Hip Pain in Runners: What’s Going On and How to Get Back on Track
Oakville has a fantastic running community. From the waterfront trail along Lake Ontario to the winding paths through Bronte Creek Provincial Park, there’s no shortage of great places to log your kilometres. But if you’ve started noticing a nagging ache in your hip that just won’t quit, you’re not alone.
Hip pain is one of the most common complaints among runners of all levels. It can show up gradually over weeks, or it can come on suddenly after a hard run. Either way, it’s frustrating, and it has a way of messing with your training schedule, your mood, and your daily life.
The good news is that hip pain in runners is well understood and very treatable. Knowing what’s causing it is the first step toward fixing it.
Why Runners Get Hip Pain
Running is a repetitive activity. Every kilometre you run, each leg goes through the same motion hundreds of times. That kind of repetition puts a steady load on your muscles, joints, tendons, and connective tissue. When something in that chain isn’t working quite right, the hip is often where the problem shows up.
Hip pain in runners usually comes from one of these sources:
- Muscle imbalances, especially weakness in the glutes and hip stabilizers
- Tight hip flexors or IT band, which can pull the hip out of its normal movement pattern
- Overtraining or sudden increases in mileage
- Poor running mechanics, like excessive forward lean or hip drop
- Worn-out running shoes that no longer provide proper support
- Running on hard or uneven surfaces without adequate recovery
For runners in Oakville who are training for events like the Around the Bay Road Race or local 5K and 10K races, it’s easy to push too hard too fast. That’s when injuries tend to sneak in.
Common Types of Hip Pain in Runners
Not all hip pain is the same. The location and type of pain can tell you a lot about what’s going on underneath.
IT Band Syndrome
The iliotibial band is a long strip of connective tissue that runs down the outside of your thigh from your hip to your knee. When it gets tight and inflamed, it can cause a sharp or burning pain on the outside of the hip or knee. IT band syndrome is extremely common in runners and tends to get worse the more you run.
Hip Flexor Strain
The hip flexors are the muscles at the front of your hip that lift your leg with each stride. These muscles can become strained or overworked, especially if you’re increasing your training load quickly. The pain usually shows up at the front of the hip and can feel tight or achy.
Gluteal Tendinopathy
This one affects the tendons that attach the glute muscles to the outer hip. It tends to cause pain on the side of the hip and can be aggravated by activities like running uphill, climbing stairs, or sitting with your legs crossed. It’s more common than most people realize.
Hip Impingement (FAI)
Femoroacetabular impingement happens when the bones of the hip joint don’t move smoothly together. It can cause a deep aching or sharp pinching sensation in the front of the hip or groin, especially during movement. Runners with FAI often feel discomfort when they bring their knee toward their chest.
Stress Fractures
Less common but more serious, stress fractures can develop in the hip or pelvis when bones are subjected to repeated loading without enough recovery time. If your pain is constant, gets worse with activity, and doesn’t improve with rest, this is worth ruling out with imaging.
How Physiotherapy or Chiropractic Care Can Help
Chiropractic care is a great fit for runners dealing with hip pain because it looks at the whole picture, not just the spot that hurts. At Connor Chiropractic and Wellness Centre in Oakville, we take time to understand your training habits, your movement patterns, and the root cause of your pain.
Treatment may include:
- Chiropractic adjustments to improve joint mobility in the hip, pelvis, and lumbar spine
- Soft tissue therapy to release tight muscles and reduce tension in the IT band, hip flexors, and glutes
- Movement assessment to identify any running mechanics or muscle imbalances contributing to your pain
- Rehabilitation exercises to strengthen the glutes, hip stabilizers, and core muscles that support your running
- Load management advice to help you adjust your training in a way that allows healing without losing all your fitness
The goal is always to get you back to running as safely and as quickly as possible.
What You Can Do at Home
While you’re waiting for your appointment or working through treatment, there are a few things that can help:
- Reduce your mileage temporarily to give the irritated tissues a chance to settle down
- Stretch your hip flexors and glutes daily, especially after runs
- Strengthen your glutes with exercises like clamshells, glute bridges, and lateral band walks
- Check your footwear and replace your running shoes if they have more than 600 to 800 kilometres on them
- Apply ice to the painful area for 15 to 20 minutes after activity to manage inflammation
- Avoid running through sharp or worsening pain, as this usually makes things worse
When to See a Professional
Some hip pain will settle with rest and self-care. But you should book an appointment if:
- The pain has been going on for more than two to three weeks
- It’s getting worse despite rest
- You’re changing the way you run or walk to compensate
- The pain is sharp, constant, or wakes you up at night
- You’ve tried stretching and rest, but nothing seems to be helping
Getting assessed early usually means a faster and easier recovery.
FAQ: Hip Pain in Runners
Can I keep running if my hip hurts? It depends on the cause and severity. In some cases, reduced mileage is fine. In others, a short break is necessary. A proper assessment will give you a clear answer so you’re not guessing.
Is hip pain in runners always a serious injury? Not usually. Most hip pain in runners is related to muscle tightness, imbalances, or overuse rather than structural damage. That said, it’s always worth getting checked to rule out anything more serious.
How long does it take to recover from runner’s hip pain? Recovery depends on the diagnosis. Many runners see significant improvement within four to eight weeks of consistent treatment and modified training. More complex issues can take longer.
Can chiropractic help with hip pain from running? Yes. Chiropractic care is very effective for many running-related hip injuries. It addresses joint function, muscle balance, and movement patterns, all of which play a role in hip pain.
Should I stretch before or after running if I have hip pain? Light dynamic movement before your run is better than static stretching. Save deeper stretching for after your run when your muscles are warm.
Book an Appointment at Connor Chiropractic and Wellness Centre
If hip pain is getting in the way of your running in Oakville, we’d love to help. At Connor Chiropractic and Wellness Centre, we work with active people every day to figure out what’s causing their pain and get them back to doing what they love.
Book your appointment online or give us a call today. Your next great run is closer than you think.
Connor Chiropractic and Wellness Centre | Oakville, Ontario | 905-901-9817