By Professional Physical Therapy

You lace up, start your run, and a few miles in, there it is: that nagging pain in your hip. Or maybe you feel great during your run, only to notice soreness, tightness, or discomfort later that day.

Hip pain in runners can affect everyone from first-time 5K runners to experienced marathoners. While taking a few days off may help some aches settle down, recurring hip pain can be a sign that something needs attention.

Your hip is supported by a complex system of muscles, tendons, joints, bursae, cartilage, and surrounding tissues. Pain can come from several different structures, which is why figuring out where it hurts, when it hurts, and what movements trigger it can be so important.

Key Takeaways

• Hip pain in runners is often caused by increasing mileage or intensity too quickly, muscle weakness or imbalances, limited hip mobility, or changes in running gait.
• Common conditions include hip flexor strain, gluteal tendinopathy, greater trochanteric pain syndrome (bursitis), labral tears, FAI, and stress fractures.
• Where you feel pain, front, outer hip, or groin, can help narrow down the likely cause.
• Physical therapy can identify contributing factors and build a safe return-to-running plan; seek evaluation if pain lasts more than one to two weeks or worsens.

Why Do Runners Get Hip Pain?

Running asks a lot of your body. With every stride, your hips help absorb force, stabilize your pelvis, and propel you forward. Multiply that by hundreds or thousands of steps during a run, and it is easy to understand why the hips can become irritated when something is off.

Some of the most common causes behind hip pain in runners include:

• Increasing mileage too quickly
• Adding hills or working toward faster running before your body is ready
• Muscle weakness or imbalances
• Limited hip mobility
• Changes in your running gait or mechanics
• Not allowing enough recovery between workouts
• Getting back to running too soon after hip injuries

Often, it is not one single factor. A runner may increase mileage while also adding speed work, for example,  placing more stress on the body without enough time to adapt.

Training Load: Are You Doing Too Much, Too Soon?

You finally feel like you are hitting your stride, so you add a few extra miles. Then you add a long run. Maybe you start incorporating more hills or speed work, too.

Your motivation may be ready for more, but your body may need more time.

Sudden changes in mileage, pace, terrain, or training frequency can place additional stress on the hips. When your body does not have enough time to adapt and recover, irritation and overuse injuries can develop.

This is especially important for new runners, runners beginning a new training plan, or anyone returning to the sport after time away.

Your Running Mechanics Matter, Too

Running is a series of repeated single-leg movements, so your hip muscles, core, knees, and ankles all work together with every stride. Weakness or reduced control anywhere along that chain can change how load travels through the hip, sometimes contributing to knee pain, since your knees and hips work so closely together.

What Is Causing Your Hip Pain?

Not all running-related hip pain is the same. Where you feel your symptoms and what makes them better or worse can provide clues about what may be happening.

Here are some of the more common causes of hip pain in runners.

Hip Flexor Strain

A hip flexor strain commonly causes discomfort at the front of the hip, often from sprinting, hill training, or a sudden increase in training intensity. You may notice it in front of your hip or upper thigh while running or climbing stairs.

Gluteal Tendinopathy

Gluteal tendinopathy commonly causes pain along the outside of the hip

Your gluteal muscles play an important role in stabilizing your pelvis while running. Irritation of the gluteal tendons may cause symptoms during running, climbing stairs, standing on one leg, or lying on the affected side.

Greater Trochanteric Pain Syndrome (Hip Bursitis)

Greater trochanteric pain syndrome can involve the tendons and bursae on the outside of the hip.

The area may feel tender to the touch, and discomfort can worsen with running, walking, climbing stairs, or sleeping on the affected side.

Labral Tears

The labrum is a ring of cartilage surrounding the hip socket that helps support the joint.

A labral injury can cause deep hip or groin pain. Some people may also experience clicking, catching, locking, or a sensation of something inside the hip getting stuck.

Femoroacetabular Impingement (FAI)

Femoroacetabular impingement, commonly called FAI, occurs when the bones of the hip joint make contact during certain movements.

Runners may experience pain or a pinching sensation at the front of the hip or groin, particularly when bringing the knee toward the chest or moving through deeper ranges of hip flexion. Limited hip mobility may also be present.

Osteoarthritis

Hip osteoarthritis becomes more common with age and typically develops gradually.

Symptoms may include stiffness, decreased mobility, or aching that becomes more noticeable during or after activity. Having hip pain does not automatically mean you have arthritis, so an evaluation can help determine what is causing your symptoms.

Stress Fractures

Stress fractures are small bone injuries that can occur from repetitive loading and require prompt medical evaluation.

Front, Outer, or Groin Hip Pain: What Can the Location Tell You?

When someone describes hip pain during running or walking, one of the first questions to consider is where the pain is located.

The location alone cannot provide a diagnosis, but it can help identify which structures may be involved.

Front Hip Pain While Running

Pain at the front of the hip may be associated with hip flexor irritation, FAI, or a labral injury.

Think about when you notice the pain. Does it hurt when you lift your knee, run uphill, increase your pace, or sit for a long time after your run? These details can be helpful during an evaluation.

Outer Hip Pain While Running

Pain on the outside of the hip may be associated with gluteal tendinopathy or greater trochanteric pain syndrome.

You may also notice discomfort when climbing stairs, balancing on one leg, or sleeping on the affected side.

Groin or Deep Hip Pain

Deep hip or groin pain can be associated with several conditions, including labral injuries, FAI, osteoarthritis, or bone stress injuries.

Because these conditions can require different approaches to treatment, persistent groin or deep hip pain is worth having evaluated rather than trying to run through it.

When Should Runners Seek Treatment for Hip Pain?

Runners are often used to pushing themselves. However, there is a difference between normal fatigue after a challenging workout and pain that may signal a problem.

If an occasional ache disappears quickly and does not return, some additional recovery may be all you need. If you are changing your stride, cutting runs short, or thinking about your hip with every step, it may be time to have it evaluated.

Consider scheduling an evaluation if:

• Your pain lasts longer than one to two weeks
• Your running form changes because of the pain
• Symptoms are getting worse instead of better
• You have reduced your training, but the pain keeps returning
• Running is becoming increasingly difficult
• Pain is affecting walking, stairs, sleep, or everyday activities

Seek prompt medical evaluation for severe or rapidly worsening pain, significant limping, difficulty bearing weight, or pain following a significant injury.

It is also important not to assume that more stretching is always the answer. Different causes of hip pain require different approaches, and an evaluation can help determine what advice or treatment is appropriate for you.

How Can Physical Therapy Help Runners with Hip Pain?

At Professional Physical Therapy, treating hip pain is about more than focusing on the area that hurts. Your physical therapist will work to understand what may be contributing to your symptoms and what needs to improve to help you return to running comfortably.

Finding the Cause of Your Pain

Your physical therapist may evaluate:

• Hip and lower-body strength
• Hip mobility and range of motion
• Core stability
• Balance and single-leg control
• Movement patterns
• Recent training history
• Running mechanics, when appropriate

For runners, assessing movement can be especially valuable. Your symptoms may be in your hip, but weakness, mobility limitations, or movement patterns elsewhere in the body may be contributing to the problem.

Creating a Recovery Plan for Your Goals

Your recovery plan should make sense for your body and your goals.

Someone trying to return to a weekly three-mile run may need a different plan than someone training for a marathon.

Depending on your evaluation, physical therapy may include:

• Strategies to reduce pain and irritation
• Targeted strengthening exercises
• Mobility exercises
• Core and hip stability training
• Movement retraining
• Running form modifications when appropriate
• Guidance on adjusting your training load
• A progressive return-to-running program

You can also learn how to improve hip mobility and explore the best exercises for hip pain to help with your recovery.

Returning to Running After Hip Pain

If you are a runner, this is probably the question you really want answered: When can I run again?

The answer depends on what is causing your hip pain and how your body is responding to treatment. Rather than focusing only on a specific number of days or weeks, your physical therapist can assess how well your hip functions and how it responds to activity.

Knowing When You Are Ready

Depending on your injury, signs that you may be ready to begin returning to running can include:

• Reduced or resolved pain
• Improved hip strength and mobility
• Comfortable walking and stair climbing
• Improved balance and single-leg control
• Ability to complete everyday activities comfortably

More significant injuries, particularly stress fractures, require medical guidance and a condition-specific return-to-running plan.

Progressing Back Safely

Feeling better does not mean you need to immediately pick up where you left off.

A gradual walk-run progression can help your body readjust to impact. As your tolerance improves, running intervals can gradually increase while walking intervals decrease.

Listen to your body during your run, later that day, and the next morning. Your body’s response can help determine whether you are ready to progress or need additional recovery.

Preventing Hip Pain in Runners

There is no guaranteed way to prevent every running injury, but smart training habits can help prepare your body for the demands of running.

Keep these tips in mind:

• Increase mileage gradually. Give your body time to adapt to additional distance and intensity
• Strengthen your hips and core. These muscles help support your pelvis and lower body, which can also boost your running performance
• Maintain hip mobility. Appropriate mobility can help your body move efficiently through your running stride
• Prioritize recovery. Build easier days and rest into your training schedule
• Modify your training intensity. Avoid making every run your hardest workout
• Address discomfort early. Small twinges may be easier to manage before they begin to interfere with your running
• Wear appropriate footwear. Choose running shoes that are comfortable and appropriate for your training
• Be patient when returning from an injury. Gradually rebuilding your running tolerance can help your body adjust

Most importantly, pay attention to what your body is telling you. Persistent pain should not simply become part of your normal running routine.

Don’t Let Hip Pain Sideline Your Running

Whether you are working toward your first 5K, training for your next marathon, or simply running because you love it, hip pain can be frustrating. The good news is that many causes of hip pain in runners can be treated with the right approach.

At Professional Physical Therapy, our physical therapists can evaluate your strength, mobility, movement patterns, and individual goals to identify what’s contributing to your pain, often strengthening and stretching the muscles around your hip. From there, we build a plan to help you move better, prevent hip pain from returning, and safely return to running.

Schedule an appointment with Professional Physical Therapy today and take the next step toward getting back to the activities you love.

Frequently Asked Questions About Hip Pain in Runners

What does a runner’s hip feel like?

“Runner’s hip” is not a simple diagnosis, and hips hurt after running for a variety of reasons. Depending on the cause, hip pain in runners may feel like aching, tightness, tenderness, pinching, or sharp pain in the front, side, or deep within the hip or groin. Some runners may also experience clicking or catching.

How long does a runner’s hip take to heal?

There is no single recovery timeline because it depends on the cause and severity of the pain. A mild muscle injury may resolve relatively quickly, while tendon, joint, or bone injuries can require a longer recovery period.

Getting evaluated early can help identify the cause of the pain and provide a clearer idea of what your recovery may involve.

Can I still run with runner’s hip?

It depends on what is causing the pain, how severe your symptoms are, and whether running makes them worse. This pain can also change from day to day, so if it changes your stride, worsens, or makes it hard to bear weight, stop running and get evaluated.