Strategies for Managing Hip Pain While Running: Evidence-Based Approaches
Hip pain is a common complaint among runners, often stemming from overuse, biomechanical issues, or underlying musculoskeletal conditions.
Whether you're a seasoned marathoner or a recreational jogger, dealing with hip pain can be frustrating and may significantly impact your training and performance.
Fortunately, there are evidence-based strategies and interventions that can help runners effectively manage hip pain and get back on track.
In this blog post, we'll explore some of these approaches recommended by our expert physical therapists!
1. Proper Warm-Up and Cool-Down: One of the keys to preventing hip pain while running is ensuring that your muscles are adequately warmed up before you hit the pavement. Incorporate dynamic stretching and mobility exercises targeting the hip flexors, glutes, and hip rotators into your pre-run routine to improve blood flow to the tissues, flexibility, and reduce muscle tension. Similarly, don't forget to cool down after your run with both static and slow dynamic stretches to maintain muscle length and prevent stiffness.
2. Biomechanical Assessment and Correction: Biomechanical factors, such as poor running form or muscle imbalances, can contribute to hip pain in runners. Consider scheduling a biomechanical assessment with a physical therapist who can evaluate your running gait and identify any abnormalities or weaknesses that may be contributing to your hip pain. Based on their findings, they can recommend specific exercises, drills, or adjustments to your running technique to address these issues and reduce strain on the hip joints.
3. Strength Training for Hip Stability: Strength training plays a crucial role in preventing and managing hip pain in runners. Focus on exercises that target the muscles surrounding the hip joint, including the glutes, hip abductors, and hip external rotators. Strengthening these muscles can improve hip stability, enhance shock absorption, and reduce the risk of overuse injuries. Incorporate exercises such as squats, lunges, bridges, band work and dynamic single leg work into your strength training routine to build hip strength and resilience. Not sure where to start with strength training specific to runners? Our expert physical therapists can instruct you in a custom program for your body with both virtual and in-person options.
4. Gradual Progression and Rest Days: Avoid the temptation to ramp up your mileage or intensity too quickly, as this can increase the risk of developing hip pain and other running-related injuries. Instead, follow a structured training plan that incorporates gradual progression and includes rest days for recovery. Listen to your body and pay attention to any warning signs of pain or discomfort, and don't hesitate to scale back or take a break from running if necessary to allow your body to heal and adapt.
5. Flexibility and Mobility Maintenance: Maintaining optimal flexibility and mobility in the hip joint and surrounding muscles is essential for preventing hip pain and maintaining healthy running mechanics. Incorporate regular stretching and mobility exercises into your routine to improve hip range of motion and reduce tightness. Foam rolling, yoga, and mobility drills targeting the hip flexors, hamstrings, and IT band can be particularly beneficial for runners experiencing hip pain. Running is a sport that is designed for “stiffness” meaning our muscles properly absorb shock and immediately produce force to propel us forward. Runners don’t achieve full ranges of motion as a result, so they need to incorporate full mobility elsewhere in their training.
BONUS TIP: Fuel Properly
Runners, especially female runners, are especially susceptible to under-fueling. When your body doesn’t have enough of what it needs to engage in such a high demand sport, it will start to borrow energy from other body systems. What does this translate to? It can show up as general muscle aches and pains, stress fractures, tendon and ligament injuries, loss of a menstrual cycle and more. A registered dietitian is a specialist that can help you navigate proper fueling strategies to prevent injuries. Our personal favorite is Holley Samuel at Holley Fueled Nutrition.
In conclusion, managing hip pain while running requires a multifaceted approach that addresses biomechanical issues, strength deficits, and training errors. By implementing evidence-based strategies such as proper warm-up and cool-down, biomechanical assessment and correction, strength training, gradual progression, and flexibility maintenance, runners can effectively manage hip pain and continue to enjoy their favorite activity pain-free. Lastly, don’t forget to fuel your body like the machine that it is!
Struggling with hip pain while running? Don't hesitate to reach out to us at Wildflower Physical Therapy & Wellness for personalized guidance and support.
If you are struggling with illness or injury and would like to get your body moving, schedule a physical therapy appointment with us today! At Wildflower Physical Therapy & Wellness, we can help you to get back to the life you want to live through pain management strategies, activity promotion and exercise. Our Cash Based Physical Therapy model allows us to deliver a highly individualized treatment plan without the fuss of insurance companies. Interested in trying dry needling to support your exercise routine and maximize recovery? Reach out to us today!