How do I Avoid Hip Pain from Running?

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  • Written By: Misty Amber Brighton
  • Edited By: Allegra J. Lingo
  • Last Modified Date: 22 January 2020
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One of the best ways to avoid hip pain from running is to stretch thoroughly before doing so. You should also make sure you have a pair of shoes that provide the right support to your feet and are not excessively worn. If possible, try to choose a jogging surface that is soft. Listen to your body and do not over-exert yourself; be sure to stop immediately if you have sharp pains while working out.

Learning a few good stretches and do them before running will minimize hip pain. In your stretches, you want to target the hip flexor, or outer thigh muscles, in order to prevent hip pain from running. If possible, try to warm up for three to five minutes prior to performing intense exercise.

A good pair of running shoes can also prevent hip pain from running. Shoes can be professionally fitted in order to make sure they properly support you. This can be somewhat expensive, but can often reduce the possibility of injuries to the ankles, legs, or lower back as well.

In addition to fitting right, your athletic shoes should not be excessively worn. Generally speaking, they should be replaced at least every 500 miles (804.67 km). If the shoes are used for a longer period, the soles may not have enough cushioning left to help you avoid hip pain from running.


Try to choose a soft surface to run on. Good choices are sand, grass, rubber, or a padded track. If possible, avoid jogging on asphalt or concrete, as these surfaces do not usually absorb shock well. This means your body must absorb the impact, which could eventually cause hip pain, shin splints, or knee injuries.

Work up to running long distances slowly. Try not to increase the distance you run more than 10% per week. If you are a beginner, try exercising on a track so you do not find yourself too far away from your starting point. Doing so could cause you to jog farther than your fitness level allows and could lead to a variety of running injuries.

Stop exercising immediately if you feel hip pain from running. Walk slowly until it is gone, and then resume jogging at a slow pace. If the sensation returns quickly or becomes extremely sharp, you may want to consult a physician to make sure you do not have any serious injuries.

Many runners become discouraged when they experience pain or injuries while working out. This often causes people to forgo an exercise routine, which can lead to obesity or other health problems. If you know how to prevent hip pain from running, you may be more likely to stick with a workout plan than those who are not prepared before doing so.


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