Don't ignore hip pain while running. Here's everything you need to know about hip pain while jogging and what you can do about it.
Jogging keeps you fit and is healthy. However, especially beginners, as well as passionate runners not infrequently experience hip pain while running.
Pain in the hip is widespread and can have various causes. Incorrect movements, one-sided strain or shortening of the hip and leg muscles can be to blame.
Hip pain does not only affect beginners, but can occur in any jogger.
You suffer from it yourself, then you know how uncomfortable and painful it can be. Even days afterwards.
Find out why the pain occurs, what you can do about it and how to prevent it here.
Table of contents
This is how a running analysis works and why you should do one!
What are the hip pain symptoms
You have pain in your hip more and more often while running, which gets worse with every step? You feel the pain even when walking and for days afterwards?
Hip pain is often the result of too intensive running training or incorrect footwear. The pain can manifest itself in many ways and varies greatly in severity.
They are usually noticeable in the groin or on the side of the upper thigh bone and are accompanied by back, lower leg and knee pain.
What hits us exercise-addicted people hard is that once you have pain in your hip, the only thing that helps is rest. So stop running. At least for a while.
However, if you educate yourself before hip pain occurs while running, you can prevent it and not have to deal with the pain in the first place.
The causes of hip pain while running
Long or short, our hips react to running training with pain. The causes for this can be quite different.
Hip pain depends on it:
- how many kilometers you run,
- what shoes you wear
- how you perform
- whether you run on road, dirt road or trail
All these things can be stressful for the hip. If regeneration is then also neglected, hip pain is often pre-programmed.
So you can finally run faster!
Pain in the hip due to overload
Have you increased your training volume? Are you running more often and further now?
In most cases, the pain is felt on the outside of the hip.
These complaints are a sign of damage in the muscles or vision. They are usually caused by excessive sports activity.
The much too intensive load does not give the ligaments and tendons time to get used to it. They go on strike and show this through pain in the hip.
Take it slower and give your body time to get used to the new load. First of all, run 2 kilometers very easily.
Always increase the kilometers first and only then the intensity. In other words, run more often and longer, then faster. Never run more, longer and faster at the same time.
Muscular imbalances cause hip pain during running
An imbalance in the leg muscles is very often to blame for pain in the hip. Many runners neglect their thigh muscles. This is a big mistake.
Exercise and stretch your thighs regularly! Even on days when you don't go running.
Finally run 10 km! Get the free training plan!
Wrong running style
Hip pain can also be caused by your running style. Incorrect running technique, incorrect loads or too little movement in everyday life can promote hip pain.
Do you land on the floor with your leg extended and your heel first? Do you tend to have a round or hollow back? Do you stretch your head too far forward? Do you have your arms too close to your body or do you raise them too high? Or do you cross your legs when you walk?
Pay attention to your running style and see what you can improve.
Your shoes cause hip pain while running
If you are experiencing pain for no apparent reason, replace your running shoes. You may be wearing shoes that don't fit your foot and running style.
The wrong shoes can affect the rolling phase of your foot and cause hip pain while running.
It's best to get advice from a professional. He will find the perfect shoe for your foot and your running style with the help of a running analysis.
Very important: The shoe should fit the surface on which you run. It must enclose the foot firmly and provide good support.
If you buy good shoes, you've eliminated the #1 cause of hip pain while running.
By the way: After about 800 to 1000 kilometers of running, you should change your running shoe. The shoes wear out after a while. The material becomes porous, brittle and hard. This is bad for the cushioning.
Do you already know these running ABC exercises?
Shortening of the hip and leg muscles
We all have one thing in common: we sit far too much. This leads to shortening of the tendons and muscles. Especially muscles that we need for running like to be shortened.
The thighs, buttocks, calves and hips are affected.
Therefore, our tip: Exercise and stretch your thighs and hips regularly. Even on days when you don't go running. Schedule 15 minutes and stretch the affected areas.
What you can do about the pain
Pain in the hip while running. Pause immediately or continue?
If you feel pain in your hip, you should stop running immediately. Pain is a signal from your body that you should always listen to.
It's best to take a break first so that the overstimulation can subside.
For acute pain, it can help to loosen the muscles with heat and relieve inflammation with cold.
If the pain disappears quickly, then you should try to significantly reduce the volume and intensity of your next running session. Also, pay attention to your running style.
If the symptoms get worse and do not subside even after a few days, you should definitely consult a doctor.
How to improve your endurance in 10 steps!
How to prevent hip pain while jogging
If you pay attention to a few things, you can easily avoid hip pain while running.
1. warm up properly
Before you start running, be sure to warm up. The body must prepare itself for the following load. The blood circulation of the muscles, tendons and ligaments should be stimulated with warm-up exercises.
This prevents injuries and pain in the hip.
Running ABC is the perfect warm-up. It not only ensures that your body comes to operating temperature, but also improves your running style.
2. avoid one-sided training
Avoid sports that only put a lot of stress on your hip. These include jogging, soccer and skiing. Plan in-between workouts that are easier on your hips, such as swimming or cycling.
Also, focus on strength training to avoid pain in your hips. Strengthen your entire body. Arms, abdomen, back, hips, buttocks and legs.
3. take a break
It is important to take a break from time to time to avoid hip pain while running. There should be at least one rest day between your training sessions.
Overtraining leads to pain from exertion - hip pain is very typical.
Here's what to look for when you start exercising!
4. slowly increase the training intensity
To allow your tendons, ligaments and muscles to get used to the strain, you should increase your training volume slowly. Start with a few kilometers. Increase the number of kilometers later. Run more often and longer.
Only after that you can also increase the intensity.
5. strengthen your muscles
Strengthen your butt muscles and your thighs. The butt consists of a total of three major muscle groups, all of which need to be strengthened. For this there is a whole series of butt exercises.
Your thighs also need workouts away from running. Good exercises are lunges, squats and wall sits.
Even though butt and thighs are the main focus, it is important to strengthen your whole body.
6. set on stretching exercises
After every run, you should plan a few minutes for stretching. Especially the thigh and calf muscles need to be stretched. This way you can prevent shortened muscles.
Simple and effective: the best stretches for the thighs!
7. reduce your excess weight
You started running to get rid of your excess weight? In principle, this is a good idea. But if you have a lot of kilos on your hips, you should rather not start running.
The force that acts on your joints with every step is enormous.
In this case, start with sports like cycling, walking or swimming. Once you have lost a few kilos, you can also start running.
Our conclusion
You should not overestimate hip pain while running. Look for the cause immediately. Most often, overloading or wrong shoes is the reason for pain in the hip. If the pain does not disappear, consult a doctor.
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