It’s not uncommon for an everyday runner to experience complications and problems during their daily routine. There are many reports of injuries such as sore ankles, knees, backs, and more. Due to the fact that running is such a high impact sport, you are going to be placing a lot of stress on your body’s joints which in turn can cause injuries. Don’t fear though, more often than not these running hip pains are temporary and will correct themselves or take minimal effort on your part to heal them.
The most commonly overlooked injury is hip pain running. Runners such as yourself, and even me, are constantly exerting our bodies to their maximum potential and it’s no surprise that with this we will see some adverse side effects. One thing that always makes me angry to see is when people who don’t run look at it as a negative thing. These are the types of people who can only point out the negatives and not see that running can create a tighter, healthier, more sculpted body.
At this point you’re probably wondering what causes your running hip pain? As with many sport related injuries, hip pain from running is caused by a form of bursitis. What this means, simply put, is that the joint when your hips move has become inflamed due to overuse. This can happen when there is an offset in size between your two legs’ length, moving your hips in a way that it isn’t meant to be moved. If that is the case, there is nothing you can do about the length of your legs, but you are able to strengthen them.
Marathon runners and long distance runners are generally going to feel hip pain while running over someone who goes for a short distance, such as a basketball player or a sprinter. This does not mean that those types of running are more beneficial whatsoever. It simply means that when you are doing long distance running it is very hard on the joints and will cause inflammation.
If you currently experience hip pain from running then don’t fret. You can perform some very simple exercises that do not require much of your time and strengthen your joints and reduce the inflammation. These exercises focus on your hip abductor muscles. The function of the abductor is to rotate the hip from the inside.
To strenghten your abductor to lessen hip pain running:
1. Lie on your side, preferably on a soft surface or a yoga mat.
2. With your head resting on an outreached arm, and one arm on your hip bring your feet together and slowly raise your top leg, using your hip to rotate it.
3. Repeat for 12 reps and switch sides.
This exercise is commonly taught in physiotherapy courses and is a great way to really strengthen your hip and reduce the pain after or during running.
Note: it is highly recommended that you see a doctor if your pain persists or becomes a serious problem. The advice given here is not from a medical professional and should not be considered in any way a replacement for a visit to a doctor. I hope you can get rid of your hip pain running!