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Identifying Your Hip Pain from Running

By Hedrick Lepsch

Many runners complain of hip pain when they run, especially when the run often or long-distance. With so much running in your system, how can you expect not to experience some problems?

Joggers have to miss their favorite 5k’s and half marathons. New Year’s resolutionists (i.e. those getting back into exercising because of a New Year’s resolution) have to stop for an extended period of time, lose interest, then pick it up again at the start of the next year-or at least that’s the stereotype.

First, search your feelings for a dull ache on the outside of your hip. Do your muscles feel tight and hurt during or after the run? The diagnosis: bursitis. Bursitis is the overuse of the bursa.

It can feel like a stab behind or around the kneecap. It can hurt to bend the knee.

Causing it too much irritation will inflame it. Once it’s inflamed, you really start to feel it right where it sits. You can treat bursitis yourself. You should first protect it-which is a natural instinct of the body anyways. Then you should rest, ice, compress, and elevate it. Ice for 15-20 minutes at a time and place a cloth between the ice and your skin.

They can point out the movements that will hurt you, give you advice on where and when to exercise, and guide you through the motions by showing you examples. Without this instruction, you’re left to your own devices.

Second, if those symptoms aren’t ringing any bells, see if the pain is found in the inside of your hip. If it is and you find yourself training on concrete or asphalt, then you might have a stress fracture.

Next, have a good warm-up before you work out. Do it slow, and gradual. Walking, jogging slowly, or lightly going through the motions of normal exercises is all great ways to warm up. Do it for a minimum of 5 to 10 minutes, and then allow yourself to get into the more intense workouts.

Since a fracture of any kind can be painful and set wrong, it’s always best to get this officially diagnosed. Go to a physician for help diagnosing and fixing these injuries.

You can strengthen your feet by doing toe spreads, point at things with your toes, standing on your tippy toes, walking in, and side walking. A great way to stop the pain in your knees is by strengthening your feet.

They are preventable by training up slowly and running on soft surfaces as often as possible. Although these aren’t guaranteed to take care of the problem, they give health its best foot forward.

Don’t work out without food. You need energy to sustain your muscles through the most tiring of workouts. Without the right amounts of energy, your muscles slacken, and your form falls apart. Bad form strains your body in new and interesting ways.

If you do, then chances are, you have an IT (Iliotibial) band problem. Although the pain manifests in your knee, it actually originates in the hip.

Finally, drink enough water. You need to keep your body hydrated to keep it cool during a workout. You need to be able to cool down throughout the exercise (not just at the end). Keep a large bottle of water nearby and drink from it often.

There are a number of reasons your hip could hurt when running. These are just three of the most common injuries.

Struggling with arthritis? Don’t, get help from the hofmann arthritis institute. They have over 25 years of experience,so you know can count on high-quality care from our Salt Lake orthopedic clinic. They can help you deal with the pain.

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Article Citation
MLA Style Citation:
Lepsch, Hedrick "Identifying Your Hip Pain from Running." Identifying Your Hip Pain from Running. 10 Apr. 2013. 25 Jul 2014 <>.

APA Style Citation:
Lepsch, H (2013, April 10). Identifying Your Hip Pain from Running. Retrieved July 25, 2014, from

Chicago Style Citation:
Lepsch, Hedrick "Identifying Your Hip Pain from Running"

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