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How to Treat and Prevent Hip Joint Pain While Running

Hip joint pain while running can occur for a number of reasons and can really have a major impact on your running experience and overall mobility if the injury is serious enough. Hip pain is usually described as a type of radiating pain that can run down the front of the leg and into the knee.

At times the pain in the knee may be the only indication of a hip problem. If you’re an avid runner, then you know that joint paint tends to go with the territory, but in some cases, this type of new pain can be serious. 

While hip pain is usually due to inflamed soft tissue or caused by a strain and will usually clear up within a day or two, it’s often one of the most frustrating injuries, especially if joint pain is also part of the problem. 

What Can Cause Hip Pain? 

A runner will often deal with all types of injuries at some point. Most runners are familiar with knee injuries, but hip joint pain can also be an issue. Several things can go wrong, and the injury is often exacerbated by running. 

There are many reasons your hips can hurt during a run. In older runners, osteoarthritis is often to blame. 


Also referred to as joint wear and tear, osteoarthritis is a common condition and it mainly causes damage to the joint cartilage, however, inflammation can also occur. It’s also one of the most common causes of hip pain. Changes in the alignment and movement of the hips can lead to wear on the surface of the joints. Doctors and researchers still aren’t certain why osteoarthritis develops without a preexisting issue, but it can restrict movement and causes a great deal of pain. 

In runners, this condition can occur when the cartilage cushion is entirely absent or thinner than normal. Since the joint is lacking supportive cartilage, bone spurs can develop on the joint. Additionally, small fragments of cartilage that are still floating around in the area can aggravate the joint, causing inflammation in the lining of the joint.

How to Treat Joint Pain 

How to Treat Joint Pain

Hips play a major role in exercise, especially running because the legs are constantly in motion. If you’re experiencing hip pain and your hips are under a great amount of stress, if left untreated, over time, the joint pain can become almost unbearable. Additionally, you’ll notice a significant change in how fast and well you can run. You’ll run with less agility and strength. The weakened hip muscles will also begin to feel tight. This means you can end up doing some serious joint damage that may not be irreversible. You’re also looking at a lengthier recovery time. 

If you’re suffering from joint pain, we recommend taking a daily supplement that promotes joint health, such as Joint Renew. This supplement is designed to keep the joints lubricated and prevents the type of friction that causes wear and tear.

If you’d like to learn more about products for joint health supplements for runners, click here. 

Exercises to Strengthen the Hips 

Hip rotations are the perfect exercise to help strengthen the hips after a joint related injury. 

To do, start off by lying on your back, keeping your feet and legs together. Take your left leg and move it across the floor until it’s thirty degrees from your right leg. Rotate the left hip and leg outward as far as possible while keeping both of your legs straight. 

You should hold this position for a period of ten seconds, repeating five times on each leg. 

Hip flexing is another exercise that promotes joint health. 

To do, lie on your back with your legs together and your hands at your sides. The feet should be kept in a neutral position. Push and flex your hips upward keeping the hips level. Next, lift the hips straight up in the air about twenty inches. During this time, you’ll feel your upper thigh and hip contracting. Try to hold this position for ten seconds and repeat five times on each leg, with a rest period of four seconds between each set. You can also try rotating your leg inward when raising it to increase rotation with each rep. 

You can use these exercises to help aid in the healing process and promote improved mobility, or you can incorporate them into your regular workout routine before and/or after a run. You can even do them on an active recovery day as well. 

Running in general is so hard on the joints, which is why taking preventative measures is so important. Do you want to know how to keep joints healthy? Follow the proper diet, get enough sleep, take at least one recovery day a week, and take dietary supplements that focus on joint health. Both your hip and knee joints are placed under significant stress with each run. By taking joint health supplements daily, you can provide your joints with the lubrication they need in order to prevent deterioration or the development of bone spurs.