Your hip has started aching during or after runs, maybe at the front of the hip, in the groin or on the outside. When running is part of your routine, it can be hard to know whether to keep going, ease off or stop. For most recent hip pain, adjusting your runs is enough to help it settle.

Why hips get sore with running

Hip pain in runners usually comes from load going up faster than the hip can adapt. A jump in weekly distance, more hills, speed work or a new event can all add up. Where you feel the pain can give a clue:

• Front of the hip or groin. Often linked with muscles that lift your knee, especially with hill running or speed work.
• Outside of the hip. Often linked with the tendons that attach your buttock muscles, especially with longer runs or a narrow running style.

In most cases, the hip is irritated rather than damaged. It is a sign to adjust your running for a while.

When to keep going

You can usually keep running if:

• Your hip feels the same or better during and after the run.
• Any ache settles within an hour or so of finishing.
• Your hip is not sorer the next morning.

When to ease off

It may be worth easing off if:

• Your hip gets noticeably sorer as you run.
• It is stiffer or sorer the next morning.
• You find yourself limping or changing how you run to protect it.

Easing off does not mean stopping. It might mean a shorter run, a slower pace or swapping a run for a cycle or swim.

Adjusting your runs

Some changes that can help while your hip settles:

• Run shorter distances, or split runs into running and walking intervals.
• Run at an easy, conversational pace.
• Choose flat routes, rather than hills.
• Leave out speed work and sprints for a week or two.
• Avoid running on the slanted edge of a road.

How you run

A few small changes can ease the load on your hip:

• Take slightly shorter, quicker steps.
• If the outside of your hip is sore, a slightly wider step, so your feet do not cross the midline, can ease the load on the tendons.
• Run tall, looking ahead.
• Check your running shoes are not too worn.

Outside of running

If the outside of your hip is sore, some everyday habits can help it settle:

• Avoid crossing your legs when sitting.
• Stand with your weight even on both feet.
• Sleep with a pillow between your knees if you lie on your side.

If the front of your hip is sore, choosing higher chairs and avoiding sitting low for long periods can help.

Cross-training

Cycling, swimming and using a cross-trainer can keep your fitness up while your hip settles. If cycling bothers the front of your hip, raising your saddle a little can help.

Building strength

Strengthening the muscles around your hips helps them cope with running. Something to try two or three times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly. Progress to single-leg bridges.
• Sit to stand. Rise from a chair without using your hands, then lower slowly.
• Step-ups. Step up onto a low step, keeping your pelvis level, then step down slowly.
• Reverse lunges, going only as deep as feels comfortable.

If you would like to follow along, VIDA has short videos of bridges, sit to stands and lunges you can use at your own pace.

Building back up

When your hip has felt comfortable for a week or so, you can start building back up. Start with run and walk intervals, then gradually increase distance before bringing back hills and speed work. A few minutes of walking before and after each run can help your hip warm up and settle, and a treadmill can help you control your pace and surface. Change one thing at a time, and check how your hip feels the next morning. Your VIDA pain check-in is a good way to keep track of how your hip responds.

What to take away

• Most recent hip pain in runners means adjusting, not stopping.
• Keep running if your hip feels the same or better the next morning.
• Ease off, rather than stopping, if it is sorer.
• Run shorter, flatter and easier, with slightly quicker steps.
• Strengthen your hips and build back gradually.

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