Hip pain after running: causes and what to do
Hip pain after running is common, particularly when runners increase distance, add hills or speed, or return after a break. Most causes are tendon or muscle problems that settle with load changes and strength work. One cause, a stress fracture of the hip, needs to be recognised early.
What's the warning sign I shouldn't run through?
Deep groin or front-of-hip pain that's getting worse with each run, hurts when you hop on that leg, causes a limp, or aches at night can be a bone stress injury of the femoral neck. These are uncommon but serious, because continuing to run can lead to a complete fracture. Stop running and see a doctor promptly. A review of bone stress injuries in runners notes they occur along a continuum from stress reaction to complete fracture (Warden et al., JOSPT, 2014).
Why does the outside of my hip hurt after running?
Pain over the bony point at the side of the hip, often worse lying on that side and on stairs, usually comes from the gluteal tendons. A review describes gluteal tendinopathy as a common source of outer hip pain in both active and inactive people (Grimaldi et al., Sports Medicine, 2015). Running with a narrow, crossover stride and on cambered roads can add to the load.
See our post on gluteal tendinopathy.
Why does the front of my hip hurt after running?
Pain at the front of the hip or groin can come from the hip flexor muscles and tendon, particularly with hills, speed work and sprints, or from the hip joint itself, such as a labral irritation, which often causes a deep pinch.
See our posts on tight hip flexors and hip impingement.
Why does my groin hurt after running?
Adductor strains and tendon irritation on the inner thigh are common with speed work and trail running. Groin pain centred on the pubic bone can be a longer-term overload problem.
See our post on pulled groin muscles.
Could my hip pain be coming from my back?
Yes. Buttock and outer hip pain can be referred from the lower back, especially if you also have back stiffness or pain down the leg.
See our post on telling hip pain from back pain.
What causes hip pain in runners?
Most often a change in training: more distance, more hills, more speed, a new surface or shoes, or a return after time off. Weak hip and trunk muscles, low energy intake and poor sleep can contribute, particularly for bone stress injuries.
See our post on under-fuelling in athletes.
Should I stop running?
For tendon and muscle pain, usually not completely. Reduce distance, flatten your routes, drop speed work and hills for a couple of weeks, and keep pain during and after runs mild. For suspected bone stress, stop running until assessed.
What exercises help hip pain from running?
Hip and trunk strengthening: bridges and single-leg bridges, side planks, side-lying leg raises, step-ups, split squats and single-leg deadlifts. Avoid stretches that pull the leg across the body if the outside of your hip is sore. Build gradually over weeks.
See our post on strength training for runners.
Does running technique matter?
Sometimes. A slightly wider step and shorter, quicker strides can reduce load on the outer hip. Make technique changes gradually.
How long does it take to recover?
Mild tendon or muscle irritation often settles in two to six weeks with adjusted training. Tendon problems that have been building for months take longer. Bone stress injuries of the hip need medical management and typically take months.
Can I keep training while my hip settles?
Usually. Cycling, swimming and strength work often keep your fitness up without aggravating tendon or muscle pain. If running in a straight line on flat ground is comfortable, keep that and drop the hills, speed sessions and long runs first. Ask us about the best options for your specific problem, since some movements, such as wide-legged swimming kicks, can aggravate groin pain.
Is it normal to have stiff hips after a run?
Mild stiffness that eases within a day after a long or hard run is normal. Pain at a specific spot that lingers, is worse the next morning, or is building week by week suggests the load is outpacing recovery and should be addressed before it becomes a longer problem.
How can an osteopath help?
We assess the hip, back and pelvis, look at your running history, refer promptly for imaging if a bone stress injury is possible, and guide strength work and a graded return.
When should hip pain be checked?
Book in if pain isn't improving within a couple of weeks of reduced running. See a doctor promptly for groin pain that's worsening, a limp, pain on hopping or at night.
See our hip and pelvic pain guide and our training hub. Book an assessment at our Berwick clinic. A 60-minute initial consultation is $149, with no referral needed and HICAPS on-site.
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Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
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