5 Essential Things to Know About Hip Pain From Running

Everyone probably has ever felt general discomfort or tightness in their hip after sitting in the same place for long periods of time. However, hip pain caused by running is different and might need special treatment and recovery. Whether you’ve just become a runner or you’re just an enthusiast, you’re still at an increased risk of developing hip pain. Here are things you need to know about hip pain:

Symptoms of Hip Pain
The front of the hip, the sit bones (where your bottom meets the seat), and the outside of the hip, where the iliotibial (IT) band runs, are all common places to suffer hip discomfort.

Depending on the tissue or structure implicated, the symptoms may differ. Some hip disorders, for example, can induce intense pain inside the joint, while others can cause dull, achy symptoms.

Even if you're experiencing hip discomfort, it's possible that it's not caused by the hip. It could be that your calves or core aren't as powerful as they should be.

Causes of Hip Pain
Overuse is one of the most common reasons for hip pain, according to medical experts. This is often the culprit in runners, as it’s a repetitive and high-impact movement. Hip discomfort can be caused by a variety of circumstances, including mechanics and external factors such as footwear and the running surface. It could have an effect if you're wearing shoes that are too old or not suitable for your feet.

Wood chip trails or manicured grass are excellent running surfaces since they absorb more of the load and relieve pressure on the body. Concrete is the most dense and hard surface to run on. If you live in a city, it is suggested to run on asphalt or across concrete sidewalks when it's safe.

Hip discomfort can be caused by a variety of factors, including the body itself. Some variables, such as the height and arch of your feel, are beyond your control. When running, flat feet or pronation might cause the hip muscles to work harder to support the body. There are lots of other factors that you can control, such as hip strength, flexibility, and balance. Working with a pain doctor and physical therapist in a rehab setting will help you address these areas.

Treatment Options for Hip Pain
There are a number of certain injuries that might contribute to hip pain. These include hip strain, stress fractures, tendinitis, and others. So, it might be complicated to identify which one you're having. Work with a medical professional, particularly if the pain is interfering with your daily activities.

First, you need to rest and limit the amount of pressure on your hip. If your hips are tight but not injured, you might try yoga practices or hip-opening stretches.

Runners should consider stretching, strengthening, and building a routine. These things help improve blood flow and a little bit more elasticity and flexibility to the muscles. Dynamic stretches might include a walking hamstring stretch or a walking lunge.

Prevention Tips
When it comes to preventing hip pain, you need to consider overuse, mechanics, and external factors. If you have mechanical issues, footwear issues, or a weak core, you must fix all of them, but prioritize what will have the largest impact.

If you're concerned about overuse, cross-training in addition to jogging can help. Maintaining strength in the hips, core, and ankles is the most effective approach to avoid hip pain. Supplemental yoga or Pilates sessions are excellent ways to build strength in areas where you're experiencing weakness. It's also critical to give your body the rest it requires.

If the soles of your shoes are worn out and no longer provide support, it's time to invest in a new pair. In general, after 300 to 400 miles of use, you should replace them. It's practically impossible to recommend a "great" running shoe because everyone's feet are different. Instead, go to a small, local running store to locate the right shoe for you.

Overall, paying attention to your body by stretching, relaxing, or cross-training as needed will help you avoid injury.