How Can Running Cause Hip Pain?

The hip joint is a ball and socket joint that connects your pelvis to your thigh. Your femur, or thigh bone, has a rounded top that inserts into a cup-like socket on your hip bone. This provides balance and support for your upper body and lets your leg move back and forth, as well as in a circular motion.

The bones in the hip joint are connected by ligaments and surrounded by muscles including the gluteus maximus (buttocks), quadriceps and hamstrings. Tendons connect the muscles to the bones. Any of these can be injured, leading to pain.

Because it is a high-impact activity that primarily uses the lower body, running can place significant amounts of stress on the feet, legs and hips. Here are the most common reasons why running might lead to hip pain:

Running too far, too fast or too often can lead to injury. Tendinitis, which is inflammation in a tendon, or a stress fracture, a hairline fracture in a bone, can occur for multiple reasons. Some include inadequate rest, hydration or energy replenishment, especially when you increase your running distance, intensity or frequency too quickly.

“Initial rest from painful activity and anti-inflammatory treatments – not just topical and oral medicines – are some treatment options for bony or tendon injuries, as the injuries need ‘time off’ to heal,” says Bahrom Firozgary, MD, a sports medicine specialist at Scripps Clinic Torrey Pines.

“Injuries can lead to more serious problems if you go back too soon or push through pain. If symptoms do not improve after a few days despite trying the above or they arise with other forms activity (called ‘cross-training’), then see your doctor for further work-up.”

When you do start running again, increase your time or distance by no more than 10% per week, and back off if you feel any discomfort.

Wearing the wrong type of running shoes can lead to misalignment and excessive strain on the hips. If your shoes do not provide enough support or cushioning, or do not fit properly, they can alter your running mechanics. This can force the hips to work harder to stabilize your body as you move.

There are dozens of types of running shoes available and finding the right ones for you may feel overwhelming. Factors such as how high your arches are, whether your foot turns in or out when you run, and what type of surface you run on all play a role in choosing the best shoe. Many stores that specialize in running offer free fittings or gait analysis and can make recommendations to help you narrow down your choices.

Yes, there is a “correct” way to run to help reduce stress on the feet, knees and hips. Taking steps that are too long or too short can impact the hips, as can landing improperly on your feet or having poor posture. Have a personal trainer or physical therapist evaluate your running mechanics to help identify and correct any form concerns.

If running is your main (or only) form of exercise, you may develop muscle imbalances as some muscles get stronger while others weaken. The muscles used most often, such as the calves or quadriceps, may become tighter and shorter, which can restrict your mobility and “refer” pain to the hips. Make a point to cross-train with activities that balance out running, such as swimming, yoga, pilates, or strength training, and include stretching and mobility work in your routine.

“Whether you are new to a hobby or well-experienced in it, pay attention to any signs of discomfort or pain in your hips, joints or body,” says Dr. Firozgary. 

“Motion is medicine – we want to catch any potential injuries early and treat them right away to minimize your downtime from staying active. If you experience persistent hip pain, make an appointment with your doctor or physical therapist to further personalize your treatment plan.”