Sore hips after running

MamaGab92 · December 2014

I started running (C25K) outside 3 times a week this past spring. I bought really good ($$$) shoes and followed advice re: not going too fast and stretching afterward. Basically I didn't have any problems all summer long and got to where I can run 30ish minutes at a time.

I have recently moved 2 of my 3 weekly runs onto a treadmill since it is dark before and after work now and I don't feel safe running after dark. Saturdays I still run outside at the park.

Anyway, recently I have noticed that every time I run (even on the outdoor runs) both of my hips really hurt after running. I'm fine during the run, but it gets worse later. For example, yesterday I ran on the treadmill after work in our company gym, showered and then drove the 1.5 hour commute home. When I got out of my car at home, my hips seared with pain and I had trouble walking until I walked a little bit and they loosened up. Ouch. This has been happening every time I run the last couple of weeks.

I have to say that I have Lupus, so I am prone to joint pains so this may be related to that. But I wonder if this could be a matter of either needing new shoes (I doubt that I've put 100 miles on them yet) or needing to do hip strengthening exercises. Or maybe there is something about the treadmill that is causing this since I didn't have these problems before.

Does anyone have any suggestions? Thanks!

LeanButNotMean44 · December 2014

How much time elapses between when you finish running and when you drive the 90 minutes home? That's a long time to be sitting after running; it could be because of that.

JayRuby84 · December 2014

I am not educated as far as Lupus goes, so maybe you could ask your doctor about that. However, I use a foam roller before and after I run and have to really focus on my hips because they tend to be tight. If you don't have one, I'd suggest buying one. Or if you workout at the gym, use one of theirs before and after. Best of luck to you.

msf74 · December 2014

I think the transition from outside running to the treadmill has caused some level of injury and most probably inflammation.

Rest, ice your hips if needs be and take some kind of anti inflammatory medicine (like Ibuprofen) and see if that helps. If not you may need to get more professional help.

Clearly when using the treadmill once more ease into it as the mechanics of running on a treadmill are a bit different to running outside.

lyttlewon · December 2014

I had hip issues that were solved by squats, lunges, core work etc. Also make sure you are stretching really well afterwards. When I get fatigued my form suffers and that's when it's the worst. I rarely have issues anymore.

I do these:
http://yogabycandace.com/blog/yoga-poses-for-tight-hips

uconnwinsnc1 · December 2014

I'd say the first thing to look into is a hip mobility issue. Nothing that can't be fixed with a bit of work. Check out some exercises for that on Youtube.

MikeInAZ · December 2014

Drink lots of water. Stretch your hips, I mean really deep stretches. Looks up some yoga poses for hip-flexors, buttocks, lower back etc. Take a bath with epsom salts. Seek out a sports therapist.

Cherimoose · December 2014

You might be over-striding on the treadmill and landing on your heels instead of mid-foot. That can be hard on the joints.

Try taking a video of yourself on the treadmill, viewed from behind and the side, at hip level. If you're unsure how to assess it, show a physical therapist or post it here.

jessiruthica · December 2014

I also had hip pain when I started the C25K. Mine was related generally to weak surrounding muscles and tight flexors. On top of that, because I sit all day for work, I also checked with a chiropractor who found that my pelvis was twisted. After adjustments everything feels easier and less painful.

On the sitting after running, yes, that can also cause the pain. This is totally anecdotal and not medical at all! In my mind, it's because the flexors get worked during the run, and if you don't stretch them properly afterwards while they're warm, then they "freeze" in the sitting position and when you stand up, they don't stretch as easily. Again, not medical at all unless you count all my hours watching ER and House

splashtree5 · December 2014

If you have strain at the hips is probably back problem or you run barefoot so the impact when you run is higher, massage help, don't miss supplements and do some stretching also.

ephiemarie · December 2014

Are you setting the treadmill to at least 1-2% incline? Doing so will engage your glutes more so your hips don't have to do all the work.

samspam1023 · December 2014

I had similar pain in one hip from running that got worse after sitting at work (or sometimes first thing in the morning). Like others have said, weight training helps a lot - I do squats, lunges, and deadlifts with fairly heavy weights--and I love yoga too for both strength and stretching. I usually do both pigeon and happy baby poses post-run to stretch the hips, groin, and glutes.

samspam1023 · December 2014

Also, $$$ shoes don't necessarily mean the right shoes for you. Did you have your shoes fitted at a running shop? If not, I highly recommend it if there's one in your area. They will usually watch you on a treadmill to see how your feet strike and recommend shoes with proper support. At my first fitting, the pro knew I had arch pain in one foot before I even mentioned it to him just from seeing how my feet hit the ground. Getting shoes that fit correctly has made running so much easier for me!

PieSaver · December 2014

samspam1023 wrote: »

Also, $$$ shoes don't necessarily mean the right shoes for you. Did you have your shoes fitted at a running shop? If not, I highly recommend it if there's one in your area. They will usually watch you on a treadmill to see how your feet strike and recommend shoes with proper support. At my first fitting, the pro knew I had arch pain in one foot before I even mentioned it to him just from seeing how my feet hit the ground. Getting shoes that fit correctly has made running so much easier for me!

This is really good advice. They might not be the right shoes for your feet even though you bought good shoes.

Also check your form. Most people natural running style is very poor when it comes to injury prevention and energy conservation. You don't have to overhaul the way you run, but just a couple minor tweaks and the right footwear should be able to help you out immensely.

I tried finding a good resource here in myfitnesspal.com but couldn't come up with anything. Here's one that I like from Runners World. http://www.runnersworld.com/getting-started/the-starting-line-proper-running-form

They give the basics about the stride starting at the 1:20 mark.

MamaGab92 · December 2014

Thanks everyone! I guess I didn't say it in my original post, but yes I had my shoes fitted by someone at the running store after he watched me run. And I always set the treadmill at 1% incline. I did a lot of stride research early in the summer when I started running and I credit that for the fact that I didn't have much pain or injury all summer. While I suppose it is possible that I changed my stride when I moved inside to the treadmill, I don't really think that's the case.

I'm inclined to believe I need to strengthen my hip muscles. Right now I'm almost too busy to run let alone do anything else, but I do want to start some weight training and some yoga. I'll be glad when December is over and things slow down some!

MostlyWater · December 2014

You should definitely do other exercises besides just running.

showard6633 · July 2016

I am having the EXACT same issues right now. Thank for this post, I will also try the stretching after I run and well and see if that help. MamaGab92 keep me posted on what works for you. Some days I'm in so much pain I feel like my only option is to give up running but I just can't bring myself to do that. I really love it so much, I just have to figure out how to overcome this.

pomegranatecloud · July 2016

MamaGab92 wrote: »

Thanks everyone! I guess I didn't say it in my original post, but yes I had my shoes fitted by someone at the running store after he watched me run. And I always set the treadmill at 1% incline. I did a lot of stride research early in the summer when I started running and I credit that for the fact that I didn't have much pain or injury all summer. While I suppose it is possible that I changed my stride when I moved inside to the treadmill, I don't really think that's the case.

I'm inclined to believe I need to strengthen my hip muscles. Right now I'm almost too busy to run let alone do anything else, but I do want to start some weight training and some yoga. I'll be glad when December is over and things slow down some!

Here's a short routine that you can do after you run: https://youtube.com/watch?v=2GLrKr54yA0. It takes less than 10 minutes.

Sore hips after running

Replies

Categories