Hip Pain or Strain and Running

Location

Pain at the side of the hip. This pain can arise at the point where the joint of the hip meets the thigh or even higher towards the hip bone.

Anatomy of Hip Joint

The hip bone is a large, flattened, irregularly shaped bone, constricted in the centre and expanded above and below. It meets its fellow on the opposite side in the middle line in front, and together they form the sides and anterior wall of the pelvic cavity. It consists of three parts, the ilium, ischium, and pubis. The hip is a ball-and-socket joint where the head of the femur articulates with the cup like acetabulum of the pelvic bone.

How it affects your running

Several running factors can lead to hip pain or strain including the type of surface you run on, footwear and the length of your running stride.

Causes of Hip Strain

This can be a result of an overuse injury. The muscles that stabilize the hip joint can become inflamed due to various reasons. As mentioned above, several running factors can contribute to this injury. Other culprits include weak back muscles, limb length discrepancy and foot imbalance (over pronation).


Treatment of Hip Pain

The initial response should be rest for 1 week; you can continue to run as long as your hip injury is not being aggravated. Anti-inflammatory gels, ice packs and relaxing deep massages can help to increase the healing process. Running alternations include shortening your running stride, changing your shoes and a change of running surface. You may need sports orthotics to remedy any foot imbalance you may have. Finally, you can try lower back strengthening exercises to strengthen the back in order to prevent a re-occurrence of the condition.

Back Strengthening Exercises

Each exercise should be performed 5 - 10 times each, increasing by 2 - 3 repetitions per day, with a maximum of 50 each per day. If performed properly, these exercises will strengthen core muscle strength. They should be performed in conjunction with proper back and lower extremity flexibility training.

These strengthening exercises are designed for multiple types of back injuries. Remember to consult you physician to determine which exercises are most appropriate for your specific condition. Discontinue any exercise that worsens your pain.

 

Running Injuries

Thoracic Extension

Running Injuries

Bridging