Hip Pain After Running - What to Do

Hip discomfort is a typical issue regardless of your level of activity - jogging, walking, running, or everything in between. Although there are several potential causes for hip pain, a consistent pattern appears to be that it is typically accompanied with hip muscle weakening and stiffness.

Fortunately, you may minimize hip pain, get relief, and avoid further injuries by strengthening and stretching your muscles.

How Does a “Runner’s Hip” Develop?

Sitting too much or jogging too hard might cause hip pain. It all relies on the specifics of each person's mobility, strength, body mechanics, and medical history. One may have hip discomfort at the front, side, or rear of the hip. It may manifest as a superficial clicking or popping sound or as a dull aching that radiates deep into the joint. 

For runners, it usually manifests as some kind of stiffness or pain. Hip pain can have many distinct causes for different people. Nevertheless, knowing the cause of hip discomfort is the first step in treating it.

The thigh bone and the pelvis combine to produce the hip joint. Compared to many of your other joints, this ball-and-socket joint offers greater mobility. However, that movement needs stability. One without the other is not what you want. Hip discomfort frequently results from restrictions in hip strength or range of motion.

Although a variety of muscles contribute to hip function, the glutes are the muscle group that is most frequently mentioned, and with good reason. The gluteus maximus, medius, and minimus are the three muscles referred to as "glutes." These muscles construct what we affectionately refer to as the "butt" by wrapping around the hips.

Any bipedal creature's instability is greatly influenced by its hips. They serve as the link between your torso and lower body. This link may be compared to a building's foundation; if it is weak, particularly in runners, your house may collapse (or at least crack), which might result in injuries and poor body mechanics. You may contribute to the strength of your running home by maintaining strong glutes. If you neglect to develop your glutes as a runner, you may be headed for injury hell.

How to Relieve Hip Pain

To relieve hip discomfort, try these three methods:

• Extend your hips

To strengthen your hip flexors, hip extensors, and deep hip rotators, try the figure four stretch, the knee to chest stretch, and a kneeling lunge stretch with an overhead reach;

• Help your hip’s soft tissues

Make sure you are increasing blood flow to any tight or uncomfortable areas by using a tennis ball, foam roller, or visiting a massage therapist or physical therapist with practical expertise. Roll over any "hot spots" or tense areas for a minute or two. If you take too long, you risk aggravating the region;

• Make your hips stronger

As a runner, this will be one of your most crucial actions. Resisted clamshells, side lying abduction, lateral and monster walking, and single leg stability drills are just a few of the glute strengthening exercises you should have on hand to include into your weekly routine.

Regularly adding these exercises to your program will help you develop the flexibility and strength you need to prevent hip pain setbacks. Remember to consult a physician if your discomfort continues or becomes worse. 

You risk developing muscular imbalances if running is your primary (or only) form of exercise because certain muscles may become stronger while others become weaker. The most often utilized muscles, such the quadriceps or calves, may shorten and tighten, which might limit your range of motion and "refer" to hip discomfort. Include stretching and mobility exercises in your regimen and make it a point to cross-train with exercises that counterbalance jogging, such as yoga, pilates, swimming, or strength training.