Hip Pain When Running: Causes, Symptoms, Treatment & Prevention

Hip pain is common among runners because running puts repeated stress on the hip joint. Not only can hip pain hinder a runner’s performance, it can also impact overall health if not addressed promptly.

Fortunately, there are effective ways to manage and treat hip pain related to running. This article will explore the causes of hip pain in runners, treatment options, and ways to maintain your health and performance.

Common Causes of Hip Pain When Running 

back pain

The following are common causes of hip pain while running.

Muscle Strain and Tendonitis

Overuse or sudden movements can strain the hip muscles, leading to inflammation and tendon damage, a condition known as tendonitis. This often results in a burning sensation, aching, pain, and stiffness in the hip, which worsens with running or hip movement. Additionally, you may experience a rubbing or popping sensation on the outer side of your hip.

Iliotibial (IT) Band Syndrome 

Another common cause of hip pain when running is Iliotibial (IT) Band Syndrome. The condition results in pain and tenderness along the outer side of the hip, thigh, and knee. You may also notice a clicking or popping noise when moving.

The IT band is a thick stretch of connective tissue that runs from the top of your thigh down to your knee. When overused during running, the IT band can become tight, irritated, and inflamed. The IT band often becomes inflamed as it rubs against the thigh bone. The result is lateral hip pain that can affect your ability to run comfortably.

Bursitis

Another common cause of hip pain in runners is bursitis, which occurs when the bursae—small fluid-filled sacs that cushion the hip joint—become inflamed. Overuse of the hip joint puts excessive pressure on the bursae, which then leads to inflammation and swelling. The symptoms you will likely experience include hip pain, along with redness, swelling, and tenderness in the affected area.

Hip Pointer

A hip pointer is another injury that can lead to hip pain. It occurs when a direct blow or impact, such as a fall, causes a deep bruise on the hip bone. 

The injury typically results in significant bruising, soreness, and swelling around the affected area. Hip pointers can be painful and can limit your ability to run or engage in physical activities until the injury heals.

Labral Cartilage Tears

Labral cartilage tears are another possible cause of hip pain for runners. The hip labrum is a ring of cartilage surrounding the outer rim of the hip joint socket, acting as a cushion and stabilizer for the femoral head. 

Symptoms of a labral tear include catching, clicking, or locking sound when moving the hip, along with a reduced range of motion and stiffness. However, it’s important to note that not all labral tears result in noticeable symptoms. 

Bone Fractures 

Stress fractures in the hip are another serious concern, particularly for long-distance runners. These fractures often develop when the repetitive impact of running overwhelms the bones, especially if proper running techniques aren’t followed or if inadequate footwear is used. 

Typically, stress fractures occur in the femur, just below the femoral head, known as the femoral neck. Symptoms of a stress fracture include severe pain in the groin area, swelling, and difficulty bearing weight on the affected leg.

Osteoarthritis

Osteoarthritis is another significant cause of hip pain, especially in older or more seasoned runners. As a degenerative joint disease, osteoarthritis occurs when the cartilage cushioning the hip joint gradually wears down.

Without this protective cartilage, the bones in the hip joint begin to rub against each other, and thus, lead to inflammation and irritation. Over time, this friction causes chronic pain, which can become a persistent issue for those affected. 

Symptoms of Hip Pain in Runners

Man with back pain

Hip pain in runners can manifest in various ways, each varying in intensity and nature depending on the underlying cause. Here are some of the common symptoms associated with hip pain in runners.

Sharp Pain and Discomfort

One of the most noticeable symptoms is sharp pain, which can occur during or after running. For instance, runners with Iliotibial Band Syndrome (ITBS) often report a sharp, burning sensation on the outer side of the hip. This pain may intensify with activities such as climbing stairs or running downhill. When you feel this acute discomfort, you’ll need to stop and rest.

Stiffness

Stiffness in the hip joint is another frequent symptom experienced by runners. Stiffness is often most noticeable after periods of inactivity, such as after waking up in the morning or after sitting for a long time. For those with osteoarthritis, stiffness may be more pronounced and persist throughout the day.

Swelling and Tenderness

Swelling around the hip joint is often a sign of inflammation and can be associated with various conditions. In cases of Trochanteric Bursitis, the inflammation of the bursae leads to visible swelling and a sensation of warmth in the affected area. 

Additionally, runners with stress fractures may experience localized swelling and tenderness, which can be exacerbated by continued running or weight-bearing activities.

Decreased Range of Motion

A decreased range of motion is a concerning symptom, as it indicates that the hip joint is not functioning as it should. This reduction in mobility can stem from joint degeneration, such as in osteoarthritis, or from inflammation caused by tendonitis or bursitis. Runners can find it challenging to perform once easy movements, such as lifting the leg, bending, or rotating the hip.

How to Treat Hip Pain From Running 

Addressing hip pain from running involves several ways that focus on rest, recovery, and rehabilitation. Here is the hip pain treatment when running. 

Rest and Recovery 

Continuing to run while in pain can worsen the injury and prolong the recovery process. Instead, opt for low-impact activities such as cycling, swimming, or using an elliptical machine to maintain cardiovascular fitness without placing additional stress on your hips. 

The duration of the rest period will depend on the severity of the injury, but as a general rule, it is recommended to take a break from running for at least a few days to a week, or until the pain subsides.

Physical Therapy and Exercises

Specific exercises can help address muscle imbalances, enhance joint stability, and promote overall hip health. For instance, stretching exercises, such as hip flexor stretches and hamstring stretches, can help to improve flexibility and reduce stiffness in the hip joint. 

Pain Relief (NSAIDs, Ice, Heat)

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, are commonly recommended for reducing pain and inflammation. These medications work by blocking the production of substances in the body that cause inflammation, thereby alleviating discomfort. 

Ice and Heat Therapy

In addition to medications, apply ice therapy to reduce swelling and numb the pain, making it an effective treatment option, especially in the initial stages of an injury. For optimal results, ice packs should be applied for 15 to 20 minutes every two to three hours during the first 48 hours following the onset of pain. 

After the initial inflammation has decreased, transition to heat therapy. It will help relax and soothe tight muscles around the hip joint. Apply heat using a warm towel, heating pad, or warm bath, and should be used for 15 to 20 minutes at a time.

Injections and Surgery

In cases where conservative treatments fail to provide adequate relief, more advanced interventions may be necessary. Corticosteroid injections are one option that can reduce inflammation and pain in the hip joint. 

These injections deliver a concentrated dose of anti-inflammatory medication directly to the affected area, providing relief that can last for weeks or even months. Although effective, corticosteroid injections should be used sparingly, as repeated use can lead to joint damage over time.

In addition, before considering injections or surgery, it is crucial to consult with a healthcare professional to evaluate the specific condition causing the hip pain. A thorough assessment, including imaging studies such as X-rays or MRIs, can help determine the most appropriate course of action. 

Preventing Hip Pain When Running

Hip pain treatment requires a proactive approach that focuses on strengthening the body, improving technique, and using the right gear. 

Strengthening Exercises

To build resilience against hip injuries, focus on exercises that target your hips, glutes, and core. Incorporate clamshells, which strengthen the outer hip muscles. Exercises such as hip bridges, clamshells, and side leg lifts specifically target the hip and glute muscles. 

Core exercises like planks and dead bugs further contribute to overall stability. As you grow stronger, gradually increase the number of repetitions or add resistance. Remember, consistency is key – even a short 15-minute routine can make a significant difference over time.

Proper Running Form

Key aspects of proper form include maintaining an upright posture, with a slight forward lean from the ankles rather than the waist.

Keeping the core engaged and the hips level ensures that the lower body moves efficiently and reduces the risk of overloading the hip joints. Additionally, focusing on a midfoot strike, rather than landing heavily on the heels, can lessen the impact on the hips. 

Footwear and Orthotics

Look for shoes that provide support and stability, especially if your feet tend to roll inward, which can cause misalignment of the hips and knees. When selecting running shoes, consider factors such as your foot type, running style, and the terrain on which you run. 

A gait analysis at a specialty running store can also help identify the best shoe for your individual needs. Replace running shoes every 300 to 500 miles, as worn-out shoes can lose their cushioning and support which can increase the risk of an injury. 

Warm-Up and Stretching

Engaging in a proper warm-up routine increases blood flow to the muscles, elevates heart rate, and enhances flexibility. These physiological changes help to reduce the risk of running injury. A good warm-up should last about 5 to 10 minutes and can include dynamic movements such as leg swings, high knees, and butt kicks. 

After completing your run, stretching is equally important. Post-run stretching helps to lengthen the muscles that may have tightened during exercise. Hold each stretch for 15 to 30 seconds, then, ensure that you breathe deeply and relax into the stretch.

Gradual Training Progression

Many runners are eager to improve their performance and may feel tempted to push their limits too quickly. However, a sudden spike in mileage or intensity can lead to stress on the muscles, and the joints and also increase the risk of injury. 

To avoid this, follow the 10% rule, which suggests that runners should not increase their weekly mileage by more than 10% compared to the previous week. The approach allows the body to adapt to the increased demands placed on it. Additionally, incorporating rest days into your training schedule is vital.

When to See a Doctor

Although most instances of hip pain, particularly those occurring after a run, can be treated at home, there are certain situations where professional medical advice is necessary. Hip pain might sometimes indicate an underlying health issue that requires a doctor’s evaluation. It’s important to consult a doctor if you have a history of stress fractures or if you experience any of the following:

Final Thoughts

Preventing and managing hip pain while running involves knowing its causes and taking steps to protect yourself. Adding exercises that strengthen your hips, glutes, and core can greatly enhance stability and lower the risk of injury. 

Don’t forget the importance of warming up before your runs and stretching afterward to aid recovery. If you find yourself dealing with ongoing hip pain, reach out to a qualified physiotherapist.