Aching hips after running

Running is an exercise in which people of all ages can participate. When starting a running program, mobility, strengthening, running mechanics, and stabilization are critical. Without proper mobility, strengthening and stabilization, hip pain can develop.

Hip pain is widespread in runners, can vary from the front, side, or back of the hip, and has many different causes. Hip pain can specifically be caused by poor movement patterns and weakness in the hip but can also be caused by poor core strength or an old injury to the lower back, knee, or ankle.

Weakness and reduced range of motion

Running puts a lot of force on your hips, up to 5 times a person’s body weight. With this amount of force exerted through the hips for each running step, the muscles in the hips, core, and legs must be strong to help take some of the power from the hip joint itself. If running is performed without proper strength, compensatory patterns can be adjusted that cause pain from incorrect muscle use.

When you run, your hips must be able to move through a certain amount of movement. This can cause increased strain on the hip joint due to lack of mobility which causes pain. If the hips do not move sufficiently, something else is needed for the running to be effective.

Overuse

While running is a fun and enjoyable form of exercise for all people, it puts a lot of stress on the body. Many running injuries come from overconsumption. It is essential to perform different training methods to reduce overload injuries. Including cross-training with cycling, swimming, weightlifting, and high-intensity interval training can help minimize overload injuries and improve muscle strength and range of motion.

Dysfunctional tissues

A true tissue dysfunction can cause hip pain and may include, but is not limited to, labral tears or stress fractures. Although these can heal, it is vital to consult an expert to ensure proper healing and treatment to get back to running without promoting the injury/dysfunction. If there is a real dysfunction, this is when it is essential to seek professional advice from a physiotherapist.

Other body parts

Making sure you take care of your whole body is very important to prevent hip injuries when you run. The entire body is involved in a task such as running, which means that the whole body can be a cause of hip pain. It is vital with mobility through the middle of the back, stability in the lower back, mobility in the hips, stability in the knees, and mobility at the foot/ankle.

Related articles:

Running tips for starters

Painful hip after exercise

References

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