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JOIN NOWThe hip is the largest ball-and-socket joint in the body. The top of the thigh bone (the femoral head) fits snugly into a cup-shaped socket (acetabulum) in the pelvis. The hip joint is held together by muscles, tendons (soft tissue structures which connect muscles to bones) and ligaments (soft tissue structures which connect bones to bones). Several fluid-filled sacs (bursae) cushion and lubricate the hip joint and allow the muscles and tendons to move smoothly.
Hip Pain Causes / Hip Pain Treatment / Hip Pain Prevention
Pain can come about from structures within the hip joint itself, or from structures surrounding the hip joint. It may be felt in front of the hip as groin pain, on the outside of the hip, or at the back in the buttock.
There are many diverse reasons for the onset of hip pain. Whether one is a runner or not, the pain can result from changes in bone structure with age. It can be due to an infection in the joint, the bursae or the bone. Various illnesses or conditions can have hip pain as a symptom. For example, osteoarthritis where joint cartilage is worn away, the purpose of the cartilage being to absorb shock and make motion easier, and, for example, sciatica, the inflammation of the sciatic nerve which passes through the pelvis into the leg.
In runners, pain can come about from overuse injuries in which muscles, tendons and ligaments can become inflamed. It is also possible to sustain a stress fracture in the hip area. There are plenty of ways to treat hip pain in runners and to minimise the risk of returning hip pain.
The bursae act as cushions, reducing friction and allowing muscles and tendons to glide more easily over bones. The bursae can become inflamed as a result of overtraining (or also as a result of minor trauma to the area) and symptoms can include pain, tenderness, swelling, stiffness and redness.
Trochanteric bursitis is inflammation of the Greater Trochanteric Bursa which sits between the greater trochanter (bony prominence on the femur) and the muscles and tendons covering it. Pain will be experienced usually on the outside of the hip.
Iliopsoas bursitis is inflammation of the Iliopsoas Bursa which lies at the front of the hip. The pain can radiate down the front area of the thigh to the knee. There may also be tenderness in the area of the groin.
The iliotibial band is a tendon running from the hip, down the outside part of the thigh, to the knee. A tight band can cause hip pain or knee pain or both, and the band can also become inflamed. More on Iliotibial Band Syndrome in Runners »
A stress fracture can occur in the neck of the femur (femoral neck) as a result of overtraining, or as a result of incorrect training, using inappropriate footwear. A stress fracture is a break in the bone and it can be a partial break or complete break. It can be felt as groin pain when performing any weight-bearing activity. More on Stress Fractures from Running »
Consult your doctor if you have concerns as to a correct diagnosis and how to proceed with your treatment, especially if the pain does not subside with rest and reduces the mobility of your hip or causes limping.
There is a certain amount you can do to help yourself, but you may also wish to have physical therapy from a sports massage therapist, chiropractor, physiotherapist or other qualified practitioner.
Bursitis is likely to improve in a few days or weeks with rest and treatment. When you are ready to begin running again, start slowly and for short periods of time, or at a slower speed. Use ice afterwards.
The treatments for bursitis can also be applied to ITBS. In addition, weak muscles should be strengthened and the outer hip muscles should be stretched. You may also wish to use a foam roller, for example the Grid, on the upper outer thigh, to make the IT band less tight. An inflamed IT band may take a few weeks to heal.
A stress fracture does not always show on an X-ray. An MRI scan (Magnetic Resonance Imaging) is the best study to assess whether a runner has sustained a stress fracture.
Most stress fractures can be treated with rest from running, as the bone heals itself. Otherwise, if the fracture is more serious, further treatments are available.
If you start to experience any hip pain, look into it right away and see if you need to change anything in terms of your technique, footwear or overall strength and flexibility. Consult a running coach or a therapist for a professional opinion.
This general information is not intended to diagnose any medical condition or to replace your healthcare professional. The exercises in the videos are ones we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises or advice, stop and consult your healthcare provider.
Joy StanleyJuly 18, 2021 at 11:29pm
Oh wow, this art has been tremendouslyhelpful and has definitely made me see where
i was going wrong with my running strategy, l have changed up a few things which are definitely working so thank you so much. Reply
Chitika WheelerJuly 22, 2021 at 11:41am
Hello Joy!Thank you very much for the feedback on the article. I'm so happy you have found it helpful in a practical way.
Keep running well! Reply
ReggieOctober 23, 2020 at 10:29am
This is a fantastic article and is exactly what I needed. I made allot of dumb mistakes trying to increase my per mile speed namely, changing my shoes while increasing my miles from 5 to 10 in less than 2 weeks, was not post stretching enough, no strength training, listening to an app to improve my stride rather than common sense and what has worked for me for years. Thus I've just been able to walk again after 4 days of intense pain and immobility. From my doctor and your great article, I've strained my right achilles and have severe bursitis and inflamed IT ban. However, I have hope and a clear strategy to recovery and becoming a wider runner. Thank you so much for this article. ReplyChitika WheelerOctober 23, 2020 at 1:26pm
Hi Reggie,I'm so glad you have found the article helpful. My past experience of hip pain led me to research it and write about it. Thankfully, I no longer have hip pain, but your comment has reminded me to keep flexible with appropriate stretches! Prevention is better than the cure!
I'm sure once you recover you will run better than ever! Reply
Lorie BushMay 29, 2020 at 3:58am
Thank you! This is exactly what I have been dealing with the past month from running daily and increasing speed too fast. I will now have to slow it down and take more breaks so I can heal properly and add more stretching and ice. ReplyH PENARANDADecember 19, 2015 at 11:55pm
I read the whole article and it is excellent Reply