Hip Pain When Running

Although running is a great way to stay fit, it can cause discomfort, especially in your hips. Feeling hip pain when running can limit your mobility and lead to more severe injuries if left untreated. 

This article explores the causes of hip pain when running and how physical therapy in San Ramon, CA, can help.

Why Do You Feel Hip Pain When Running

If you feel hip pain whenever you run, it may be due to the following reasons;

Muscle Strain

Overusing your hip joints while running can cause muscle strain and pain. Poor flexibility and a sudden increase in running intensity can also cause strain. Muscle strains can cause pain, swelling, stiffness, and muscle weakness. 

Tendonitis

Tendons connect muscles to bones and help you move easily. If these tendons become inflamed and swollen, tendonitis can occur. Poor posture, repetitive exercise, and sudden movements can cause tendonitis in runners. 

Iliotibial Band Syndrome

The iliotibial (IT) band is a flexible band of tissue that runs from the hip to the knee. When it becomes too tight and irritated, the IT band can rub against the hip or knee, causing pain. 

When running, you can develop IT band syndrome if you run on uneven terrain, wear worn-out shoes, or increase your mileage too quickly. Also, poor form and running many miles daily can increase your risk of IT band syndrome.

Bursitis

The bursa is a small, fluid-filled sac that cushions your bones and soft tissues. When the bursa becomes inflamed, it can cause pain and limit mobility. Your hip has two bursa that may become inflamed due to repetitive motions. 

Labral Cartilage Tears

The labrum is a ring of cartilage on the socket part of your hip joint, providing cushioning and support. Repetitive motions from running can injure the labrum, causing a tear and pain. You may have a labral cartilage tear if you experience stiffness, limited mobility, or a clicking or locking sound when you move your hip.  

Fractures

Running can fracture your hip, especially if your footwear does not provide adequate support or your form is poor. The inability to bear weight on your leg and severe pain in your groin area indicate a fracture. 

Osteoarthritis

Osteoarthritis occurs when the cartilage in your hip joint wears away, causing friction and inflammation. This degenerative condition is more common in older runners.

Piriformis Syndrome

The piriformis muscle is a flat muscle in your gluteal region that helps you rotate your hip and turn your leg and foot. When the piriformis muscle presses on your sciatic nerve, it can cause pain and numbness when running. 

Treatment for Hip Pain When Running

If you feel hip pain when running, try the following treatments to ease your pain. However, if the pain persists or worsens, you should visit your physical therapist for treatment.

Rest and Ice

If you experience hip pain, resting can help the affected area heal. You can also apply an ice pack to the painful area for 15 to 20 minutes several times daily. However, do not apply the ice pack directly to your skin. Instead, wrap it in a towel before applying it to your hip.

Medications

Over-the-counter anti-inflammatory medications, like ibuprofen, can help reduce pain and inflammation in your hip. However, these medications should only be used in the short term. 

Gradual Return to Running

Once your pain subsides, return to running gradually. Start with low-impact activities like swimming or cycling before slowly resuming running. You should also focus on your body’s signals and avoid overexerting yourself.

How Can Physical Therapy Help Hip Pain? 

Physical therapy is a drug-free treatment for hip pain. When you visit your therapist, they will assess your symptoms and medical history to create a tailored treatment plan, which may include one or more of the following treatment methods;

Therapeutic Exercises

Exercise can improve your flexibility, range of motion, and strength. They will also promote hip stability, reduce pain, and prevent future injuries. Your physical therapist will create an exercise plan and guide you through exercises that target the muscles around your hip joint. 

Some exercises may help include hip bridges, clamshells, and flexor stretches. 

Manual Therapy

Manual therapy is a hands-on treatment. Your physical therapists will use manual therapy techniques to relieve hip pain. These techniques include soft tissue mobilization, joint mobilization, and myofascial release.

Manual therapy aims to reduce tension, improve mobility, and enhance blood flow to the affected areas. 

Modalities

Physical therapy modalities that may be used to address hip pain include ultrasound therapy and electrical stimulation. 

Ultrasound therapy involves applying sound waves to sore regions to stimulate muscles, promote blood circulation, and reduce pain.

Electrical stimulation, on the other hand, involves sending low-voltage electrical impulses through an electrode into painful regions. This helps to reduce pain and promote mobility.

Education and Pain Management

Your physical therapist will educate you about your condition and how to manage it effectively. They will teach you strategies to manage pain at home, such as using ice, heat, or specific stretches.

Your therapist will also advise modifying your training to avoid aggravating your hip pain and ensure a safe return to running.

How to Prevent Hip Pain When Running

The following tips can help you prevent hip pain when running;

• Warm up and stretch before starting your run. Focus on stretching your hip flexors, quadriceps, hamstrings, and glutes to improve flexibility and reduce the risk of injury.
• Incorporate strength training exercises into your routine to build the muscles around your hip joint. 
• Avoid sudden increases in running distance or intensity to prevent overloading your hip muscles and joints. Gradually increase your mileage and intensity to allow your body to adapt.
• Pay attention to your running form. Maintain an upright posture, land softly on your feet, and ensure your hips are aligned with your knees and ankles.
• Choose running shoes that provide adequate support and cushioning for your foot type. Also, try to run on softer surfaces like grass or trails instead of hard pavement to reduce the impact on your hips.

Conclusion

Hip pain when running can make it difficult to be consistent with your routine. However, understanding the causes of your hip pain and taking steps to prevent it can help reduce your risk of injury. You should also seek appropriate treatment, like physical therapy, to help you maintain a healthy and active running lifestyle.

If you’re experiencing hip pain while running, you can schedule a consultation with a physical therapist at Ironhorse Physical Therapy & Pilates. Our therapists will assess your condition and develop a tailored plan to get you back on track.