Sore Hips After Running - Causes, Prevention, Treatment

Understand what causes hip pain after running, simple prevention tips, and treatment options available when you experience sore hips after running.

What causes hip pain after running?

Whether you’re training for your local Parkrun or you’re upping your weekly mileage as you approach your next Marathon build, hip pain can become an issue at any level. While there is no ‘one-size-fits’ all diagnosis for hip pain after running, some of the most common causes, include:

Muscle strain

Muscle strains or a ‘pulled muscle’ are one of the most common causes of hip pain after running. Muscle strains could be tiny tears that develop in the muscle and cause mild discomfort, to more severe strains that cause pain when your foot hits the ground.

Iliotibial Band Syndrome (ITBS)

IT band syndrome or Iliotibial Band Syndrome (ITBS) can be felt on the outside of the hip and knee. Your IT band runs right the way along the outside of your hip down to your knee and shin bone and typically becomes aggravated due to overuse.

Tendinitis

Tendinitis or tendinopathy is an overuse injury that can occur in your hips and cause serious pain and discomfort. Tendinitis can be treated with ice and anti-inflammatory drugs (as directed). Tendinitis can become a serious, long-lasting injury if left untreated.

Bursitis

Bursitis occurs when the Bursae (fluid-filled cushions) around the joints become inflamed due to repeated pressure or friction. The iliopsoas bursa (front of your hip/groin region) and the trochanteric (the bony point of your hip) are the two areas where hip bursitis will typically occur.

Labral tear

Your hip sits like a ball and socket, when the Labrum (the ring of cartilage around the edge of the socket) develops a tear, it can cause sharp pain in the front of the hip and groin. Labral tear may develop as a ‘locked’ or even ‘clicking’ sensation in the hip which can cause serious pain and discomfort.

Osteoarthritis

Osteoarthritis is typically associated with aging; however, osteoarthritis can also develop in younger people – particularly runners, who are exposed to high impact that can wear away the cartilage. Osteoarthritis  can lead to serious discomfort around the hips.

Stress fracture

Stress fractures are repetitive, overuse injuries that can occur in different bones as a result of repetitive stress – including running. Hip stress fractures will typically occur either at the femoral neck (where the ball meets the long bone) or in the shaft of the femur itself.  Stress fractures require a period of rest and sometime immobilisation to recover.. 

Preventing hip pain after running

Even with the best preparation and prevention, hip injuries can still occur. To give yourself the best chance of avoiding a hip injury or experiencing hip pain after running, here are some of the tips that you can follow:

Warm up: A 10-15 minute light warm up before any intense running or physical activity helps to get blood flowing through the muscles and prevent injuries – including in the hips.

Mobility & stretching: Stretching your hips is an important way to prevent injuries and promote greater mobility in the hips.

Strength training: Prevention is always better than a cure, which is why a proactive approach to strength training can dramatically reduce your chance of hip injuries. 

Be consistent: Be consistent with your training and ensure that you are not overloading your body with inconsistent loads.

10% rule: The 10% rule is a piece of running folklore that dictates that you should limit increases to your mileage or workload to a maximum of 10% each week. While there is no hard science behind the 10% figure, it’s a good guide for runners looking to increase their mileage or intensity. 

Treatment for sore hips after running

The type of treatment that you seek for hip pain will depend on the nature and the severity of the injury. Some of the most common hip pain treatments, include:

Rest & recover: Start with rest. If hip pain after running has progressed or is now interrupting your daily routine, it’s time to listen to your body and take a rest.

Ice: Ice the area to aid with inflammation. Apply ice to the area of soreness for 15-minutes at a time to help with pain and inflammation to the area. 

Physical therapy: If pain persists, it’s time to see a physiotherapist or healthcare provider. Hip pain can become worse when left untreated, so it’s important to seek professional health before things deteriorate. A physical therapist can provide a diagnosis, treatment, and rehabilitation exercises to get you on the right track. 

Medication: Over the counter (OTC) and prescription medications may be used to treat hip pain or aid in reducing inflammation. Always consult a medical professional before using medication to treat any hip pain.

Surgery: Surgery is a last resort for persistent hip pain and hip injuries and will only be recommended in limited circumstances.