Running has a wide range of health advantages, including increasing cardiovascular health, mood, and overall well-being, among other things. Hip pain after running is little common among the runners. However, it has the potential to induce joint ailments, including hip injuries, in some people. Hip discomfort is prevalent among runners, and it can be caused by a variety of factors. Hips can get constricted quite quickly. This can cause individuals to become less adaptable when under pressure, resulting in stress and strain. Pain and injury can result as a result of this over time.
Here are seven of the most prevalent causes of hip discomfort associated with running, as well as treatment and preventative methods for each of these conditions.
1. Muscle Strain And Tendinitis Are Two Common Conditions.
When the muscles in the hips are overworked, muscular tension and tendonitis can develop. Your hips may experience aches, pains, and stiffness, particularly when running or flexing the hip joint.
Ice should be applied to the affected area multiple times each day to alleviate muscle strain and tendonitis. Nonsteroidal anti-inflammatory medicines (NSAIDs) should be taken as prescribed. Physical treatment may be required in more serious situations.
2. IT Band Syndrome
Runners are particularly susceptible to iliotibial band syndrome (ITBS), which manifests itself as pain around the outside of the hip and knee. This band of connective tissue extends around the outside of your hip and down to your knee and shinbone, and it is called the iliotibial band (IT band). As a result of misuse and repetitive movements, it gets tight and inflamed.
Pain and discomfort in the knee, thigh, and hip are common symptoms of this condition. Moving your body may cause you to feel or hear a clicking or popping sound.
Take nonsteroidal anti-inflammatory drugs (NSAIDs) and apply ice to the affected area several times each day to treat ITBS. Exercises that stretch your IT band can also help you gain more strength and flexibility in it. In some circumstances, corticosteroid injections may be required.
3. Bursitis Of The Muscle Tendon.
Your hip joint is protected by bursae, which are fluid-filled sacs that cushion the bones, tendons, and muscles that surround it. Running, for example, puts pressure on the bursa sacs, leading them to become uncomfortable and inflamed as a result of the repetitive motion. Bursitis develops as a result of this, and it is characterized by swelling, redness, and irritation.
In order to cure muscle tendon bursitis, you should refrain from performing your normal activities until you feel better. To relieve pain and inflammation, apply ice to the affected area many times per day and take NSAIDs as directed by your doctor. A corticosteroid injection may be used on occasion.
Consult with a physical therapist or try some of these hip exercises on your own to see if they help. Whenever you run, always warm up your body by stretching and engaging in some form of hip strength training before you begin.
If you find yourself suddenly unable to move your hip, or if you develop a fever or experience extreme pain, seek medical attention. Extreme swelling, redness, and bruising are also indications that you should see a doctor.
4. Hip Pointer
Unusually large bruise on the hip that arises as a result of some form of contact, such as falling or being hit or kicked in the groin. Swelling, bruises, and soreness are common in the affected area.
If you have a bruised hip, you should take it easy until it recovers. To decrease bruising, try some of the home cures listed below. Ice the affected area for 15 to 20 minutes many times a day for 15 to 20 minutes.
An elastic bandage can be used as a compress to help reduce swelling and pain. Corticosteroid injections, in addition to nonsteroidal anti-inflammatory drugs (NSAIDs), may be indicated at a later time.
5. Tears In The Labral Cartilage.
The hip labrum is the cartilage that surrounds the outside rim of the socket of your hip joint. It is made of collagen and elastin. It acts as a cushion and stabilizer for your hip, ensuring that the top of your thighbone remains securely within your hip socket. Running, for example, can cause labral tears due to the repetitive motion.
When you have a hip labral tear, you may experience pain that is accompanied by a clicking, locking, or catching sound or sensation when you move your hip joint. When you’re jogging, your mobility will be restricted, and you may notice stiffness. Symptoms are not always obvious or straightforward to identify. There will be occasions when you will not have any signs.
If you believe you may have a hip labral tear, consult your doctor. A physical exam, X-ray, magnetic resonance imaging (MRI), or anesthetic injection may be performed on you.
Physical therapy, nonsteroidal anti-inflammatory drugs (NSAIDs), or corticosteroid injections may be used in the treatment of this condition. After trying these therapies and not seeing any improvement, arthroscopic surgery may be necessary.
6. Bone Fractures Are A Common Occurrence.
Breaking your hip is a serious injury that can lead to life-threatening consequences if not treated promptly. Hip fractures are most commonly caused by a break in the bone below the femur head. A sports injury, a fall, or an automobile accident are the most common causes of this condition.
In the elderly, hip fractures are more common than in the younger population. Significant discomfort and swelling may be accompanied by severe pain when the patient moves their body in any direction. It is possible that you will be unable to put any weight on the injured limb or move at all.
While certain conservative treatments may be effective in alleviating symptoms, surgery is almost always required to achieve long-term results. If your hip is damaged beyond repair, it will need to be replaced. Physical therapy will be required to aid in the recovery process following surgery.
7. Osteoarthritis Is A Degenerative Joint Disease.
In runners, hip osteoarthritis can cause chronic pain in the hip joint. It affects athletes of a more mature age. In the case of osteoarthritis, the cartilage in the hip joint breaks down, splits, and becomes brittle as a result of the disease.
Inside the hip joint, cartilage can crack and break off in little pieces from time to time. The loss of cartilage causes the hip bones to be less cushioned as a result. Pain, irritation, and inflammation are all caused by this friction.
Prevention and treatment of osteoarthritis should begin as soon as feasible when a diagnosis is made. Pain relief and increased flexibility may be achieved with the use of an anti-inflammatory diet in conjunction with medicines. Some situations may necessitate physical treatment or surgical intervention. Maintaining a healthy body weight is also vital for overall health.
Most essential, if you’re having hip pain, it’s important to take a vacation from running. Once you begin to feel better, slowly integrate the exercise back into your schedule in order to avoid future damage.
Maintaining a nutritious diet might help to speed up the healing process. Include foods that are high in calcium and vitamin D. Some examples of these foods are salmon, sardines, and fortified foods such as cereals and milk, among others.
Once you’re feeling good enough to run again, gradually increase the duration and intensity of your training sessions by half. Working your way back up to your old running routine, if applicable, should be done gradually.
When it comes to hip problems, prevention is the best therapy. Pay close attention to your level of discomfort and manage it as soon as possible. Stretching should be done before and after workouts. Stopping to stretch during exercise, or taking a total rest, is recommended if necessary.
Invest in a pair of high-quality, well-fitting shoes that are built to cushion impact. It is possible to employ orthotics inserts to increase function while also reducing pain. Not only should you work on strengthening and extending your hips, but you should also work on strengthening and stretching your glutes, quadriceps, and lower back.
Even if it’s only for a short period of time, you may want to consider hiring a personal trainer to help you master perfect running form. They are able to instruct you on proper mechanics and technique.
Exercises for strengthening and stretching should be done before running, and you should always warm up before running. Restorative yoga, also known as yin yoga, can aid in the stretching and restoration of the connective tissues in your hips.
The Bottom Line
The value of rest in your recuperation cannot be overstated. If you’re having hip pain when running, it’s likely that you love leading a physically active lifestyle. Sitting on the sidelines may not be the most ideal situation, but it is unquestionably your best option until you have fully recovered.
If your hip pain is persistent or recurrent, you should see with a sports medicine or orthopedic doctor. They will be able to provide you with an accurate diagnosis as well as an appropriate treatment plan.
Immediately seek medical assistance if you suffer from a hip injury that is accompanied by extreme pain and swelling, or if you see signs of infection in your hip.