Running is a high-impact activity that strains your hips a lot. In fact, according to one study, running can put stress on the hips that are up to five times that of the person. Stress can eventually lead to discomfort, suffering, and even injury.
All types of injuries affect runners at some point or another. Hip pain can be among the most challenging and excruciating types of pain. Perhaps you were fortunate in that your hip pain was small, you made a good decision to rest, and it immediately subsided. But not everyone experiences that.
Most runners are more accustomed to knee discomfort and injuries, but hip issues are also very common, particularly for women. Running has the potential to exacerbate a number of issues.
HIP PAIN AND INJURY CAUSES
There are numerous possible biomechanical and anatomical reasons for hip pain, and it can be challenging to accurately diagnose these conditions. Nonetheless, as was already mentioned, the best course of action is to take a break if you’re having hip pain.
The majority of running injuries are frequent and easily treated. If you take the time to properly treat and recuperate from a small running injury, you should be OK.
WAYS TO RELIEVE HIP PAIN AFTER A LONG RUN
1. Stretch before and after your run to minimize hip pain
Stretching helps to develop joint mobility and strength while also promoting flexibility and pain relief.
Before and after running, try including short hip flexor stretches with 3 to 5 seconds for three to four times. Stretching shouldn’t ever make the pain worse; it could create a little transient discomfort. If it does, you should stretch more slowly or visit a doctor if the discomfort continues.
2. See a physical therapist
Many athletic injuries are treated with physical therapy. A treatment plan will be developed by your physical therapist to reduce discomfort, increase strength, and enhance function.
3. Awaken and rest
Rest days are a crucial component of any running schedule. Even if you are pain-free and in good health, you should take two to three rest days per week to focus on stretching or mild, low-impact exercises rather than running.
Your doctor could advise you to take a longer break if you have a slight muscular strain or hip tendonitis. One to two weeks “off” from running can give your body the time it needs to heal and recover from these injuries.
4. Apply ice
Applying ice to a painful area reduces pain by calming inflammation and dulling the nerve endings that transmit pain to the brain. Depending on the level of pain, you can apply ice to your hip for 15 to 20 minutes every hour or so.
5. Develop the hip abductors
According to a recent study, runners who have weak hip abductors are more likely to have hip injuries, especially while running longer distances. A collection of muscles known as a hip abductor consists of the gluteus medius, gluteus minimus, and tensor fasciae lata (TFL). Together, they aid in rotating and moving the leg away from the body.
The muscles that surround the hip joint can be strengthened by exercising and strengthening your hip abductors, which will help you feel better and have more endurance.
WHEN TO VISIT A DOCTOR IF YOU HAVE RUNNING-RELATED HIP PAIN
Most runners are familiar with the saying “Run through the pain.” In actuality, though, you shouldn’t. If you do, depending on your injury, you run the danger of doing more damage. You should stop running and visit a doctor if you experience any discomfort while running, whether it be hip pain or something else, especially if the pain lasts for a few days or longer.