Running is an activity that, for many, can be a double-edged sword. While it comes with benefits to both our physical and mental health, it also demands a lot from the body. These demands can sometimes lead to a highly unwelcome challenge – hip pain.
This is an issue that plagues runners across all levels, from a weekend warrior to a serial marathon enjoyer. Thankfully, for a problem as pervasive as hip pain, people and doctors have developed strategies and training practices to minimise its impact or outright prevent it. Keeping that as this guide’s target of exploration, let us understand the causes of hip pain and find preventative measures to help you enjoy running with zero compromises.
Why do so many runners experience hip pain?
When we run, our hip joint has to rapidly stabilise the lower body while pushing it forward at the same time, creating forward movement with each stride. Due to the speed and intensity of this process, our hip muscles and connective tissues undergo a tremendous amount of stress. When couples go for a run three to four times weekly, the cumulative stress can result in what we generalise as hip pain.
Although stress on our hip joint is the primary reason for hip pain, several physiological factors contribute to the problem as well. For instance, weak glutes and core muscles are unlikely to provide the stability mentioned just above. This can lead to compensatory movement patterns that the hip joint is ill-equipped to handle.
Not having enough flexibility also restricts the hip joint’s range of motion, forcing this system to work with subpar efficiency. If your hip flexors are too tight, you may face muscular imbalances that can alter the way you run. Let’s not forget that rapid increases in training volume or intensity can also push the body to its limits – the big reason why most hip-related injuries occur.
Running technique also influences how much stress the hip joints undergo. Issues like over-striding, asymmetrical loading patterns, or inward knee movement place more strain on the hip joint than you can imagine. These bad habits often develop gradually and may go unnoticed until pain finally emerges.
How can you prevent hip pain when running?
Strengthen your muscles
As shown above, the stronger your hip muscles are, the more support your hip joint will receive when running. Let’s take our glutes as an example. When toughened up through training, the glutes can stabilise your pelvis and control your hip’s movement patterns when running. The hip abductors, in a similar fashion, can prevent inward knee movement during running. Combined with the right running technique, these can significantly reduce the stress on your hip joint.
Talking about how one can strengthen these muscles, targeted exercises that are performed 2–3 times weekly for 20 to 30 minutes are the way to go. These exercises include single-leg glute bridges, standing leg raises, seated hip abduction, clamshells, and lateral band walks – all of which can be completed at home with little to no equipment. Your core strength also makes massive contributions to hip stability and overall running efficiency. To build it, practice your planks, dead bugs, and bird dog holds a few times every week.
What really produces measurable and positive results, however, is doing all this with consistency. Multiple research studies indicate that runners who incorporate regular strength work experience significantly fewer injuries than those who focus on running alone. It’s a preventative approach that has now become the standard in injury prevention protocols.
Work on your flexibility and mobility
Our hip flexors have a habit of becoming tight from prolonged sitting and are further strained during running. This tightness can alter the body’s pelvic alignment and disrupt the running mechanics.
To prevent this, engage in dynamic stretching before beginning a run to prepare your muscles and connective tissues for activity. Walking lunges, leg swings, and hip circles can all help mobilise the hip joint and activate your supporting muscles, reducing the risk of injury before running begins. Maintaining flexibility does not end with the start of a run. Stretching after you complete a run also helps improve your flexibility and relaxes your hip joint.
When you follow this with consistency, you’ll see your range of motion expanding and any compensatory movement patterns disappearing over time. Even the NHS recognises flexibility and mobility work as essential components of injury prevention strategies, so be sure to include these stretches before and after your running sessions.
Increase the intensity gradually
The best way to make your hip joint adapt to stress is to introduce it slowly and systematically. If you rapidly increase the volume of your training, you’ll likely overwhelm your body and run the risk of a severe injury. The typical suggestion for increasing intensity is to increase your distance travelled by no more than 10% each week. This measured progression will allow the muscles, tendons, and joints to strengthen and adapt to your runs appropriately.
But there are a few factors to consider when you reach higher levels. For instance, you can increase the intensity of your runs at that point, either by introducing higher speeds or adding incline into the mix. Like distance, these elements should also be incorporated gradually rather than immediately at high intensity. Remember: Building resilience requires patience and adherence to progressive training principles throughout the training cycle.
Wear nicely cushioned shoes
Many people tend to downplay this, but your footwear plays a foundational role in preventing injuries and hip pain. When you wear properly cushioned running shoes, you reduce the transmission of impact to the hips, knees, and ankles from each stride. Worn or inadequate footwear will only force your body to absorb each impact, increasing stress on the hip joint.
These days, running shoes vary greatly in their cushioning properties and overall shape. How you run and what your foot’s shape is will determine what type of shoe will support your lower body the best. Let’s also not forget that shoes typically require replacement every 400–600 kilometres to maintain their shape and support properties. So make sure to track your mileage and replace your pairs on time to protect your hip joint.
When should you seek professional help for hip pain?
When your hip pain continues to persist despite all the measures or worsens with time, it may be time to visit a doctor. The best way to do so would be to visit a hip specialist in London who can evaluate your specific circumstances, identify any underlying issues, and recommend targeted interventions.
The guidance you’ll receive from them will ensure that your treatment is tailored to individual needs and running goals. Not to mention how these specialists work with runners all the time, so you can rest easy knowing you’re in safe hands.
In the end, prevention and conservative techniques still remain the most effective way to maintain your hip health. They will ensure your running experience stays enjoyable and that you run with near-zero risk of an injury. Remember: runners who prioritise hip health through a comprehensive plan of action will go the farthest. So if you haven’t already, get started today to set yourself on the path to your long-term health and wellbeing.