What causes hip pain when running?
Hip pain in runners is most commonly caused by weak glutes, tight hip flexors, IT band issues, or hip flexor tendonitis. Pain on the outside of the hip suggests glute medius weakness; pain at the front suggests hip flexor overuse. Strengthen glutes, stretch hip flexors, and reduce mileage for 1-2 weeks.
Hip pain in runners has three common patterns. Outside of the hip (lateral): usually weak glute medius causing the pelvis to drop on each stride, leading to IT band friction, trochanteric bursitis, or gluteal tendinopathy. Treatment: clamshells, side-lying leg raises, single-leg bridges, and monster walks — 3 sets of 15 daily for 4 weeks. Front of the hip (anterior): usually hip flexor tendonitis from running uphill or overstriding. Treatment: reduce speed work and hills, stretch hip flexors daily (kneeling lunge stretch, 30 seconds each side, 3 times daily), and strengthen the hip flexors with straight-leg raises. Deep hip or groin pain: could be a femoral neck stress fracture (serious — get MRI), hip labrum tear, or sports hernia. These require medical evaluation, not self-treatment. General protocol for most hip pain: (1) Reduce mileage by 30-50% for 1-2 weeks. (2) Strengthen the glutes daily. (3) Stretch hip flexors and hamstrings daily. (4) Foam roll TFL, quads, and glutes. (5) Avoid excessive downhill running and camber. (6) Check your shoes. Most mild hip pain resolves in 2-4 weeks with consistent glute work. Persistent or severe pain, especially deep or groin pain, needs a sports physio — hip injuries can be complex and mimic each other.