Answering: How to get rid of hip pain from running
Running is an excellent way to stay fit and boost your mood; however, hip pain from running can quickly turn your favorite activity into a painful ordeal.
The good news is that with the right approach, you can manage and even prevent this discomfort. Let’s explore how you can get rid of hip pain from running and keep it from coming back.
Treatments for hip pain include:
- Rest
- Ice and heat
- Over-the-counter pain relief
- Gentle stretching, flexibility, and strengthening exercises
- Foam rolling and self-massage
- Improving your running form
- Choosing the right footwear
- Physical therapy for hip pain recovery
Common Causes of Hip Pain in Runners
Before we get into the nitty-gritty of treatment and prevention, let’s briefly touch on why you might be experiencing hip pain.
- Overuse Injuries: Running involves repetitive motion, which can lead to overuse injuries such as tendinitis or bursitis. These conditions occur when your muscles, tendons, and joints are overworked without adequate rest.
- Muscle Imbalances: If some muscles are stronger or more flexible than others, it can lead to imbalances. These imbalances can affect your running form and place extra stress on your hips.
- Poor Running Form: Running with poor form can place undue stress on your hips. This includes overstriding, poor posture, and improper foot strike.
- Inadequate Footwear: Wearing the wrong type of shoes or old, worn-out shoes can contribute to hip pain. Your shoes need to provide adequate support and cushioning for your running style and foot type.
- Previous Injuries: Past injuries, even if they weren’t related to running, can alter your biomechanics and lead to hip pain.
At-Home Treatments for Hip Pain
Now, time to find out how to get your hips to stop hurting! Let’s dive into some practical at-home treatments that can help you alleviate hip pain and get back to running comfortably.
Rest
First and foremost, listen to your body. If your hip is hurting, it might be telling you it needs a break. Take a few days off from running to allow your hip to recover. This doesn’t mean you have to be completely inactive. Gentle activities like walking or practicing yoga can help keep you moving without putting too much stress on your hips.
Ice and Heat
Using ice and heat can be very effective in managing hip pain.
Ice: Apply an ice pack to the painful area for 15-20 minutes several times a day. This helps reduce inflammation and numb the pain, especially in the first 48 hours after the pain starts.
Heat: After the initial 48 hours, you can switch to heat to relax tight muscles and improve blood flow. Use a heating pad or take a warm bath to soothe the affected area.
Over-the-Counter Pain Relief
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation. Be sure to follow the recommended dosage and consult with a healthcare professional if you have any concerns about taking these medications.
Gentle Stretching and Flexibility Exercises
Keeping your muscles flexible is crucial in preventing and alleviating hip pain. Incorporate stretching into your daily routine, focusing on the hip flexors, hamstrings, quadriceps, and glutes. Here are some effective stretches:
- Hip Flexor Stretch: Kneel on one knee with the other foot in front, creating a 90-degree angle. Push your hips forward gently until you feel a stretch in the front of your hip.
- Figure Four Stretch: Lie on your back with one ankle crossed over the opposite knee. Pull the uncrossed leg towards your chest until you feel a stretch in your glutes.
- Hamstring Stretch: Sit on the ground with one leg extended and the other bent. Reach for your toes on the extended leg to stretch the hamstring.
- Quadriceps Stretch: Stand on one leg, pull your opposite ankle towards your glutes, and feel the stretch in the front of your thigh.
Strengthening Exercises
Strengthening the muscles around your hips can provide better support and reduce the likelihood of pain. Focus on exercises that target your glutes, hip flexors, and core. Some effective exercises include:
- Clamshells: Lie on your side with your knees bent, then lift your top knee while keeping your feet together. This targets the gluteus medius, an important muscle for hip stability.
- Bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top.
- Planks: This core exercise also helps stabilize your hips. Hold a plank position, ensuring your body is in a straight line from head to heels.
- Side Leg Raises: Lie on your side with your legs straight. Lift your top leg up and down to strengthen the hip abductors.
Foam Rolling and Self-Massage
Foam rolling and self-massage can be incredibly beneficial for muscle recovery and pain relief. Here’s how you can do it:
- Foam Rolling: Use a foam roller to gently roll out tight muscles around your hips and thighs. Spend extra time on areas that feel particularly tight or sore.
- Self-Massage: Use tools like tennis balls or massage sticks to apply pressure to tight spots. This can help release muscle knots and improve blood flow to the affected area.
Long-Term Solutions to Prevent Hip Pain
To keep hip pain at bay in the long run, you’ll need to make some adjustments to your running routine and overall fitness approach.
Improve Your Running Form
Pay attention to your running form to reduce the strain on your hips. Here are some tips:
- Shorten Your Stride: Overstriding can increase the impact on your hips. Aim for shorter, quicker strides.
- Lean Forward Slightly: A slight forward lean from the ankles can help distribute the impact more evenly.
- Midfoot Strike: Aim to land midfoot rather than on your heels or toes. This can reduce the impact on your hips.
At The Jackson Clinics, we offer 3D Running Exams that, with guidance from one of our physical therapists, will provide you with precision insights and personalized recommendations.
Choose the Right Footwear
Invest in a good pair of running shoes that provide adequate support and cushioning. Visit a specialty running store where experts can analyze your gait and recommend the best shoes for your foot type and running style. Replace your shoes every 300-500 miles to ensure they continue to offer proper support.
If you’re interested in custom orthotics, reach out to us today! We have foot & ankle specialists on staff that will be able to prescribe you with the right fit.
When to Seek Professional Help
If your hip pain persists despite trying these at-home treatments, it’s time to seek professional help.
A physical therapist can assess your condition, identify the underlying cause of your pain, and create a tailored treatment plan. This might include:
- Manual Therapy: A physical therapist can use hands-on techniques to improve joint mobility, reduce pain, and promote healing.
- Custom Exercise Program: You’ll receive a personalized exercise program designed to strengthen weak areas, improve flexibility, and correct any imbalances.
- Gait Analysis: A thorough gait analysis can identify any issues with your running form that may be contributing to your hip pain. Your physical therapist can provide specific recommendations to improve your form.
- Modalities: Techniques such as ultrasound, electrical stimulation, and dry needling may be used to reduce pain and promote healing.
- Listening to Your Body: One of the most important aspects of preventing and managing hip pain is listening to your body. Pay attention to any signs of discomfort and take action early. This might mean taking a rest day, adjusting your workout intensity, or seeking professional advice.
Final Thoughts
Hip pain from running can be a frustrating obstacle, but with the right approach, it’s manageable.
By understanding the causes, taking immediate relief measures, and implementing long-term strategies, you can keep your hips healthy and continue enjoying your runs. Remember, if your pain persists, seeking help from a physical therapist is a smart move to get a comprehensive treatment plan tailored to your needs.
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
Happy running!