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Hip Pain After Running: Causes, Symptoms, and How to Fix It

Hip Pain After Running: Causes, Symptoms, and How to Fix It

Imagine this: You’ve just completed a long, satisfying run through Colorado’s beautiful backcountry. The trail was challenging, but you felt strong and invigorated as you pushed through each mile. Later, however, a nagging pain in your hip overshadows the runner’s high. If this scenario sounds familiar, you’re not alone.

Healthy hips are crucial for runners, providing the strength and stability to maintain proper form and avoid injuries. When hip pain strikes, it can disrupt your daily activities and hinder performance. This article explores the common causes of hip pain after running, the symptoms to watch for, and how to effectively address and prevent this issue. Additionally, we’ll explore how physical therapy Colorado can be instrumental in your recovery process.

What Causes Hip Pain After Running

Muscle Strains

Symptoms

Hip muscle strains can result from overuse, inadequate warm-up, or poor running mechanics. Common symptoms include:

  • Sharp or dull pain in the hip area
  • Swelling and bruising
  • Weakness in the hip muscles or thigh bone
  • Difficulty moving the leg or walking

How to Diagnose

Diagnosis involves a detailed physical examination and medical tests such as an MRI arthrogram, which provides a clearer picture of the labrum and surrounding structures. Blood tests are sometimes used to rule out underlying health conditions. In asymptomatic athletes, limited evidence identified a labral tear prevalence of 54% per person and moderate evidence of 33% per hip.

Bursitis

Symptoms

Hip bursitis occurs when the bursae, tiny fluid-filled sacs that cushion the hip joint, become inflamed. Symptoms include:

  • Pain on the outside of the hip
  • Swelling and warmth around the hip
  • Pain that worsens with activity or pressure on the hip

How to Diagnose

Diagnosis involves a physical examination to identify tenderness around the hip. An MRI or ultrasound may be used to confirm inflammation of the bursae.

Tendonitis

Symptoms

Hip tendonitis is the inflammation of the tendons around the hip joint. Common symptoms are:

  • Aching pain in the hip, especially during or after running
  • Stiffness in the hip
  • Swelling around the affected tendon

How to Diagnose

A doctor will perform a physical examination, often accompanied by imaging tests like an MRI or ultrasound, to detect inflammation in the tendons.

Labral Tears

Symptoms

Labral tears involve damage to the cartilage that surrounds the hip joint. Symptoms can include:

  • Deep, sharp pain in the hip or groin
  • Clicking or locking sensation in the hip
  • Limited range of motion
  • Pain during specific movements or positions

How to Diagnose

Diagnosis involves a detailed physical examination and imaging tests such as an MRI arthrogram, which provides a clearer picture of the labrum and surrounding structures.

Hip Osteoarthritis

Symptoms

Hip osteoarthritis is the cartilage degeneration in the hip joint, more common in older runners or those with a history of hip fractures. Symptoms include:

  • Persistent pain in the hip joint
  • Stiffness and reduced range of motion
  • Pain that worsens with activity

How to Diagnose

Diagnosis includes a physical examination and imaging tests, such as X-rays, to check for joint space narrowing, bone spurs, and other signs of osteoarthritis. Interestingly, the overall prevalence of hip osteoarthritis is 13.3% in competitive runners and 3.5% in recreational runners.

Femoroacetabular Impingement Syndrome (FAI)

Femoroacetabular Impingement Syndrome (FAI)

Symptoms

Femoroacetabular Impingement Syndrome (FAI) occurs when extra bone grows along one or both bones, forming the hip joint and causing it to rub together. Symptoms include:

  • Sharp pain in the groin or hip, especially after prolonged sitting or running
  • Stiffness in the hip
  • Clicking or catching sensation

How to Diagnose

Diagnosis involves a physical examination and imaging tests such as X-rays or MRI to detect abnormal bone growth and joint damage.

Stress Fractures

Symptoms

Stress fractures are tiny cracks in the bone caused by repetitive force, often due to overuse. Symptoms include:

  • Gradual onset of pain in the hip or groin
  • Pain that worsens with weight-bearing activities
  • Tenderness to touch

How to Diagnose

Diagnosis usually involves a physical examination and imaging tests, such as X-rays, MRI, or bone scans, to detect fractures.

Tight Hip Flexor Muscles

Symptoms

Tight hip flexors can result from prolonged sitting or insufficient stretching. Symptoms include:

  • Pain or discomfort in the front of the hip
  • Stiffness in the hip
  • Difficulty in performing specific movements, such as lunges or high knees

How to Diagnose

A physical examination to assess flexibility and muscle tightness, combined with a patient history, helps diagnose tight hip flexors.

How Hip Pain After Running Can Be Treated

Rest

Resting the affected hip is crucial to allow healing and prevent further injury. Reducing or temporarily stopping running can help alleviate symptoms.

Apply Ice

Applying ice to the painful area can reduce inflammation and numb the pain. Use an ice pack for 15-20 minutes several times a day.

Physical Therapy

Physical therapy is a beneficial treatment option for hip pain after running. It aims to strengthen the muscles surrounding the hip, enhance flexibility, and rectify any issues with running mechanics. A customized exercise program can effectively address specific weaknesses and imbalances. It is worth noting that hip and groin injuries make up a significant portion (approximately 10% to 23%) of high-risk sports injuries. Moreover, female athletes are more susceptible to hip injuries, especially when engaging in activities like soccer, running, yoga, or other fitness-related pursuits.

Over-the-Counter Pain Medications

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation. Always follow the recommended dosage and consult a healthcare provider if needed.

Steroid Injections

In some cases, corticosteroid injections can provide relief by reducing inflammation in the hip joint. This option is typically considered when other treatments are ineffective.

Tips to Prevent Hip Pain From Running

Gradual Progression

Increase your running distance and intensity gradually to avoid overloading your hips. Follow the 10% rule: do not increase your mileage by more than 10% weekly.

Warm Up and Cool Down

Incorporate dynamic stretches and a proper warm-up routine before running, and cool down with static stretches afterward to maintain flexibility and reduce muscle stiffness.

Strength Training

Strength for runners includes exercises targeting the hips, glutes, and core. These can improve stability and reduce the risk of hip injuries. Focus on exercises like squats, lunges, and hip bridges. Muscular strength balance is essential to avoid common running injuries.

Physical Therapy Tips

Consider developing a personalized strength training program with a sports medicine specialist. They can guide proper form and technique to maximize benefits and minimize injury risk.

Sleep and Nutrition

Adequate sleep and a balanced, nutrient-rich diet support muscle recovery and overall health, reducing the likelihood of injuries. Pay attention to blood flow and nutritional balance to support muscle and connective tissue health.

Be Flexible on Your Training Schedule

Listen to your body and adjust your training schedule as needed. Incorporate rest days and cross-training activities to avoid overuse injuries.

Get Expert Help for Hip Pain at Backcountry Physical Therapy

Get Expert Help for Hip Pain at Backcountry Physical Therapy

If you’re struggling with hip pain after running, seeking an expert opinion can make a significant difference. At Backcountry Physical Therapy, we specialize in treating runners and helping them return to their favorite activities pain-free. Our experienced team will develop a customized treatment plan tailored to your needs, ensuring a safe and effective recovery.

Conclusion

Hip pain after running is a common issue that can sideline even the most dedicated runners. Understanding the causes, recognizing the symptoms, and knowing how to treat and prevent this pain is crucial for maintaining a healthy and active running lifestyle. By following the tips and treatments outlined in this article, including utilizing PT for runners, you can keep your hips strong and resilient, allowing you to enjoy your runs without discomfort. If you experience a hip injury from running, seek professional help to ensure a safe and effective recovery.

FAQs

How do you fix hip pain from running?

Fixing hip pain from running involves a combination of rest, ice, physical therapy, strength training, and potentially over-the-counter pain medications or steroid injections. Seeking professional guidance can ensure a tailored approach to recovery.

Should I stop running with hip pain?

If you’re experiencing hip pain, it’s advisable to stop running temporarily. Continuing to run can exacerbate the injury and prolong recovery. Focus on rest and alternative low-impact activities until the pain subsides.

How can I protect my hips from running?

Protect your hips by gradually increasing your running mileage, incorporating strength training exercises, warming up and cooling down properly, and listening to your body. Regular physical therapy check-ups can also help identify and address potential issues early on.

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AUTHOR

Dr. Scott Runyon

Backcountry Physical Therapy

We Help Mountain Athletes Not Only Recover From Injuries, But Build Them Back Stronger Than They Were Before, So That Injuries Are Less Likely To Happen Again!
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