Apply ice for 10–15 minutes every 2–3 hours, take NSAIDs as directed (no longer than 3–5 days), and skip running until you're pain-free for 48 hours; if pain sticks around beyond a week, see a physical therapist.
Is it OK to run with hip pain?
Generally no—if the pain won’t quit at rest or messes with daily life, stay off your feet.
Pain that ramps up during or after runs usually means you’re overdoing it, inflamed, or dealing with a stress reaction. Sharp pain deep inside the hip or when you hit pavement hard could point to a stress fracture—keep running and you’ll only make it worse. According to the National Institutes of Health, get imaging if the pain lingers after 1–2 weeks of rest.
How do you stretch your hips for running?
Try seated figure-4 and kneeling hip flexor stretches, holding each for 20–30 seconds per side.
Sit tall with both knees bent, cross your left ankle over your right knee, then lean forward gently until you feel the pull in your left glute and hip. Switch sides. For the hip flexor stretch, kneel on one knee, step the other foot forward, tuck your pelvis, and lean in. Do 2–3 rounds per side before and after every run.
How do I strengthen my hips for running?
Add clamshells, side-lying leg lifts, donkey kicks, and single-leg squats 2–3 times per week.
A smart program that beefs up your gluteus medius, gluteus maximus, and hip abductors can slash your injury odds. Start with 2 sets of 12–15 reps per move and build up as you get stronger. The Hospital for Special Surgery swears by these moves for runners, especially if hip pain has paid you a visit before.
Does running damage hips?
Healthy hips can handle running for years, but bad form or preexisting issues can speed up wear.
Every step you take while running jacks up joint force to 3–6 times your body weight. For most folks that’s fine, but pile on too many miles, slouch through your stride, or ignore muscle imbalances and you might face early osteoarthritis down the road. A Mayo Clinic review flat-out says running doesn’t speed up hip arthritis in healthy joints.
How can I loosen my hips before running?
Spend 5–8 minutes on dynamic hip circles, leg swings, and walking lunges with torso twists.
These warm-ups pump up blood flow and synovial fluid without yanking on cold, stiff tissues. Skip the static stretches pre-run; go for mobility drills that mimic the motion you’re about to do. The American College of Sports Medicine pushes dynamic warm-ups to cut injury risk.
Why does running make my hips hurt?
Running often flares hip pain when mobility drops or nearby muscles pick up the slack.
Tight hip flexors, lazy glutes, or a weak core force other parts of your body to work overtime, jacking up joint load. A 2019 study in the British Journal of Sports Medicine found that runners with limited hip internal rotation tend to report more hip and groin pain.
Do runners have tight hips?
Yep—most runners end up with rock-hard hip flexors and adductors thanks to the same stride over and over.
Sitting all day shortens your iliopsoas and tensor fasciae latae, making matters worse. Yoga or a dedicated hip-mobility routine—think pigeon pose or couch stretch—can help you regain lost range. The Running Physio says nipping this in the bud keeps compensation injuries at bay.
Should I run if my hip flexor hurts?
No—wait until walking and daily tasks feel pain-free before lacing up again.
Pain in the front of the hip or groin during or after runs screams strain. Take 7–14 days off, ice the area, and ease back in only if the ache is gone. The American Academy of Orthopaedic Surgeons says don’t return to sports until you’re pain-free in every movement.
Why do hip flexors hurt after running?
Post-run hip flexor pain usually comes from your muscles getting overloaded or your foot slipping on uneven ground.
Overstriding or poor foot placement can bully your iliopsoas and rectus femoris. Strengthen your core and glutes to ease the load on those hip flexors. If the pain sticks around, get it checked—could be tendinopathy.
How do you unlock your hips?
Roll out your TFL/IT band for 60–90 seconds per side, then move into dynamic hip CARs and deep glute/piriformis stretches.
After foam rolling, trace controlled hip circles in every direction. Hold each stretch for 30–45 seconds and repeat twice or three times per side. Mobility gains take weeks, not days—stay consistent.
Sarah Kim is a home repair specialist and certified home inspector who's been fixing things since she helped her dad rewire the family garage at 14. She writes practical DIY guides and isn't afraid to tell you when a job needs a licensed professional.