If you’re a runner dealing with hip pain, you’re not alone. Hip issues are common among recreational and competitive runners, but most of the time, they’re not due to serious damage. Instead, they come from doing too much too soon, not giving your body time to adapt. Here’s a short, evidence-based breakdown of what causes hip pain in runners and how to fix it.
Common Causes of Hip Pain:
- Gluteal Tendinopathy: Outer hip pain, especially when lying on your side or standing on one leg. Often misdiagnosed as bursitis.
- Hamstring or Hip Flexor Tendinopathy: Pain in the back or front of the hip from sprinting, hills, or deep squats.
- FAI (Femoroacetabular Impingement): Deep groin pain during certain motions. Imaging may show labral tears, but these are also common in people with no pain.
- IT Band Syndrome: Lateral hip pain made worse by repetitive downhill running or uneven terrain.
- Stress Fractures: Persistent groin/hip pain, even at rest. Needs medical evaluation.
Load Management = Injury Management Most hip pain is caused by a spike in training load (volume, intensity, or frequency). Key principles:
- Reduce the aggravating factor (e.g., high mileage, speed work).
- Don’t completely stop running unless the pain is severe or causing a limp. Mild/moderate pain that goes away after the run is usually okay.
- Use pain as a guide: 2–3/10 pain that doesn’t worsen the next day is safe to train with.
Try This:
- Walk for 5 minutes, then jog for 1 minute — repeat x 5 rounds. If pain stays <3/10, you’re in the safe zone.
- Add 2–3 days per week of strength training focused on glutes, hamstrings, and hip flexors.
- Try isometric exercises like wall sits, side planks, or single-leg bridges to start reloading tissue.
Busting Common Myths:
- Myth: Pain means damage.
Fact: Pain doesn’t equal injury. Many people have “abnormal” MRI findings and no pain.
- Myth: You need imaging to diagnose hip pain.
Fact: Most cases can be diagnosed clinically and managed conservatively.
- Myth: You must rest completely.
Fact: Modified activity is usually better than full rest.
- Myth: Running causes arthritis.
Fact: Recreational runners have lower rates of arthritis than non-runners.
Want a Personalized Plan? If you’re not sure what’s causing your hip pain or how to safely train around it — we’ve got your back. At ADAPT Recharge, we specialize in helping runners stay active while managing pain.
👉 Book a FREE Comprehensive Assessment with our rehab team. We’ll help you identify the root cause, adjust your training, and build a game-plan that keeps you running.
