So you have just started running to improve your cardiovascular health. And one day, you experience this sore and aching pain in your hips. What is that? Hip pain after running is a commonly found condition in many people who run daily or practice long-distance running. It falls under the category of sports injuries, and among them, the most common ones are musculoskeletal problems.
Before learning more about hip pain, you need to know the anatomy of the hip as an organ. It is a ball and socket joint which is one of the biggest of its kind in your body. The “ball” is situated at the top of the thigh bone and a lot of muscles, ligaments, and tendons are attached to the bones that allow your hips to move in various ways.
There are several causes of hip pain after running and some of them include: straining of the joints with over-exercise, wear and tear of the joints from daily activities, and inflammation. If the pain interferes with your daily activities, it might be serious and you need to consult a doctor.
What Causes Hip Pain After Running?
Here are some of the most common causes of hip pain after running:
- Muscle strain and tendonitis
Also called ‘pulled muscles’, muscle strain can happen after tiny tears occur in your muscles due to too much running or running faster than you used to do. The muscles and tendons that support your hip stretch get strained when it is stretched too far. Tendons are specific structures that connect your muscles to the bones and inflammation that happens to them is called tendonitis. It can affect your hip flexors, hamstrings, and adductors and cause hip pain.
- IT band syndrome
Known as the Iliotibial Band Syndrome, it is when the tendons called the iliotibial band get swollen or irritated from rubbing against your hips or knees. The pain is usually found outside of the hip and one of the possible causes of this condition is hip abductor weakness. Running downhill or running on a tilted or curved surface can aggravate this condition.
- Muscle tendon bursitis
Bursa are cushion-like structures that protect your tendons and muscles from rubbing against the bones. When these bursas are inflamed with repetitive motions like running, it can cause pain on the outside of the hip. There are two kinds of bursitis, trochanteric bursitis, and Iliopsoas bursitis based on the placement of the affected bursa.
- Hip pointer
Another major reason for hip pain after running is hip pointer which is also called a bruised hip. The bruise occurs near the top curve of the hip bone and it is painful. Also called hip contusion, hip pointer can happen when a direct blow to your hip bone happens.
- Labral cartilage tears
Labrum is a ring of cartilage that is found in the outside rim of the hip joint socket. It acts as a rubber seal that holds the ball at the top of your thigh bone safely within the hip pocket. Repetitive activities like running can cause tearing in the labrum region. It sharpens the pain in your hips, causing an inability to move your hip and a feeling of stiffened-up hips.
- Bone fractures
Conditions such as osteoporosis can worsen bone strength as you age and it can be a major reason behind hip pain after running. Some of the symptoms of a bone fracture in the hip include the inability to move, harsh pain in the hips, swelling and bruising on the hips, etc.
- Osteoarthritis
Another major cause of hip pain after running can be osteoarthritis. It is a condition in which the cartilage between the bones and joints wears away. This causes your bones to rub against each other resulting in extreme pain. Osteoarthritis in the hips can cause stiffness and pain in the region. So you might be noticing the pain after engaging in activities like running and it can also be painful if you are not engaged in any activities.
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Treatment For Hip Pain After Running
You can relieve the hip pain after running using some methods. Some of these are listed here:
- Apply ice and rest– If you have mild cases of muscle strains, it can be relieved by taking a week of rest. Also, applying ice to your hips can reduce swelling and pain associated with hip pain after running.
- Go for exercise therapy – Practicing some therapeutic exercises can improve your flexibility and strength which can provide the needed support for your hip joints. Include sessions of core exercises and as well as balance exercises. Assistance from a personal physical therapist can be beneficial.
- Use over-the-counter pain medications– Some of the over-the-counter pain medications such as ibuprofen, acetaminophen, naproxen, etc can reduce inflammation and pain associated with hip pain. Make sure you can take these medications based on your medical history.
- Give your hips some rest– You need to scale back for a short period and avoid putting much pressure on your hips. During this time, you can go for gentle stretching and walking exercises.
- Injections– In case the oral medications are not effective, your doctor might prescribe you some injections such as corticosteroids that can reduce inflammation. Hyaluronic acid injections are also prescribed to treat hip osteoarthritis.
- Surgery– If you have a severe case of hip pain, your doctor may suggest surgery. The muscle or tendon tears might be required to undergo a repairing process to regain full function and flexibility.
How To Prevent Hip Pain After Running?
Even though hip pain after running is a common condition, you can adopt certain measures to prevent it. These are listed below:
- Go for gradual progress– The hip pain is mainly caused by over-straining of the muscles and ligaments. So instead of trying to run the fastest distance at the first time, start slowly and then gradually increase the speed and distance.
- Always warm up before running– Like any other exercise, you need to warm up your body before running. It is ideal to select some dynamic stretches like butt kicks and high knees. This can increase blood flow to your muscles. Wearing well-fitted running shoes also helps.
- Include strength training– There are ample studies that suggest that strength training two to three times a week can prevent injuries from running. It can strengthen your muscles and prevent the onset of fatigue during running.
- Do some cool-down movements– Like it is necessary to warm up before running, you need to cool down the process after finishing. Do not abruptly stop running instead, slow down your speed and space, breathe in and out, and take your time to wind up.
Recovery From Hip Pain
If you are feeling hip pain after running, you need to take a break and get some rest for your body. Do not continue running even after having the pain and sometimes it is necessary to obey what your body tells you. After taking enough rest and when you start feeling better, slowly restart running with a slower and more gradual pace and speed.
You can also follow a healthy diet to increase your muscle strength and recovery. Consuming foods rich in vitamin D and calcium has proven to support bone and muscle strength. Proper rest and recovery are a much-needed part of your running routine and without these aspects, you are more likely to get injured again.
Conclusion
Hip pain after running is caused by several factors. One of the causes of muscle straining and tendonitis. This happens when the muscles and tendons near your hip are strained due to excessive stretching. Other reasons for hip pain after running include IT band syndrome, muscle-tendon bursitis, hip pointer, labral cartilage tears, bone fractures, and even osteoarthritis.
Some of the methods of treating hip pain after running are applying ice and taking rest, using over-the-counter medications, exercise therapy, injections, and even surgery. By adopting certain measures like gradual progression of speed and pace, taking ample rest when it pains, and strength training sessions thrice a week, etc the hip pain after running can be prevented up to some extent. During this period, following a proper diet enriched with calcium and vitamin D is necessary. Also, taking proper rest is suggested in case of hip pain after running.
FAQs
It might be serious if you have hip pain accompanied by swelling, fever, or sudden and intense pain. Also, if treatments don’t relieve symptoms, it might indicate a red light.
You can practice some exercises like Single-Leg Hip Bridge, Lateral Band Walk, Lateral Step Down, and single-leg deadlift.
Try to bring strength training into your routine. Also, by adopting measures like warming up before running, wearing well-fitted running shoes, pausing and stretching during running, etc you can prevent hip strain.
You can apply ice on the affected area and take some rest. Also taking some over-the-counter pain medications relieves pain.
The recovery time for hip pain from running will depend on the severity of the pain and injury. In most cases, it can be resolved within a week.
Even though pain is somewhat tolerable, you need to get some rest before starting running.
