Hip pain after running is an all-too-common issue that may stem from multiple sources. Understanding what could be contributing to it will help prevent future injuries and keep you on the path toward reaching your running goals.
Sharp hip pain or the sensation of something pinching, grinding, or popping may be a signal that it is time to slow down and take precautionary measures before returning gradually to running schedule. Ice, over-the-counter medication and gradual return are some effective measures you could try in this instance.
Muscle Strain
Muscle strain occurs when you rupture the flexible band of fibrous tissue that connects bone to muscle. A strain can occur from sudden movements like falling or lifting something heavy; however, repetitive use is more likely. Therefore, it’s essential that runners warm up appropriately and perform leg stretches after running to increase flexibility and avoid muscle strains.
If you injure a hip muscle, your doctor may suggest resting from physical activity and applying an ice pack several times daily to reduce swelling and reduce pain signals from your brain. They might also prescribe over-the-counter NSAIDs to control inflammation and relieve discomfort.
Sharp, pinching pain that occurs both during and after running might be indicative of tendinopathy in your hip. This condition occurs when tendons in your hip become irritated or damaged due to overuse, eventually leading to hip impingement if left untreated. However, hip-specific stretching exercises and manual therapy from a physical therapist are effective ways of treating tendinopathy in the hip.
Tendonitis
Hip pain following running may be caused by tendonitis – inflammation of structures connecting muscles to bones – becoming inflamed from overuse, lack of recovery between runs or insufficient cushioning of your feet. Tendonitis can develop when running too frequently without rest for your muscles to recover fully between runs, as well as lack of adequate cushioning on feet.
Your hip joint contains fluid-filled sacs (bursae) that provide a gliding surface along with the lubricating synovial fluid that keeps it moving smoothly. Overusing your muscles may irritate and inflame them resulting in tendonitis; typically this manifests itself with burning sensations, aches or rubbing at the outside of your hip.
IT Band Syndrome, also known as Iliotibial Band Syndrome, is another source of hip discomfort. This occurs when a long piece of flexible tissue that runs from knee to hip becomes inflamed; symptoms may include pain on either the outside of your hip or down your leg, with physical therapy, stretching and progressive strength training often providing relief; medications like over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen may help manage both pain and inflammation as well.
Stress Fracture
Stress fractures are cracks in bones caused by repetitive and excessive stress. Usually found near your hip or groin area and worsened with exercise, they often go undetected until causing serious problems, including complete breakage of bone structure.
Stress fractures may not always be detected with just an X-ray; for optimal diagnosis, your doctor might suggest an MRI scan instead. This test can better evaluate soft tissues around the bones and can detect lower grade injuries (stress reactions) that are difficult to spot with traditional imaging tests like X-rays.
Rest is often the best medicine for treating stress fractures. This may mean not running, using crutches, or wearing a splint/boot to decrease weight bearing loads, and physical therapy to increase flexibility, strength, and movement patterns in your hip – helping to return you safely back into sport. In early stages we use dry needling and foot mobilisation techniques to resolve biomechanical issues contributing to injury while offloading painful sites.
Hip Pointer
Hip pointer is a condition marked by severe bruising to the front top portion of your pelvis (pelvis), known as the iliac crest. This injury often results from direct blows to soft tissues and bones here due to contact from other players, particularly during contact sports such as football and ice hockey.
Hip pointer injuries typically heal quickly with proper treatment methods in place, usually within weeks or days. When not severed by bleeding into a hematoma (collection of blood that creates palpable masses beneath the skin). Hematomas may result from hip pointer injuries in severe cases.
Hip pointer injuries may be avoided by wearing appropriate padding during contact sports. OTC pain relievers such as ibuprofen or acetaminophen may help relieve hip pointer pain; physical therapy is often recommended to restore range of motion and strength to the hip joint. Depending on the severity of your injury, your physician may order an X-ray or CT scan in order to assess for fractures or other potential complications.
