Hip pain from running? You’re definitely not alone, and I’ve got some insights to help you manage it.
I know how frustrating it can be when hip pain holds you back.
I’ve been there myself, struggling through morning runs, feeling like my hips just wouldn’t cooperate.
But here’s the good news: we can work through it together and get you back to enjoying those miles.
I’ll share the main causes and treatments for hip pain, plus some personal tips that have helped me and my runners.
Let’s get to it.
10 Causes of Hip Pain From Running
Your hip is a powerful ball-and-socket joint linking the thigh bone to the pelvis.
It’s key for balance, power, and flexibility while running. But when things go wrong, that same joint can become a common source of pain for runners.
Pinpointing hip pain can be tricky—it often comes from a combination of factors.
It could be from the joint itself or the muscles around it, and the pain may appear in different areas—front (groin), back (buttocks), or outside (hip joint).
Let’s break down the most common causes.
Inflammation of the Bursae
If you feel pain on the outside of your hip, it might be trochanteric bursitis. This condition is caused by inflammation of the bursae—small sacs of fluid that cushion your joints. With each stride, the bursa in your hip can get irritated, causing a dull ache or burning along the hip’s side.
This research highlights that hip bursitis is common among athletes who engage in repetitive hip movements. Regular stretching and foam rolling can help reduce irritation in this area.
Solution:
Rest, ice, and anti-inflammatory medications can help. Reduce your mileage by 30-50% and avoid hills, which can worsen the pain. Stretching your IT band and hamstrings also helps relieve the strain. If the bursitis is more severe, a doctor may suggest physical therapy or, in rare cases, surgery.
Check the following links for more options:
Muscle Imbalances
Weakness or tightness in the muscles around your hip—like the hip flexors, glutes, or core—can cause muscle imbalances that lead to hip pain. If one group of muscles is weaker than its opposing group, the imbalance can cause misalignment and strain.
Solution:
Strength training is your best defense. Focus on exercises that target all major muscle groups, including squats, lunges, deadlifts, and bridges. Balance exercises, like single-leg squats, are especially useful for runners. If the pain persists, a physical therapist can prescribe specific exercises to correct the imbalance.
Bad Running Form
Bad form is a major contributor to hip pain. Overstriding, leaning too far forward, or improper foot strike can throw your hips out of alignment and lead to wear and tear over time.
Solution:
It’s simple: fix your running form. Here are a few tips:
- Run tall with a slight forward lean.
- Keep your body relaxed from head to toe.
- Keep your core tight and back flat the entire time.
- Avoid overstriding by improving your running cadence and taking (relatively) shorter steps.
- Keep your head level, shoulder loose, and arms bent at a 90-degree angle.
Stress Fractures
A stress fracture in the femur can manifest as throbbing or sharp pain deep in the hip or groin. This condition is caused by repetitive impact, especially if you run on hard surfaces or increase your mileage too quickly. Stress fractures are serious and can worsen if ignored.
Solution:
Stop running and see a doctor. Stress fractures require rest—usually six to eight weeks of no running. Cross-train with low-impact activities like swimming or cycling (if your doctor clears it). Once healed, ease back into running on softer surfaces.
Here are some useful links:
Hip, Thigh or Hamstring Muscle Injury-Tear
Injuries to muscles like the hip flexors, glutes, or hamstrings are common among runners and can cause hip pain. A hip flexor strain may cause pain where your thigh meets your hip, while a hamstring injury may result in pain at the top of the thigh or lower buttock.
A study in the Journal of Strength and Conditioning Research found that weak or tight hip flexors are a common cause of hip pain in athletes, often due to repetitive strain. Dynamic stretching and strengthening can help reduce the risk of hip flexor strain.
Solution:
Follow the RICE protocol—Rest, Ice, Compression, and Elevation. Avoid putting weight on the injured hip for the first few days, and incorporate regular stretching and strengthening exercises for your hip and leg muscles.
Cartilage Tear
The piriformis muscle, located in the buttocks, can compress the sciatic nerve and cause pain in the hip and leg. Piriformis syndrome often feels like a deep ache in the buttocks or shooting pain down the leg.
Solution:
Again, stop running for a few days. Depending on the severity of the tear, your choice of treatment largely depends on the condition.
In case symptoms didn’t improve, then see a doctor immediately.
Some may recover with simple treatments in a few weeks, whereas serious cases require arthroscopic surgery to repair or remove the torn labrum and clear out a fragment from the joint.
Iliotibial Band Syndrome
If you experience sharp pain on the outside of your knee and/or hip region, you could have iliotibial band syndrome (ITBS). This is especially the case if you tend to run on paved roads or track all season.
ITBS is an inflammation or irritation of the iliotibial band, which is a tough tendon that runs down the outside of the thigh from the hip to the knee, connecting the hip to the shin bone.
According to a research, IT band syndrome is one of the most common overuse injuries in runners. Strengthening the glutes and hip stabilizers can help prevent excessive strain on the IT band.
The Solution
Limit your running by 30 to 50 percent or stop altogether if pain interferes with your gait.
Also, strengthen your glutes and hip muscles and correct any muscle imbalances.
Other measures include:
- Changing your running routes
- Avoid running on roads that slope laterally
- Alternating direction on the track
- Replacing your running shoes
- Stretching your IT band, hamstrings, and glutes
For the full guide on how to deal with ITBS, check my post here.
Avascular Necrosis
Avascular necrosis (AVN) occurs when the blood supply to the femoral head is reduced, causing bone tissue to die. This condition can lead to tiny fractures and eventual collapse of the hip joint. While rare, it’s a serious condition that requires medical attention.
Solution:
If you’re diagnosed with AVN, treatment will depend on the severity. It could involve medications, rest, or surgery. Avoid weight-bearing activities like running until your doctor gives you the green light to resume activity.
Check this post for an in-depth overview of how to slow and stop the progression of avascular necrosis.
Here are more useful links:
- Athletes With Osteonecrosis Or Avascular Necrosis (AVN)
- Patient and Disease Related Risk Factors Associated With Return to Sport Rates After AVN Treatment
- Musculoskeletal clinical topic of the month – Exercise Induced Avascular Necrosis of the Hip
Running on Cambered roads
Running on roads that slope to one side, known as cambered roads, can create misalignment in your hips because one leg has to reach further than the other. This repetitive motion can lead to hip pain over time.
Solution:
Try running on flat surfaces like tracks or trails. If you must run on roads, switch sides regularly to balance out the impact on your hips. Adding hip-strengthening exercises to your routine can also help prevent imbalances caused by cambered surfaces.
Serious Cases of Hip Pain
If your hip pain doesn’t improve with rest and stretching, it’s time to consult a doctor or sports specialist.
Hip pain that persists could be a sign of a more serious condition, like a stress fracture or cartilage tear, that requires professional treatment.
Other conditions that can cause pain in the hip joint and the surrounding tissues include:
- Femoral acetabular impingement
- Sciatica
- Piriformis syndrome
- Groin pulls or tears
- Snapping Hip Syndrome
- Hip tendonitis
- Septic Arthritis
- Hernias
- Osteoarthritis
- Slipped Capital Femoral Epiphysis
- Meralgia Parasthetica
Here are more resources to check out:
Identify and Track Your Hip Pain Symptoms
When it comes to managing hip pain, keeping track of your symptoms is key. A running log can help you spot patterns and figure out what might be triggering your discomfort.
After each run, take a few minutes to jot down the details of your workout and any hip pain you experienced. Here’s what to include:
- Date and Time: Note when you ran, especially if you notice pain more in the morning or after a long day.
- Distance and Duration: Log how far and how long you ran. Hip pain might show up more on longer runs, so this info is helpful for spotting trends.
- Terrain and Elevation: Did you run on trails, roads, or a treadmill? Track the type of surface and any inclines or uneven ground, as these can contribute to hip pain.
- Intensity and Pace: Record your pace and effort level. Faster paces or harder efforts can sometimes strain the hips more than easy runs.
So what’s next?
Look for patterns in your log. For example, if your hip pain flares up after longer runs on trails, the uneven surface might be a factor. Or, if pain sets in after intervals or speed work, it could indicate a need for more hip stabilization exercises.
By identifying these trends, you’ll have a clearer idea of what’s causing your pain, making it easier to adjust your training plan and avoid future discomfort.
Conclusion
Hip pain can be frustrating, but with the right approach, you can manage it and get back to running.
Focus on proper form, strength training, and paying attention to your body’s signals.
If hip pain does appear, don’t push through it—take the necessary steps to recover, and you’ll be back on the road stronger than ever.
Got questions or need advice? Drop a comment below—I’m here to help!