How to Run With Hip Injury Pain
There are many factors that can lead to hip pain when running. This includes the type of surface you run on, your footwear, weak back muscles, limb length discrepancy, foot imbalance, and the length of your running stride.
Hip pain can also simply be the result of overuse, causing the muscles that stabilize the hip joint to become inflamed. If you have chronic hip pain, you should see a doctor to avoid worsening the condition. However, there are ways to minimize strain on your hip when running.
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Instructions
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Rest for at least a week after experiencing hip pain to let the injury heal. After resting, go back to running gradually.
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Stretch to prepare your muscles for running. Stretching will help to relax your muscles and improve your flexibility and circulation.
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Find a dirt trail that is not too soft or too hard to run on. Avoid cement or hard surfaces as this will increase strain on your muscles and joints. Make sure that you are wearing supportive shoes with enough shock absorption to sustain the impact from running. Wear orthotics if necessary to avoid overpronation.
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Walk for the first 5-10 minutes, then run for the next 20 minutes. Run with shorter strides than you are used to. Shortening your running stride is a good way to lessen the strain on your hip. Remember to drink water to stay hydrated throughout your workout. If you experience any hip pain, stop immediately and walk instead. Do not keep running if it is aggravating your hip pain.
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Stretch your muscles again after running. This will reduce the risk of soreness and additional muscle and joint aches.
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Continue to run in the following weeks based on your own comfort level. If you feel any hip pain, stop immediately and run or walk at a lower intensity level. Increase the number of your runs per week based on your comfort and fitness level.
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Tips & Warnings
Use ice to relieve pain and inflammation after each run as necessary.
Do not forget to stretch before and after each run.
Consult with your health care provider regarding your running regimen.
Try doing some lower back strengthening exercises to aid your hip injury.
Do not rush into running as this will only impede your recovery and cause more injuries.
