587. doi: 10.1111/papr.12993. Epub 2021 Jan 27. PMID: 33369130.
