Hip pain after running may appear after a longer session, on hills or later that evening. If it keeps returning, it can leave you unsure whether to rest, stretch or change your running style.
Start by getting a clearer picture of the symptoms. Hip pain has several possible causes, and the right advice depends on what is happening in your case.
Be specific about your hip pain after running
Explain where you feel the discomfort and whether it stays in one place or spreads. Tell your clinician if it affects walking, stairs or lying on your side, and whether it wakes you at night.
Your recent running history is useful too. Changes to distance, pace, routes and recovery can help us understand what your body has been asked to do. Include other exercise and any recent illness or time away from training.
Why stretching may not answer the question
Several tissues around the hip can cause pain, and problems elsewhere can sometimes contribute. A feeling of tightness does not establish the diagnosis or tell you which exercise is suitable.
An assessment may include movement, strength and relevant functional tasks. We will also check whether the history suggests you need further medical investigation. Persistent or worsening symptoms deserve attention even if you can still finish a run.
Change what is aggravating hip pain after running
Pause running if it is painful rather than repeatedly checking whether you can get through the same route. Get advice about activities you can do comfortably while the problem is assessed.
When discussing a return, ask what a suitable first session would look like and what response should lead you to stop or arrange a review. That gives you something more useful than simply waiting until the next event is closer.
If strength work is recommended, it should fit the findings and your goals. There is no need to assume that every runner with hip pain needs the same routine or a permanent change to their stride.
When symptoms need medical care
See a GP if pain affects sleep or normal activity, keeps returning or has not improved after two weeks of self-care. Seek urgent GP or NHS 111 advice for severe sudden pain without an injury, a hot or swollen hip, or feeling feverish and unwell.
Go to A&E or call 999 for severe pain after a fall or injury, inability to walk or bear weight, or altered feeling after an injury.
Our hip pain support can help you understand the options. If appropriate, running analysis can form part of a wider plan.
Further reading: NHS 1
