Hip Pain When Running: Causes, Solutions, and How to Get Back on Track

Don't hip pain limit your runs!

If you’re a runner—whether you're training for your next race or hitting the pavement for fun—you’ve likely experienced some sort of discomfort. But when that discomfort becomes a persistent ache in your hip, it’s time to pay attention.

Hip pain while running is not just inconvenient—it can be a warning sign of deeper issues. Ignoring it can lead to longer recovery times or even permanent setbacks. But the good news? Most hip pain can be resolved with the right approach. Whether you’re feeling a dull ache, tightness, or sharp stabs during your stride, this blog will guide you through what may be happening—and what you can do to get back to pain-free running.

Common Causes of Hip Pain While Running

Your hips are powerhouse joints—they support your entire upper body, absorb shock, and help you generate stride force. But with every step, especially over long distances, they also take a beating. Here are some of the most common reasons hip pain flares up for runners:

1. Overuse Injuries

Repetitive motion from long-distance running can strain muscles, tendons, and ligaments around the hip. Conditions like hip bursitis and iliotibial (IT) band syndrome are classic overuse injuries that cause lateral or deep hip pain.

2. Poor Running Form

When your running mechanics are off—like excessive pelvic drop, overstriding, or poor posture—it increases the load on your hips. Poor technique can develop over time due to muscle imbalances, fatigue, or incorrect footwear.

3. Weak Glutes and Hip Stabilizers

Your gluteal muscles help stabilize your pelvis and drive your stride. If they’re underactive or weak, your hip flexors and joints are forced to overcompensate, leading to strain and eventually pain.

4. Previous Injuries or Surgeries

Scar tissue, joint stiffness, or altered movement patterns from past injuries—even ones unrelated to the hip—can change the way your body moves and place abnormal stress on the hips during running.

Warning Signs You Shouldn’t Ignore

Not all hip pain is created equal. Some discomfort can be normal after a long or intense run—but certain symptoms are red flags:

• Persistent Pain That Doesn’t Go Away: If pain lingers beyond 48–72 hours after rest and recovery, it’s time to get it assessed.

• Snapping or Clicking Sensations: This could be a sign of hip impingement or labral tears, especially if accompanied by reduced range of motion.

• Nighttime Discomfort: If pain worsens while lying down or disrupts sleep, it may be a sign of inflammation or joint-related issues.

• Pain that Alters Your Gait: If you're limping or subconsciously shifting weight away from the painful hip, it’s time to stop running and get evaluated.

Preventive Measures to Avoid Hip Pain

The best way to deal with hip pain? Prevent it from happening in the first place. Runners often focus on miles and pace, but keeping your body balanced and mobile is key to long-term performance.

1. Warm-Up and Cool Down

A proper warm-up increases blood flow and preps the muscles around your hips. Try dynamic movements like leg swings, walking lunges, or high knees before your run. Afterward, include static stretches for the hip flexors, hamstrings, and glutes.

2. Strength Train Consistently

Runners benefit greatly from strength training 2–3 times a week. Focus on glute bridges, deadlifts, side lunges, and single-leg balance exercises to support the hips and pelvis.

3. Be Mindful of Terrain and Shoes

Running on hard or uneven surfaces without the proper footwear can lead to hip issues. Make sure your shoes offer support specific to your running gait and are replaced every 300–500 miles.

Rehabilitation Strategies and Treatments

Already dealing with hip pain? There’s no need to push through it. In fact, pushing through pain can make things worse.

1. Physical Therapy

Targeted PT can uncover muscle imbalances, mobility restrictions, or compensations that are feeding your hip pain. A customized program of manual therapy and progressive exercises helps restore balance and reduce pain.

2. Active Recovery

Rest doesn’t mean inactivity. Light cross-training like swimming, walking, or cycling can keep your body moving while reducing stress on your hips. Active recovery speeds healing compared to complete inactivity.

3. Advanced Techniques

Modalities such as dry needling, cupping therapy, or joint mobilizations can release tight muscles, improve blood flow, and promote faster healing when done under professional supervision.

Exercises to Improve Hip Strength and Mobility

To protect your hips and support better running mechanics, incorporate these runner-friendly moves into your weekly routine:

1. Glute Bridges

Lie on your back with knees bent and feet flat. Engage your glutes and lift your hips toward the ceiling. Hold for 2–3 seconds at the top. Do 3 sets of 12 reps.

2. Monster Walks

Using a resistance band around your knees or ankles, bend slightly into a squat and take slow, controlled side steps. Aim for 10–12 steps in each direction.

3. Hip Flexor Stretch

Kneel on your right knee, left foot forward. Lean forward slightly while tucking your pelvis under. You should feel a stretch in the front of your right hip. Hold for 30 seconds each side.

4. Single-Leg Deadlifts

Great for balance and glute activation. With a slight bend in your knee, hinge at the hips and extend one leg behind you. Keep your back flat and return to standing. Perform 8–10 reps per side.

Focus on form over reps to avoid compensation and ensure you’re working the correct muscles.

When to Seek Professional Help

If you’ve tried stretching, foam rolling, and modifying your running routine but the hip pain keeps returning, it’s time to see a specialist.

A physical therapist can:

• Pinpoint the root cause of the issue (not just the symptoms)

• Assess your running mechanics and muscle imbalances

• Design a targeted program to fix the problem and prevent recurrence

The earlier you seek help, the faster your recovery. Delaying treatment can result in chronic inflammation, tendon issues, or hip joint damage—all of which require longer recovery times.

Returning to Running Pain-Free

Once your pain is under control and you’ve built up strength and mobility, it’s time to ease back into running. Here’s how:

1. Follow a Gradual Return Plan

Start with short, slow runs. Pay attention to how your hips feel during and after. Increase time and intensity gradually over several weeks.

2. Don’t Ignore Minor Aches

Use pain as feedback. Mild soreness may be okay, but sharp or lingering pain is a red flag to pause and reassess.

3. Keep Cross-Training

Alternate running days with strength training, swimming, or cycling to maintain fitness while reducing the strain on your hips.

4. Monitor Footwear and Surfaces

Even if your hips feel better, going back to worn-out shoes or hard terrain too soon can trigger a relapse. Stay proactive.

Final Thoughts

Running with hip pain doesn’t have to be your new normal. With the right information, smart training, and a little help from professionals, you can resolve the discomfort and return to the sport you love.

Whether you’re training for a marathon or just want to enjoy morning jogs again, don’t ignore what your body is telling you. Strong, stable hips are essential to better performance, fewer injuries, and long-term mobility.

Need Help Now?

At Endurance Unleashed, we specialize in helping active runners and endurance athletes get to the root cause of their pain—without relying on medications, injections, or unnecessary rest.

🆓 Book your FREE Discovery Visit today to uncover what's holding you back and take the first step toward stronger, pain-free runs.

📍 Serving runners across North Carolina

 📞 Call 919-516-9050

 🌐 www.endurance-unleashed.com/contact

For more information or to schedule a consultation with Dr. Robert Berghorn, visit Endurance Unleashed Physical Therapy or call us at 919-516-9050.