Hip pain while 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 vague, nagging ache in your hip or glute, or a sharp twinge with every stride. In many cases, it's a signal from your body that something isn't functioning optimally, but luckily, there's a lot you can do about it.
How does hip pain develop in runners?
The hip is a complex joint where many structures converge. In runners, pain often arises from overuse, instability, or a disrupted movement pattern. These are the most common causes: 1. Hip impingement (FAI)
A pinching between the femur and the hip socket. You often feel a stabbing pain deep in the groin or side of the hip, especially when turning, accelerating, or after running. 2. Tendon complaints / 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 isn't in the hip itself. Instability in the lower back or pelvis can cause radiating pain in the hip region. Consider an imbalance between the abdominal, back, and gluteal muscles. 4. Muscle strains or shortened muscles
Excessive muscle tension or insufficient flexibility can cause complaints in the muscles around the hip (such as the hip flexor or piriformis), especially during tempo runs or hill training.
What can you do about hip pain?
The good news is: with targeted exercises you can alleviate and even prevent most hip complaints. ➤Improve hip stability
A strong gluteus medius muscle is essential for a stable hip while walking:
• Clamshells with resistance band
• Lateral band walks
• Single-leg squats ➤Improving mobility
Shortened muscles can lead to compensation and overuse. Pay attention to:
• Hip flexor stretching (lunges)
• Piriformis stretch (lying stretch with bent knee over the other knee)
• Foam rolling of the buttocks and side of the thigh ➤Training core stability
Strong abdominal and back muscles keep your pelvis stable while running:
• Planks (and side planks)
• Dead bugs
• Bird-dogs
Compression stockings: how can they help with hip pain?
At first glance, compression socks may not seem to have much to do with hip pain, but make no mistake: what happens in your lower leg affects your hip mechanics. ➤ Improved gait and foot development Herzog compression stockingsProvides stability in the lower leg, which often improves your gait. A correct foot landing prevents forces from being transferred incorrectly to the hip and back. ➤ Support for asymmetry
Many runners have slight leg length discrepancies or one-sided loading. Compression socks help distribute forces more evenly, which reduces strain on the hips. ➤ Prevention of muscle fatigue
When your lower leg muscles fatigue, they compensate higher up in the chain, such as your hips. The increased circulation and support of compression socks help keep your gait efficient for longer.
