Hip pain after running is a widespread concern among runners, from casual joggers to elite athletes. Whether you’re training for a marathon or simply enjoying a daily jog, discomfort in the hip joint can significantly affect your performance and motivation. Hip pain after running may result from several underlying causes, and understanding these—along with effective treatment and prevention strategies—is essential for long-term joint health and athletic success. Factors like muscle strain, bone stress injuries, and hip impingement all contribute to the risk. Knowing why does my hip hurt after running is the first step toward prevention.
Common Causes of Hip Pain After Running
Understanding the root cause of hip pain after running allows athletes to avoid chronic discomfort and prevent future injuries. Whether due to biomechanical dysfunction or repetitive stress, pain in the hips can severely disrupt your training routine. Here are the primary reasons runners experience hip pain from running:
It’s estimated that half of all runners experience an injury severe enough to interrupt their training at least once a year. At any given time, approximately one in four runners is managing an injury. The vast majority—between 70% and 80%—of these running-related injuries stem from overuse, most frequently affecting the knees, ankles, feet, and lower legs.
Muscle Strains and Tendinopathy
Muscle strain and tendinitis are often at the core of hip pain running injuries. Runners commonly overload their hip flexors, hamstrings, or gluteal tendons, resulting in hamstring tendinopathy, gluteal tendinopathy, or proximal hamstring tendinopathy. Overuse and insufficient recovery time lead to inflammation and microtrauma in soft tissues, contributing to sharp or aching hip pain after running. Implementing load management, warm-up routines, and cool-down routines can reduce the likelihood of injury.
Bursitis Explained
Hip bursitis, including trochanteric bursitis and iliopsoas bursitis, is an inflammatory condition affecting the bursa sacs. It’s frequently aggravated by repetitive movements and poor running form, leading to hip pain from running. This condition often presents as lateral or groin pain that worsens during activity and may cause a clicking or popping sensation. Managing bursitis requires a blend of ice packs, NSAIDs, physical therapy, and attention to running gait.
Understanding Runner’s Hip
Runner’s hip, a general term for conditions affecting the iliopsoas region, can result from muscle tightness, overtraining, or improper training programs. This condition causes deep groin pain that may extend to the thigh and contribute to radiating pain. Addressing this issue involves hip mobility drills, core-strengthening exercises, and resistance band workouts to restore function and relieve symptoms.
Labral Tears: What You Need to Know
A hip labral tear involves damage to the cartilage ring surrounding the hip socket. It may be caused by trauma or repetitive stress from poor running gait or hip impingement. Runners with labral tears often report clicking or popping sensations, instability, and sharp pain. Diagnosis often requires an MRI scan, and treatment may range from manual therapy and physical therapy to arthroscopy in severe cases.
Hip and groin-related injuries represent roughly 10% to 23% of all high-risk sports injuries. Research suggests that female athletes are particularly susceptible to hip issues due to anatomical and biomechanical differences, making early intervention critical in reducing downtime and long-term complications.
Osteoarthritis and Running
Hip osteoarthritis is a degenerative joint condition that can be worsened by high-impact activities like running. While exercise supports joint health, too much stress without proper rest days can cause pain and stiffness. Aging runners or those with previous sports injuries are more prone to osteoarthritis, especially if bone spurs develop. Managing symptoms includes cross-training, stretching, and occasionally, corticosteroid injections or consultation with an orthopaedic specialist.
Stress Fractures: Hidden Cause of Pain
Stress fractures or bone stress injuries are common in endurance runners, particularly in the femoral neck. These injuries often result from excessive load, inadequate recovery, or low bone density. Symptoms include localized pain, tenderness, and worsening discomfort with weight-bearing. Diagnosis requires x-ray, MRI scan, and sometimes a fulcrum test or clinical examination. Severe cases may need crutches, surgery, or consultation with a GP or physiotherapy provider.
Diagnosing Hip Pain from Running
Proper diagnosis is essential to treat hip pain after running effectively. Runners often delay care, but a timely assessment ensures a quicker recovery and reduces the risk of chronic issues. Diagnosis involves reviewing a thorough history, conducting a clinical examination, and ordering appropriate imaging.
Signs and Symptoms to Watch For
Watch for these red flags:
- Sharp pain during or after activity
- Swelling, redness, or localized tenderness
- Clicking or popping sensation
- Loss of range of motion or strength
- Pain that spreads to the thigh or groin
These signs may suggest hip labral tears, bursitis, femoroacetabular impingement syndrome (FAI), or stress fractures.
When to See a Specialist
If symptoms persist or worsen, seek help from an orthopaedic specialist or expert physical therapy at Scottsdale PT. You may undergo a running assessment, functional tests, and imaging such as MRI scan or x-ray to confirm a diagnosis. Early intervention prevents complications and supports a more efficient recovery.
Treatment Options for Hip Pain After Running
Managing hip pain from running requires a multi-faceted approach. Treatment should address both the current injury and underlying biomechanical issues. Below are the most effective treatment strategies.
Conservative Treatments That Work
- Rest and activity modification to prevent overload
- Ice packs and heat pack to manage swelling and stiffness
- NSAIDs to reduce inflammation
- Manual therapy and physical therapy to restore mobility
- Strength exercises and stretching to address imbalances
Combined, these treatments improve function while reducing hip pain running.
Role of Injections in Healing
Corticosteroid injections can relieve inflammation in cases like trochanteric bursitis or labral tears. Steroid injections are often paired with physiotherapy to enhance outcomes. Emerging options like PRP injections also show promise for chronic soft tissue injuries.
Surgery: When Is It Necessary?
For severe injuries like hip labral tears, hip impingement, or unresolved stress fractures, surgery may be required. Hip arthroscopy is minimally invasive and used to repair tears or remove debris. Rare cases of joint degeneration may lead to hip replacement.
Preventing Hip Pain: Strengthen and Protect Your Hips
Prevention is key to long-term running success. Focusing on improving hip mobility to prevent injury not only enhances performance but also reduces downtime. Implementing strength, mobility, and recovery protocols can protect the hips from overuse injuries.
Exercises to Build Hip Strength
- Clamshells to activate stabilizing muscles
- Single leg exercises like lunges and deadlifts for dynamic control
- Core-strengthening exercises to support pelvic alignment
- Foam roller routines to release tight fascia
- Resistance band workouts for targeted gluteal activation
Include these in your training program alongside cross-training for optimal results.
Should You Run Through Hip Pain?
Running through discomfort risks worsening injuries. Mild soreness may respond to stretching or a reduced workload, but persistent hip pain after running should not be ignored. Take rest days, modify your training program, and use tools like foam rollers to aid recovery.
Stretches to Relieve and Prevent Hip Pain
Incorporating stretches into your daily routine reduces tension and improves flexibility. Regular stretching helps prevent piriformis syndrome, hip flexor strain, and iliotibial band syndrome.
- Dynamic stretches before running to prepare the muscles
- Static stretches after running to enhance flexibility
- Hip flexor stretch to relieve anterior tightness
- Butterfly stretch for inner thighs and hip joint
- Piriformis and IT band stretches to prevent radiating symptoms
Pairing stretches with mobility drills and pilates adds further benefit.
How Scottsdale Physical Therapy & Performance Can Help
If you’re struggling with hip pain after running, expert care makes a difference. At Scottsdale Physical Therapy & Performance, we specialize in treating sports injuries with evidence-based techniques.
Personalized Assessment and Treatment Plans
Our clinicians take a thorough history and use advanced testing like running gait analysis and clinical examination. Your treatment plan is tailored to your specific condition, whether it’s gluteal tendinopathy, hip impingement, or bursitis.
Evidence-Based Therapies for Runners
We employ:
- Manual therapy to release restrictions
- Customized physical therapy and physiotherapy routines
- Progressions in muscle strengthening exercises and mobility drills
These methods support full recovery while enhancing performance.
Ongoing Support to Keep You Moving
Recovery doesn’t stop after pain relief. We offer:
- Long-term strength training plans
- Education on running shoes, running form, and load management
- Continued expert physical therapy at Scottsdale PT to reduce recurrence
We empower you to stay active and injury-free.
Conclusion
Hip pain after running can sideline even the most experienced athlete. With accurate diagnosis, appropriate treatment, and prevention strategies, you can overcome pain and return stronger. Don’t ignore discomfort—seek support from trusted professionals like Scottsdale PT to stay ahead of injury.
FAQs
How do you fix hip pain after running?
Start with ice packs, rest, and modifying your training. Add physical therapy and muscle strengthening exercises to restore balance and mobility.
How long does it take for a sore hip to heal from running?
Minor injuries may resolve in 1–2 weeks. Labral tears, stress fractures, or hip impingement could take months with physiotherapy and possibly surgery.
How do I get rid of hip pain asap?
Apply heat packs or ice, take NSAIDs, and seek expert physical therapy at Scottsdale PT. Early intervention shortens recovery time and prevents further damage.
