Chronic Hip issues and running: How to properly manage the pain

If you’re experiencing chronic hip pain, running can be difficult and even painful. If this is the case for you, don’t let this stop you.  

There are many different ways to manage chronic hip pain, so you can keep running without having to suffer. This article will explore several important ways to properly manage the pain caused by chronic hip issues and running.

Consulting with the doctor

If you’re experiencing chronic hip pain, the first thing you should do is consult with a doctor or physical therapist. They will be able to help you identify the source of your pain and recommend the best course of treatment

 In some cases, they may recommend that you stop running for some time to allow your hips to heal. However, if your pain is manageable, they may give you the green light to continue running with some modifications.

On the other hand, if your pain is more severe and it causes you to stop running entirely, your doctor may recommend other forms of exercise that are easier on your hips, such as swimming or biking. There is also a possibility of hip replacement surgery if your pain is affecting your everyday life and other treatments haven’t worked. This procedure involves replacing your hip joint with an artificial one and is usually only recommended for people who are over the age of 60.

Stretching before and after running

One of the best ways to prevent or reduce hip pain while running is to stretch before and after your run. Stretching helps to increase flexibility and range of motion, which can make running less painful. It’s also a good idea to warm up before running with a short walk or slow jog to get your muscles prepared for exercise.

You can also use foam rollers or lacrosse balls to massage your hips and loosen up any tight muscles before stretching. After your run, be sure to cool down with a light walk or slow jog followed by static stretches for your hips, thighs, and calves.

Wearing the right shoes

Another important factor in preventing hip pain while running is wearing the right shoes. Running shoes should be comfortable and provide enough support to your feet, ankles, and knees.

If you’re not sure what type of shoe is right for you, consult with a professional at a running store who can help you find the perfect fit. It’s also important to replace your running shoes every 300-500 miles to ensure they’re providing the right amount of support.

Your running form can also contribute to hip pain. If you’re a heel-striker, try to land more on your midfoot or forefoot instead. This will help to take some of the impacts off of your hips. If you’re a forefoot striker, be sure not to overstride, which can cause your heel to strike the ground too hard and put more stress on your hips.

Changing your running surface

The type of surface you run on can also impact your hip pain. If you typically run on pavement, try running on a softer surface such as a dirt trail or grass. This will help to reduce the impact on your hips and knees. If you’re a runner who likes to race, try running on a treadmill instead of the pavement to reduce your risk of injury.

Additionally, if you have access to a pool, water running is a great way to get in a workout without putting too much stress on your hips.

Cross-training

In addition to running, it’s important to incorporate other forms of exercise into your routine to give your hips a break. Swimming, biking, and elliptical training are all low-impact exercises that are easy on the hips. Strength training is also important to build up the muscles around your hips and protect them from injury.

However, if you’re carrying around extra weight, it can put additional strain on your hips. Losing even a few pounds can help to reduce your hip pain.

If you are suffering from chronic hip pain, there are many different ways to manage it. Speak with your doctor about the best course of action for you, and don’t let hip pain stop you from enjoying the health benefits of running. With the proper precautions and treatments, you can continue to run pain-free.

posted Monday October 3rd
by Colorado Runner