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7 Ways to Reduce Hip Pain after Running

Hovo Boghos

January 2, 2023

Running Mistakes

7 Ways to Reduce Hip Pain after Running

How to Reduce Hip Pain after Running

Running puts a lot of stress on your hips and is high-impact. One study showed that running could put a lot of pressure on your hips. This stress can lead to pain, discomfort, or even injury over time. There are many ways to reduce pain and minimize damage. Our sports medicine experts have seven suggestions to relieve hip pain following running.

7 Ways To Reduce Hip Pain While Running

Your doctor may prescribe these treatments depending on the severity of your injury. Take some time to relax. Running plans should include rest days. You should rest at least two to three days per week, even if you are healthy and pain-free. This allows you to do light, low-impact stretching or exercises instead of running. Your doctor may recommend that you rest more if you have a slight muscle strain or tendonitis. These injuries can be treated with a one- to two-week "off" to allow your body to heal.
  • Apply Ice
Ice reduces pain by decreasing inflammation and dulling nerve endings that transmit pain signals to your brain. Ice can be applied to the hip for 15-20 minutes each hour, depending on the pain's severity.
  • Use OTC (over-the-counter) pain medication.
As the name suggests, anti-inflammatory medication can reduce inflammation and swelling and relieve pain. Without needing a prescription, you can get relief with over-the-counter medications like naproxen and ibuprofen. These medications are intended for short-term use. You should consult your doctor if your pain persists after a few days.
  • Stretch before and after your run
Stretching improves flexibility, strength, and mobility. Light hip flexor stretches can be done for up to 5 seconds and then held for 3-4 repetitions. Although stretching may temporarily cause discomfort, it shouldn't worsen your pain. If the pain persists, it is worth slowing down or visiting a doctor.
  • Get trained to be a hip abductor
A new study found that runners with weak hip abductors are more likely to sustain hip injuries, especially when running longer distances. The hip abductor comprises the gluteus medius and gluteus minimus muscles and the tensor fasciae late (TFL) muscle group. They work together to rotate and move the leg away from the body. Strengthening and training your hip abductors can help relieve pain and increase stamina.
  • You can build your endurance.
Pain can be caused by overexerting yourself in a workout. You can reduce your speed or decrease your mileage if you are experiencing pain in your hips. Gradually increase your mileage and speed as you feel comfortable. This approach can also be applied to elevation. The flat terrain is easier on the hips than running on it. You can slowly reintroduce elevation to your body over time if you like running on an incline.
  • Visit Physical Therapy
Many athletes have used physical therapy as a treatment option. Your physical therapist will devise a plan to ease your pain, increase strength, and improve your function. Orlin & Cohen also conducts movement screenings for runners to find weaknesses, limitations, or imbalances that could lead to injury. After reviewing your movements, physical therapists will develop customized rehabilitation plans to correct movement deficiencies. These simple exercises can help improve your form and reduce your chance of injury.
  • How to see a doctor for hip pain from running
Most runners are familiar with the expression "run through the pain." But it's not something you should do. If you do, you risk doing more harm depending on your injury. You must consult a doctor immediately if you experience pain in your hips, knees, or legs while running. Our top-ranked orthopedists at Orlin & Cohen include hip and sports medicine specialists who have treated many runners and athletes across Long Island and the tri-state region. Our top-ranked orthopedic practice is home to fellowship-trained specialists who work alongside our diagnostic team, licensed physical therapists, and other professionals to create and implement a plan that will get you back to running pain-free.  

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