“Ease the Stride: Proven Ways to Treat Hip Pain from Walking and Running”

Walking can help you stay active, improve your heart health, and increase your muscle strength. Even though these are all great benefits, your hips may hurt from walking. This could be due to injury or a medical condition. You can adjust your activity to reduce hip pain and seek the right treatment.

After walking, osteoarthritis can cause pain in the hips. Osteoarthritis is often caused by aging. This causes the cartilage of a joint to wear down, leading to inflammation and pain. This condition is common in hip joints. Walking puts great pressure on the hip joints. Although osteoarthritis pain can be treated with medication, the root cause cannot be reversed.

Hip Pain After Running

Runners may have to deal occasionally with injuries. It’s an “occupational risk” even if you train well. Hip pain is a common sign of injury for runners and athletes.

Running can often exacerbate hip pain. It’s crucial to understand what’s happening. Injurymap understands how frustrating running can make hip pain. We can help you understand the most common causes and how to treat it.

Running can cause your hip pain. The reason for the hip pain will determine when it occurs, whether during or after running, or both. It can also impact the location of the pain (inside or outside the thigh, groin, or both), and any associated symptoms, such as stiffness, reduced range of motion, and stiffness.

Injurymap has a comprehensive guide to help you manage running-related hip pain. If your symptoms persist or become severe, you should seek medical attention immediately.

Hip pain can be caused by common conditions.

arthritis; is the first and most obvious cause. The hip joint is subject to inflammation from arthritis, which can cause wear and tear. You may feel pain when you walk.

  • Hip swelling
  • The formation of bone-on-bone contact due to the breakdown of cartilage

Arthritis pain is most commonly felt in the hips, thighs, and groin.

Pelvic issues; Sometimes pain radiating to the hip can be caused by gynecological issues or disease in the pelvic region. It can be either a sharp or dull ache depending on the reason.

Fractures; Hip fractures that are large can cause severe pain and even life-threatening complications. Hip pain can also be caused by hairline fractures and cracks in the hip bone. Major hip fractures are often caused by osteoporosis (a condition that weakens bones) or injury.

Overuse and sports-related injuries are likely to cause hairline cracks. Overuse of sports, such as running, swimming, cycling, and playing competitive ball games like golf, can lead to hip pain.

Different types of hip joint injuries

The hip joint was designed to allow smooth movement of the legs. This large joint can withstand some wear and tear. Various structures, such as bursas, cartilage and bursas, help the joint move freely when you run.

It is important to know what causes hip pain in runners and how to alleviate it. Hip pain doesn’t mean you have to suffer or give up running. Here are five common causes of hip pain for runners, along with their prevention and treatment.

1. Trochanteric bursitis


Bursae are a fluid-filled, lubricating, sac that reduces friction between bones and tendons. Near the various joints of the body, there are approximately 150 bursae. The trochanteric Bursa is located at the tip or the thigh bone. It allows the hip joint to move freely. The trochanteric bursa, located at the tip of the thigh bone, allows the hip joint to move smoothly.

Relief / Treatment

Trochanteric bursitis treatment focuses on strengthening and stretching the hip muscles through rehab exercises. When the pain is less severe, it’s a good idea to begin with gentle stretching and then move on to strengthening exercises.

You can also use icing or pain medication to ease your symptoms. For pain relief, injections of local anesthetic and steroid may be recommended in some cases. Recalcitrant Trochanteric Bursitis can be treated with surgery. The surgeon will either relieve the pressure on the bursa, or remove the bursa.

Recovery time and prevention

Trochanteric bursitis can be treated with a variety of activities. Inflammation of the bursa may improve within a few weeks. It can take several months for a bursa that is severely inflamed to heal.

Always warm up and stretch before you run to prevent future injuries. Trochanteric bursitis can be effectively treated with physical therapy. This will strengthen the joint and prevent future injuries.

2. Hip flexor strain


The hip flexors allow us to bend, lift and kick our legs, bend at the waist, and move in a certain way. A strain in the hips flexors can be caused by overuse. This is common for athletes who run, jump, and/or engage in other activities such as soccer.

Symptoms: How does straining your hip flexors feel?

Pain in the area between the thigh and the trunk is the most common sign of strain in the hipflexor muscles.

Relief / Treatment

Stretching and strengthening exercises as well as physical therapy can be used to help injured hip flexor muscles heal.

You can do a variety of hip flexor stretches that are standing, kneeling, or lying down. If the hip flexors are tightened, ice and pain medication can be helpful.

Recovery time and prevention

Mild strains are usually able to heal in a matter of weeks. Mild strains usually heal within a few weeks. 8 It may take longer for more severe strains to heal. Warm-up exercises are essential before you run. To prevent injuries to the muscles, strengthening exercises are also recommended.

3. IT band syndrome


The IT (iliotibial band) is a thick fibrous band that runs from the pelvis to your calf and crosses both the hip- and knee joints. IT band syndrome, which is closely related to hip bursitis, is when the IT band becomes too tight. This causes friction near the hip that can cause inflammation and pain.

IT band syndrome, a common injury that occurs from overuse in runners, can affect both novice and experienced runners. IT band syndrome is a sudden increase in activity, such as a rise in mileage, in runners 9. Other risk factors include running downhill and wearing worn out shoes.

How does IT band syndrome affect you?

IT band syndrome symptoms are similar to hip pain. They include discomfort and pain on the outside of the leg. Activity increases the pain. Some people feel a clicking or rubbing sensation.

Relief / Treatment

IT band syndrome can be treated with rest, stretches and icing. It also helps to reduce training. In severe cases, steroids may be required. Stretches and exercises can be used to prevent IT band syndrome from getting worse.

Recovery time and prevention

IT band syndrome prevention measures include proper conditioning, stretching and warming up before and after running and gradually increasing your mileage. Proper shoes are essential. If you have recurring problems with your running, talk to your trainer about shortening your stride. The majority of IT band syndrome healing takes about six weeks.

4. Iliopsoas tendinitis


The Iliopsoas muscle is located in the hip. The Iliopsoas Tendon is a tissue band that connects the muscle to the bone. Overuse can cause a pull on the tendon, which can then become inflamed or painful. Iliopsoas tendencyinitis is common among runners who do speed work. Other activities that can lead to Iliopsoas tendinitis are dancing, gymnastics, rowing, rowing, and cycling.

Symptoms: How does Iliopsoas tendinitis affect you?

Iliopsoas tendinitis causes pain in the hip, groin, and can radiate to the knee. It usually occurs when you lift your leg or get out of a vehicle. The pain may start after an aggravating activity, but it will usually go away when that activity is stopped. The pain can become more severe as the condition progresses.

Relief / Treatment

Iliopsoas tendinitis treatment aims to reduce inflammation and pain. Rest, ice, and physical therapy can help. Steroid injections and pain medications may also be used to reduce inflammation and pain. In rare instances, minimally invasive may be necessary to reduce pain and inflammation.

Recovery time and prevention

Iliopsoas tendinitis recovery can take several weeks. It can take several weeks to recover from Iliopsoas tendinitis. A progressive hip strengthening program combined with rehab exercises can reduce the stress on the Iliopsoas muscles. 

5. Tissues of hip labral cartilage


The hip labrum, a strong and flexible cartilage that runs along the socket of your hip joint, is called the hip labrum. This cartilage can be damaged by repetitive, high-impact running. 14 Running too often without sufficient strength training can lead to labral tears.

Symptoms: How does a hip laboratoryral tear feel?

Runners often experience symptoms that appear slowly over several months. They include pain around the hip, the side of the hip or the groin. The sensation is usually a dull, deep ache at rest, and a sharp, stinging feeling during running. Runners may also feel hip instability, which is a sensation that the leg is about give way.

Relief / Treatment

The nonsurgical treatment for a hip labral injury is rest, pain medicine, injections directly into your hip joint with steroid, and physical therapy. Safe and effective treatments for labral tears include strengthening the hip, back, and thigh muscles, as well as exercises to improve stability. If the symptoms do not improve or the labral tear becomes severe, doctors may recommend surgery.

Recovery time and prevention

Rehab exercises can help improve symptoms of hip labral tears in as little as 10 to 12 weeks. Proper stretching, warm up, and strengthening are the best ways to avoid this injury. Runners who have strength in their legs, hips and core reduce the chance of injuring the hip labrum and other hip joints.

Exercise to relieve hip pain after walking

These calisthenic and stretching exercises can be used before and after exercise, or on intermediate days, if you are a runner or walker.

Clamshells – Clamshells require little to no equipment and are easy to make. Place your right side on the ground, with your knees bent and your legs crossed. Your right elbow should be bent and your head should rest on it. Slowly lift the left leg, like a clamshell. Close that leg once more. This process should be repeated a total of ten times. Next, turn your back to the opposite side. Now lie on your left side and open your right leg. You can wrap an exercise band halfway between the knees and your hips to increase the difficulty. You should eventually be able to do 30 repetitions of clamshells on each side.

Side leg lifting: Lay on your right side, your legs straightened and your left leg on top. Your right elbow should be bent and your head should rest on your elbow. Slowly lift your left leg up, but don’t bend your knee. Continue counting to five, then lower your left leg. This process should be repeated 15 times. Next, turn your back and lie on your left side. Lift your right leg up. You can also wrap an exercise band halfway between the knees and your hips to increase the difficulty. You can eventually complete 30 side leg lifts per side. Then, repeat the exercise on each side.

One-legged Glute lifts. This can also be known as the one-legged bridge. Begin by lying down on your back, with your knees bent, and your feet on the ground. Slowly, do 5 pelvic lifts. Each time you count to 4, raise your lower back off of the ground and use your thighs as support. Continue to lift your left leg up into the air, and then lift your pelvis with your right leg for four seconds. You can do this for 10 times. Keep your left leg straight and lift your right leg. You can do 30 glute lifts per side by doing this exercise twice more.

Piriformis stretch – Sit straight up with your legs out in front and your hands behind. Cross your left leg over your right thigh by bending your left knee. Now, hold onto your left leg with your right hand. Now, turn your shoulders to your bent knee. Now count for 10 seconds and breathe slowly. Place your left leg down. Now, raise your right leg up and bend it. Cross it over your left thigh. Now, hold onto your right knee and grasp your left hand. Keep your head down and count for 10 seconds.

Hip pain should never be ignored. Your health care provider should be contacted if your hip pain doesn’t seem to disappear.