Hip pain after running

[jubileeee]

Just on one side. Anyone know most likely cause? Or what I can do to prevent hip pain after running?

Can mean osteoarthritis, but might not be as serious as that.

I'd go to a physio. Or get the Running Free From Injury book and try to sort yourself first.

But seek proper help if it persists.

Glute activation exercises before you go might help. Probably needs some proper help though.

Hip flexor maybe?

I have a sedentary job and sit a lot which can cause muscular issues in the hips, eg tight flexors, hamstrings. And weak glutes. Running a lot showed this up and got pain, much worse in one side. Mine improved hugely when I added yoga / pilates.

When I used to run a lot I got quite bad hip pain after running sometimes. Mine was caused by a tight ITB, using a foam roller and sports massage helped a lot. I'd see a physio to confirm, though.

If it's only hurting after running and not at other times then I'd be surprised if it's arthritis. I have arthritis in my knees and they don't hurt all the time, but I'm 'aware' of them when going up and down stairs, walking up hills etc. even though I don't really run any more (because of them!)

I would…
-go to a running shop and get fitted for a new pair of running shoes
-ask for a physiotherapy referral
-scale back my running for now

What does this mean?

Ah yes I am a sitting desk job person too.

This is a relief to hear.

Def not running shoes as been to run shop for gait analysis and got shoes they recommended.

Depends what you mean by hip pain as this covers a broad range. Do you stretch before and after, especially the glutes? Do you have properly fitted running shoes? I would book an appointment with a private physio and they will soon tell you if something isn't aligned.

I'm the same as @Loopytiles. I sit all day at work with limited options to move. I get a sore hip.

Lots of stretching has helped. And strength work on my glutes.

Since I started regular strength and conditioning I've not had it. Probably jinxed myself now 🤦‍♀️

Also sitting on my sofa with my legs up on the incline bit made mine worse

If it feels like it is in the joint it could be bursitis.

I get very painful hip particularly my right one
like pp, this has improved since doing strength work
but also I have accepted that running on the road/pavement REALLY causes me a lot of pain. So now if I feel up to a run, I use the treadmill at gym where I can knock out at least 5k without so much a hint of pain.

I have had this. It got so bad I had to stop running and I saw a physio. He gave me exercises for my core which helped a lot. I still do them every other day and if I don't I can feel the hip pain coming back a bit. I saw the physio online as this was when everything was still online due to Covid, and I only needed 3 sessions which cost £45 each. I didn't even bother asking the GP for a referral as the waiting times for everything are so long.

unlikely to qualify for nhs physio and private physio is expensive. Unless pain is severe worth trying ‘self help’ first.

Loads of good content online, eg Bob&Brad the youtube physios, runners’ or desk workers’ core/flex/hip exercises.

as with the PPs my hip pain goes away completely when I do the ‘right’ things - for me pilates and yoga (core, strength and flexibility) - in addition to running. If I stop the ‘right’ things it returns (mildly).

I'd speak to your GP I'd I were you. I was in a similar situation - got so painful I couldn't run at all. Ended up having an MRI and I was diagnosed with osteitis pubis which is a swelling around the bone. I do physio but haven't been able to run for a year though hope that in the long term I will be able to get back to it.

I'd put good money on this being weak glutes - it's classic in people with sedentary jobs, and I've suffered with it countless times in the past (keep saying I'll do more strength work but rarely do it!)

Weak glutes lead to your hips and knees taking more of the strain, and tends to lead to hip issues, ITB issues and knee problems.

Your best bet is loads of clam shells and glute bridge exercises; squats with kettlebells to strengthen them in the long term (but check you're getting your form right) and foam rolling to ease it in the short term.
I do my clam shells and glute bridges while giving the kids a bath - only way I fit them in regularly!

I had this when I first started running, a shot it again recently after pushing myself hard in a 10k race.

it went away very quickly the recent time, and the first time I noticed it wasn’t there about 2-3 months after starting running.

i lost weight and was doing a lot of strength work with a personal trainer once a week, which probably made a big difference.

YY to bridges and ‘clam shells’.

Ouch, DownToTheSeaAgain! hope your recovery continues well.

I had this. Right hip and got to the point even walking became painful and I couldn't lie on that side. I had physio for tight IT band and was told to do strengthening exercises for weak glutes. This helped but further investigation showed wear and tear on my hip tendons. I have found pilates also helps. However, I did end up giving up running and doing long walks instead. Now and agin the hip pain flares up but mostly this has helped. I'm still hopeful that I can run again and plan on starting on a treadmill but maybe keep the mileage low.

This could be many things, you need to get a proper diagnosis. How much do you run and have you increased mileage or intensity too much too quickly?
It’s always good to do strength work to reduce risk of injury, including clam exercises, glute exercises and core work mentioned, but before doing that you should try and find out what’s causing the issue so you know you are not making it worse - it could be a stress fracture, ITB issues, psoas injury, it’s impossible to know. Have you seen a physio or your GP?

Hip flexor is referring to hip flexor muscles, of which psoas is one. It can cause referred pain to back, hip, down leg and takes several weeks to heal.

I experience this. I have hip impingement. It's aggravated by exercise. Mostly running, but long distance walks, or things like squat jumps where inland heavily on my feet can trigger it.