Gait/Running Performance

Hip Pain From Running, Causes, Relieve, and Prevention

Hip Pain From Running, Causes, Relieve, and Prevention


Running is an invigorating exercise, but for some, it comes with a cost – hip pain. This article delves into the various aspects of hip pain from running, offering insights into its causes, symptoms, treatment, and prevention, all aimed at helping you improve running performance.

For personalized care and expert guidance on managing hip pain, consider consulting the professionals at The Royal Treatment Therapy and Performance. Your journey to pain-free running starts here.

Hip Anatomy

Understanding the intricacies of hip anatomy is crucial to grasp why hip injuries, pain in runners, and the risk of injury occur. The hip joint is a complex structure comprising bones, muscles, ligaments, connective tissues, and tendons, all working harmoniously.

The collaboration of hip elements ensures smooth functioning, but stress and repetitive strain increase injury risk, especially for runners. The constant impact and repetitive motion can lead to various hip issues and discomfort.

Why Does Hip Pain From Running Happen?

Hip pain from running can stem from various sources. Understanding these common injuries is essential for runners to address hip pain and maintain a healthy range of motion.

Let’s explore some common culprits:

Muscle Strains

One prevalent cause is hip flexor strain, particularly in the soft tissues of the hip flexors. Overexertion or sudden increases in running intensity can lead to strained hip muscles, causing discomfort and pain.

Hip Impingement

Hip impingement occurs when the hip joint’s ball-and-socket mechanism is disrupted, often resulting in friction and pain during running. Femoroacetabular impingement typically impacts individuals between their 20s and 40s, with an estimated prevalence ranging from 10% to 15%.


Inflammation of the bursa sac, known as hip bursitis, can lead to hip pain. This small, fluid-filled sac cushions the joint, and when irritated, it can cause discomfort while running, especially when the runner’s body weight applies pressure on the affected area.


Tendonitis, the inflammation of tendons, is another common issue among runners. Overuse or improper running techniques can contribute to this painful condition. Approximately 50-75% of running injuries result from overuse due to repeated movements.

Labral Tears

The labrum, a ring of cartilage around the hip joint, can tear due to repetitive stress, causing significant pain during running. Incorporating strength training can improve the stability of the hip joint and potentially reduce the risk of labral tears.


Degeneration of the hip joint, often associated with aging, can lead to hip osteoarthritis, causing pain and stiffness during running. This degeneration primarily affects the hip socket, contributing to discomfort and limited mobility.

Stress Fracture

Repeated stress on the hip bones can result in stress fractures, causing sharp pain while running. It’s essential to identify the signs and address issues promptly to prevent more severe conditions like hip fractures from developing.

Symptoms and Signs of Hip Pain from Running

Symptoms and Signs of Hip Pain from Running

Recognizing the signs of hip pain is essential for timely intervention. When you engage in running, pay close attention to your body’s signals. Here are key indicators to be mindful of:

Persistent Discomfort: While running, if you consistently experience discomfort in the hip area, it’s a clear sign that something might be amiss. This sensation can range from a dull ache to sharp pain, indicating different potential issues.

Swelling: Swelling around the hip joint is a visible symptom that shouldn’t be ignored. Inflammation in this area can increase pressure and discomfort, hindering your running experience.

Aching Sensations: After a run, if you notice lingering uncomfortable sensations in the hip joint, it could signify underlying problems. This post-run ache might persist for an extended period, indicating the need for further assessment.

When to Seek Professional Medical Advice?

If chronic hip pain persists or worsens, seeking advice from a medical professional is crucial. Consult a healthcare provider to diagnose the root cause and establish an appropriate treatment plan. Additionally, understanding why pain after running can occur is essential for effective management and recovery.

How to Treat Hip Pain from Running

Addressing running-related injuries and hip pain involves various approaches, considering the specific nature of the joint pain experience.

Conservative Treatment

Rest, ice, compression, and elevation (RICE) are often the first line of defense. Study shows that physiotherapist-led interventions appear beneficial in reducing pain and enhancing function for young and middle-aged adults experiencing hip-related pain.


For cases of more severe pain, medical professionals may recommend injections, such as corticosteroids, to provide effective and targeted pain relief by alleviating inflammation and discomfort.


In extreme cases, surgical interventions, often involving specialists in sports medicine, may be necessary to treat hip pain, aiming to repair damaged tissues or correct structural issues.

Prevention Strategies

Preventing hip pain is as vital as treating it. Let’s explore effective strategies for keeping hip discomfort at bay:

Warm-up and Cool-down Exercises

Ensuring a proper warm-up and cool-down is essential in preventing hip pain. Incorporating targeted hip exercises into these routines helps prepare the muscles and effectively prevents strains.

Strengthening Exercises for Hip Muscles

Building strength in the hip muscles is crucial for enhancing stability and reducing the risk of injuries, particularly addressing strength imbalances. This is especially important for individuals engaging in weight-bearing activities, where proper hip strength contributes significantly to injury prevention.


Incorporating alternative exercises, such as swimming or cycling, reduces the impact on the hip socket joint, which is particularly important for individuals involved in high-impact activities.

Proper Running Gear and Footwear

Proper Running Gear and Footwear

Investing in suitable running gear and footwear is essential for adequate support and cushioning, especially for individuals involved in high-impact activities. Guidance from sports medicine specialists can ensure the right choices for injury prevention.

Home Remedies for Hip Pain from Running

At-home remedies can complement professional treatment:

  • Rest and elevation to reduce swelling.
  • Application of ice packs to alleviate pain.
  • Over-the-counter pain relievers for temporary relief.

Don’t Let Hip Pain Stop You from Running, Consult The Royal Treatment Therapy

If hip pain persists, seeking specialized care from professionals like The Royal Treatment Therapy can make a significant difference. Our expertise in sports rehabilitation, utilizing advanced physical therapy techniques guided by experienced physical therapists in Richmond, can aid in a swift recovery.


Hip pain from running is a common concern, but with proper understanding, treatment, and preventive measures, individuals can continue to enjoy the benefits of running without enduring unnecessary discomfort. The goal is not just to relieve pain but to help you get back to running with ease and confidence.


Q1: How do you fix hip pain from running?

A1: Addressing hip pain after running may involve rest, physical therapy, or, in severe cases, surgical interventions. Consult with a healthcare professional for personalized advice.

Q2: How long does it take for a runner’s hip to heal?

A2: The healing time varies based on the severity of the condition. Rest and therapy may resolve minor issues, while more severe cases might take weeks to months.

Q3: Do runners have bad hips?

A3: Not necessarily. Proper training, warm-ups, and suitable gear can minimize the risk of hip pain when running. Seeking prompt medical attention for any discomfort is crucial for maintaining hip health.

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