Hip pain when running: here's what you need to know (and do)

Hip pain when running: here's what you need to know (and do)
  • Herzog Medical

Hip pain during or after running can be quite frustrating. It feels like a dull ache in your hip or glute, or a sharp, stabbing pain with every stride. In many cases, it's a signal from your body that something isn't functioning optimally, but fortunately, there's a lot you can do about it.

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How does hip pain occur in runners?

The hip is a complex joint where many structures come together. In runners, pain often arises from overuse, instability, or a disrupted movement pattern. These are the most common causes:
1. Hip Impingement (FAI)
An impingement between the thigh bone and the hip socket. You often feel a sharp pain deep in the groin or side of the hip, especially when twisting, accelerating, or after running.
2. Tendon issues / gluteus medius tendinopathy
Pain on the outside of the hip, often due to overuse of the gluteal muscles. This is common in runners with weak hip stabilizers. The pain worsens when standing on one leg or climbing stairs.
3. Lower back and pelvic instability
Sometimes the cause of hip pain is not in the hip itself. Instability in the lower back or pelvis can cause radiating pain in the hip region. Consider an imbalance between abdominal, back, and gluteal muscles.
4. Muscle strains or shortened muscles
With excessive muscle tension or insufficient flexibility, muscles around the hip (such as the hip flexor or piriformis) can cause complaints, especially during tempo runs or hill training.

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What can you do for hip pain?

The good news is: with targeted exercises, you can alleviate and even prevent most hip problems.
➤ Improve hip stability
Strong gluteal muscles (gluteus medius) are essential for a stable hip while walking:
• Clamshells with resistance band
• Lateral band walks
• Single-leg squats
➤ Improve mobility
Shortened muscles can lead to compensation and overuse. Pay attention to:
• Stretching hip flexors (lunges)
• Piriformis stretches (lying stretch with bent knee over the other knee)
• Foam rolling of the glute and side of the upper leg
➤ Train core stability
Strong abdominal and back muscles keep your pelvis stable while running:
• Planks (and side planks)
• Dead bugs
• Bird-dogs

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Compression stockings: how can they help with hip complaints?

At first glance, compression stockings may seem to have little to do with hip pain, but make no mistake: what happens in your lower leg affects your hip mechanics.
➤ Improved gait and foot roll-off
Herzog compression stockings provide stability in the lower leg, which often improves your gait. A correct foot landing prevents forces from being incorrectly transferred to the hip and back.
➤ Support for asymmetry
Many runners have slight leg length differences or unilateral loading. Compression stockings help distribute forces more evenly, which reduces stress on the hips.
➤ Prevention of muscle fatigue
If your lower leg muscles become fatigued, you will compensate higher up in the chain, such as in your hips. Due to the increased circulation and support from compression stockings, your gait remains efficient for longer.

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