Running is one of the simplest and most rewarding ways to stay active, but hip pain can quickly turn an enjoyable run into a frustrating struggle. At Highland Spine + Sport in Roanoke, VA, we often see runners of all levels — from weekend joggers to competitive athletes — who deal with nagging hip discomfort.
The good news? Hip pain while running is common, and in most cases, very treatable.
Common Causes of Hip Pain in Runners
Hip pain isn’t always caused by one single issue. Instead, it often develops when muscles, joints, or tendons aren’t moving or absorbing force properly. Some of the most common culprits include:
- Hip Flexor Tendinopathy – Irritation of the hip flexor tendon, especially in runners who sit for long periods.
- Glute Weakness – Weak gluteal muscles force other tissues (like the hip flexors or low back) to take on more load.
- IT Band Syndrome – Tightness along the outside of the thigh that pulls on the hip and knee.
- Hip Impingement or Labral Irritation – Structural issues that can flare up with repetitive running.
- Poor Core or Pelvic Stability – Without proper core engagement, the hips often overwork to compensate.
Stretches and Mobility Drills to Try
While treatment should always be personalized, here are some safe and effective stretches many runners find helpful:
- Figure-4 Stretch (Glutes & Piriformis)
- Lie on your back with knees bent. Cross your right ankle over your left knee.
- Pull your left thigh toward your chest until you feel a stretch in the right hip/glute.
- Hold for 30 seconds, repeat 2–3 times per side.
- Low Lunge Stretch (Hip Flexors)
- Step your right foot forward into a lunge, drop your left knee to the ground.
- Gently shift your weight forward until you feel a stretch in the front of the left hip.
- Keep chest tall, hold 30 seconds, repeat 2–3 times per side.
- 90/90 Hip Stretch (Internal & External Rotation)
- Sit with your front leg bent at 90° and your back leg bent at 90°.
- Lean slightly forward over your front shin to stretch the outer hip.
- Rotate back toward the rear leg to stretch the inner hip.
- Hold each side 30–45 seconds, repeat 2–3 times.
- Dynamic Hip Swings (Pre-Run Activation)
- Hold onto a wall or support.
- Swing one leg front to back in a controlled manner (10–15 reps).
- Then swing side to side (10–15 reps).
- Repeat on each leg to loosen hips before running.
Why Rest Alone Isn’t Enough
Many runners try to “push through” hip pain or take a few days off and hope it goes away. While rest may provide short-term relief, it rarely addresses the underlying cause. Without fixing the root issue, the pain usually returns once you start running again.
How We Can Help
At Highland Spine + Sport, we take a comprehensive, athlete-centered approach to hip pain:
- Assessment: We evaluate your hip, pelvis, and running mechanics to find the real driver of pain.
- Hands-On Treatment: Soft tissue therapy, joint mobilization, and dry needling can reduce irritation and improve mobility.
- Targeted Rehab: Exercises to strengthen your glutes, hips, and core build resilience so you can handle more miles without pain.
- Performance Guidance: We’ll help you adjust your training load, warm-up, and recovery routine to prevent setbacks.
Ready to Run Without Hip Pain?
At Highland Spine + Sport in Roanoke, our mission is to help runners feel better, move better, and live better. If you’re struggling with hip pain, don’t wait until it sidelines you from the activities you love.
.png)