How To Manage Outside Hip Pain After Running

The hip is a basic ball-and-socket joint. The ball is the head of the thigh bone, the joint above the thigh bone and the socket is part of the pelvic bone. There is cartilage surrounding the joint and the ligaments that connect the pelvic and thigh bones. Many muscles attach to the hips, too, moving the joint through basic flexion, extension, abduction, adduction, internal rotation, and external rotation.

Injury and overuse can cause pain in the outer hip area. People use their hips regularly when walking, sitting, and moving throughout the day. As a result, hip pain is a common problem. While outer hip pain can sometimes go away on its own, some cases require the help of a medical professional.

When you have hip pain, get help

First of all, if you have pain, stop running and go to the doctor. The Internet will almost always convince you that you have a tumor or other serious health condition of the last days, so seeking the opinion of a medical professional is the most sensible thing you can do.

There are several different reasons your hips can hurt. Many factors will depend on when, where, and how they hurt. That is, if they hurt during or after the run or both, where the hip pain comes from and what that pain feels.

It is common to feel hip pain in front of the joint, making it difficult to move your leg to the hip or to put weight on the leg. You may also get swelling in the joint. But hip injuries can also be indicated by pain in the lower part of your glute and upper back of the thigh.

What muscles cause hip pain when running?

Muscles that can cause pain during running include the hip flexors, tensor fascia latae, and piriformis. These muscles have connections between the front and back hips, where one of these muscles tightens and the other can. This tension can compress the hip joint, prevent its full movement, and cause pain.

Symptoms of outside hip pain after running

Hip pain from running that is felt in the back of the hips and shining under the foot and up to the bottom of the back can be caused by piriformis disease. Other symptoms of this condition include:

  • Pain that increases after a long stay
  • Severe and aching pain in the buttocks
  • Feeling of numbness in the legs
  • The pain of walking on a ladder or a hill
  • Headache
  • Difficulty walking or running
  • Reduce motion in the hip area
  • Abdominal pain, pelvic pain, or groin pain
  • Muscle spasms
  • Pain during bowel movements

Causes of outside hip pain after running

There are many different reasons for the outside hip pain after running. Whether a person is a runner or not, the pain may be due to changes in bone structure and age. It may be due to infection in the joint, bursae or bone. Here are eight common causes of outside hip pain after running;

Hip labral cartilage tears; The hip labrum is a strong, flexible cartilage that attaches to the hip joint. Tears in this cartilage can occur because of extreme sports such as running. Like most running injuries, labral tears can occur because of excessive running without enough strength training exercises to keep the legs strong.

Overuse; One of the most common causes of hip pain is excessive use. Running is fun and amazing, but it is also hard for your body. This overuse of muscles can cause bursitis, which feels like burning or stinging, rubbing or feeling sensation outside your hips. You will probably start by feeling this after you run and that is the first sign of slowing down.

IT band syndrome; iliotibial band syndrome is a thick layer of fibrous tissue that runs along the outer thigh from the pelvis to the calf, crossing the hip and knee joints. IT band disease is a condition that is closely related to hip bursitis and occurs when the IT band is too tight, causing friction around the hips and causing inflammation and pain.

Strength Imbalance Issues; An imbalance of strength in your hips can also cause problems. Almost everyone has one leg that is slightly longer than the other, and that is quite normal. Unfortunately, it can identify itself if you are running long distances. It can also be the result of an old wound.

Trochanteric bursitis; A bursa is a fluid-filled sac that reduces friction between bones, tendons and muscles. There are about 150 bursae located around the various organs in the body. The trochanteric bursa, located at the tip of the thigh bone, allows the hip joint to move smoothly.

Iliopsoas tendinitis; The iliopsoas is a muscle deep inside the hip. The Iliopsoas tendon is a tissue band that attaches muscle to bone. Excessive use can cause tendon tension and lead to inflammation and injury.

Hip flexor strain; The hip muscles are muscles that allow us to bend and lift the leg, kicking, and lowering the waist. Stress in the hip joints is a stretch or rupture of these muscles due to overuse. It is a common injury to athletes, especially those who jump, run, or engage in activities that involve throwing powerful kicks, such as soccer.

Muscle strain and tendonitis; occurs when the muscles in the hip are overused. You may feel pain, soreness, and cramping on your hips, especially when you run or bend your hips. Treat muscle tension and tendonitis by irritating the affected area several times a day. Take non-steroidal anti-inflammatory drugs as directed.

Bone fractures; Breaking your hips is a serious injury that carries the risk of life-threatening complications. Hip fractures often occur when the bone under the femur head breaks. Usually, it is the result of a sports injury, a fall, or a car accident. Hip fractures are more common in adults.


To prevent any hip injury, strengthening and stretching your hip flexors is essential. And when stretching the hip flexors can be difficult. There are a few things you can do to prevent hip pain during a run, these include:

  • Lie on your back on the edge of a table or bed, and drop your outer leg to the edge.
  • Lie and your hind leg are fully extended. Raise your hands up and stretch back slightly if possible.

Adding leg lifting in your routine is an easy way to strengthen hip flexors you can add in weight or resistance band to make this exercise more difficult. To increase strength in the hips, do a leg lift in each direction back, forward, inward and outward.

Issues in the waist are often associated with weak glutes. Strengthening your gluteal muscles and squats and exercises as a pose bridge can help. Finally, daily compressing of the foam will help keep your hip joints relaxed and relaxed and prone to injuries.

Other prevention methods include;

  • Don’t do too much too soon; Many hip niggles and injuries occur when you suddenly increase your amount of running or strength. To ensure that you do not overwork yourself, too early, keep an eye on your level of training.
  • Strength and conditioning; Adding a few simple weight loss exercises to your training system can help reduce any energy balance and prevent hip pain. Bridges, thigh lifts and fire controls will help you in your full range of motion and make your explosions swell.
  • Look at your running form; Every runner has his own unique style of running, but your biomechanics may mean that you may suffer from certain types of injuries.


Imaging; X-rays of the hips and pelvis are often performed to check the bones and joints of the joints. In the fall, this may detect an acute fracture, but occasionally, breaks may not be seen in normal films.

History; Diagnosis of the cause of hip pain begins with a health care professional talking to the patient, their family, or caregivers and taking a careful history of what, where, and when the pain is as well as reviewing any other underlying complaints.

Blood test; If a health care professional is concerned that systemic disease is the cause of hip pain, blood tests may be ordered. Some of the indicators of inflammation include an increase in white blood cell counts, erythrocyte sedimentation rate, and protein acting on C.

Physical Examination; Physical examination for hip pain will often focus on the hip, leg, and back, however, the rest of the body will not be neglected; a health care professional will look for related results that can help articulate a patient’s complaints.

Sometimes recognition is seen. The patient collapsed, injured his hip, was unable to carry weight, and X-rays showed a broken hip. Sometimes the diagnosis requires further research and can take time and repetition to find the source of hip pain.

Treatment of outside hip pain after running

The cause of hip pain after running will direct the treatment provided. In addition to medication, therapy will be prescribed to maintain strength and variety of hip movements. As with any illness or injury, the goal is to get the patient back to normal.

1. Practice slow yoga poses

Yoga styles such as bridge, fire extinguisher, and downhill dog can help build strength while focusing on slowing down and keeping fit. You may be surprised at how difficult all of this “easy” can be!

Strengthening your hips and buttocks is about giving your body more stability especially if you are already suffering from a wound. Being strong, calm, and fit in your hips is a golden ticket to a long run. Although you can never fully relax your iliopsoas muscles of constant stress, you should be able to enjoy running without hip pain or injuries.


  • Rest; Do not run when you are injured or in pain because it can get worse or prolong your symptoms.
  • Ice; Applying an ice pack to areas of pain or swelling helps reduce both symptoms.
  • Elevation; Lifting the injured side of your body can help reduce swelling and reduce pain.
  • Compression; Placing compression bandages, such as ACE bandages or compression covers, over a painful area can help slow down your movement, prevent further injury and aid in the healing process.

3. Medication

Discomfort can often be treated with store-bought pain medication. Acetaminophen, ibuprofen, and naproxen can all be used. Although these drugs do not require a doctor’s prescription, each has its own potential side effects if basic medical conditions exist.

For example, acetaminophen (Tylenol) should be avoided in people with liver disease, while non-steroidal anti-inflammatory drugs such as aspirin, ibuprofen, and naproxen should be taken with caution by people taking antidepressants or who have ulcerative colitis. cha peptic.

4. Surgery

Hip fractures usually require surgery to repair a fracture. The type of surgery depends on the location of the fracture within the hip joint. The patient’s basic health needs to be evaluated, and the risks of general anesthesia need to be considered.

Surgery often occurs immediately after the injury, if the patient’s condition allows, allowing for a quick return to activity. Patients who are unable to work and sleep in bed for a long time are at risk of blood clots in their legs and damage to their skin, or bed sores.

5. Seek medical care

People often decide to seek care after an injury based on their ability to stand, carry weight, and walk. If there is a concern that the bone is broken, seek medical attention immediately. Since patients with a broken hip tend to be in severe pain even with minimal movement, it may be wise to call emergency medical services for assistance with lifting and transporting the victim.

If hip pain is associated with fever and swelling, infection may be the cause. In this case, seek medical attention immediately. If the bowel or bladder loses function, this may indicate that pain from the spine and a real emergency called cauda equina syndrome may be present. Medical care should be available immediately.