Are you noticing that your hips are aching after a run? It might be on one side or both. There’s a few common reasons why runners experience hip pain. Here are some hip pain causes and things you can change to alleviate them.
If you have a history of injury, you may have developed compensating balance behaviours while trying to avoid pain. This can become habitual, leading to imbalanced hips and consequent pain.
This is one of the sneakier hip pain causes. If you tend to run against the traffic on the road, you’re likely running on a slanted surface. The roads are angled to allow for water run-off, so if you’re consistently running on roads, you’re consistently forcing one hip higher than the other. Try swapping to the other side of the road when you can, or stick to the footpath.
If you’re stronger on one side of your body, you may favour it. Over time this can lead to taking the hips out of alignment. Try using yoga to correct imbalances.
Habitual uneven loading
Carrying your handbag or laptop case over the same shoulder consistently can contribute to hip pain as your body tries to pick up the slack on the opposite side. You may also be taking phone calls on the same ear, or sitting crookedly with a wallet in a particular pocket.
Misalignment can occur slowly through small repetitive movements. One of the common hip pain causes is poor posture while doing habitual tasks. If you always lean on a counter in a certain way, or spend a lot of time driving, you can build imbalance into your posture. Crossing the same knee or slouching to one side can also contribute.
If you’re running with over-pronated feet, the impact of foot fall will be felt through the ankles, knees and hips.
Underdeveloped stretching routine
You may experience pain and tightness in the hips if you fail to stretch well before and after a run. Hip flexors are a common area that tighten up easily, particularly when running is combined with a seated occupation.
Current injury load
If you’re suffering from a hamstring injury, IT band syndrome or patellar tendonitis, it’s natural that your body will seek new equilibrium to take the pressure of the sore spots. This will lead to associated pain in compensating joints, like the hips.
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Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.