Hip Pain After Running? Here's How to Get Relief

You lace up your shoes, hit the pavement, and push through your run only to be met with a familiar ache in your hip. It might be sharp, it might be dull, but one thing’s for sure—it’s getting in the way of your stride.

You’re not alone. Hip pain after running is a common issue, especially among runners who train often or increase mileage quickly.

The frustrating part? You may not even know what caused it. One day, you’re running fine, and the next, you’re limping through daily tasks.

This kind of pain doesn’t just affect your workouts. It can interfere with sleep, sitting, walking, and even standing still.

Let’s break down what could be behind that stubborn hip pain and what you can do to start feeling better. No fluff. Just practical insight and steps you can take today.

Causes of Hip Pain After Running (And How to Recover Quickly and Permanently!)

If your hips hurt after a run, you’re not just dealing with soreness. You’re facing something deeper—something that might not go away unless you take the right steps.

Let’s break down what’s really going on inside your hip joint and how to fix it.

Muscle Strain and Overuse

Most hip pain after running comes from simple overuse. When hip muscles like the hip flexors, gluteus medius, and adductor muscles take on too much too soon, they strain.

You might notice:

A dull ache after workouts
Sharp pain when lifting your leg
Pain signals when climbing stairs

These are early signs of mild muscle strains. Without treatment, they can develop into something more serious.

As physical therapists, we see this all the time with runners training for local events like the Las Vegas Turkey Trot or the Rock ‘n’ Roll Half Marathon.

They push hard without building up the strength around the hip joint first.

Hip Flexor Strain

The hip flexors lift your leg and help with stride mechanics. When they’re tight or weak, they can’t do their job without causing pain.

You’ll feel:

Tightness at the front of your hip
Pain after running, especially when stretching
A popping sensation during certain movements

Physical therapy focuses on gentle movement, hands-on soft tissue work, and specific strength training to fix this. We help you build resilience in the surrounding muscles, so this doesn’t come back.

Hip Bursitis and Tendon Inflammation

Your hip has fluid-filled sacs called bursae. These reduce friction between tissues. When they’re inflamed, every step sends a jolt of discomfort.

Signs you’re dealing with hip bursitis:

Pain on the outside of your hip
Pain that worsens when lying on your side
Swelling or warmth around the hip

Tendon inflammation, especially near the hip abductor or iliopsoas bursa, often shows up with similar symptoms.

At Green PT, we treat both with manual therapy, activity modifications, and precise rehab exercises that reduce pain and restore full function.

Don’t let hip pain after running hold you back any longer. Contact Green Physical Therapy today to request an appointment and begin your journey toward recovery.

Let us help you get back to running pain-free and enjoying the activities you love.

Labral Tears and Hip Impingement

If your pain feels deep inside the joint or comes with a clicking sound, you might have a labral tear. The cartilage lining of the hip socket can get damaged through overuse or poor mechanics.

You may experience:

A sharp pain with twisting or pivoting
A feeling of instability
Difficulty lifting one leg

Hip impingement often goes hand-in-hand with this. It happens when the thigh bone rubs too much against the pelvic bone, wearing away the cartilage.

Physical therapy won’t just manage this pain. It targets the root movement dysfunctions.

We use low-impact exercises, joint mobilization, and strengthening to restore your mechanics and help you avoid total hip replacement or more invasive treatments.

Stress Fractures and More Serious Injuries

If you feel a deep, throbbing pain that doesn’t go away with rest days, you could be dealing with a stress fracture. These often show up in the hip or thigh bone and are common with high-volume training or poor recovery.

Other red flags include:

Pain at night
Pain during prolonged sitting
Shooting pain during weight-bearing activities

This is where physical therapy and imaging work together. We coordinate with sports medicine professionals to confirm the diagnosis and then guide your return safely.

How to Recover and Prevent Hip Pain

Treating hip pain is about more than just rest or over-the-counter meds. You need a plan that gets to the cause and prevents future problems.

At Green PT, recovery always includes:

Detailed movement assessment to identify what’s causing pain
Custom plans that focus on the hip, surrounding muscles, and gait mechanics
Hands-on therapy to relieve pain and restore soft tissue balance
Strength training focused on the gluteus medius, hip abductors, and core

We also teach you how to:

Warm up properly before running
Use active rest days with mobility work
Avoid prolonged sitting right after a long run
Gradually build mileage to prevent injury

Final Thoughts

Running hip pain doesn’t have to become your new normal. Whether it’s hip bursitis, a labral tear, or tendon bursitis, there’s always a path forward.

Find Lasting Solutions to Hip Pain After Running with a Sports Physical Therapist

Personalized Care for Runners

At Green Physical Therapy, we understand that hip pain after running can be frustrating and limiting.

Our team of experienced physical therapists specializes in treating running-related hip pain, focusing on personalized care that addresses your specific needs.

We don’t rely on generic treatment plans; instead, we develop customized strategies to help you recover quickly and prevent future injuries.

Comprehensive Assessment and Treatment

When you visit our clinic, we conduct a thorough assessment to identify the root cause of your hip pain.

This includes evaluating gait, strength, flexibility, and running mechanics. Based on our findings, we create a tailored treatment plan that may include:

Manual therapy to improve joint mobility and reduce pain
Targeted exercises to strengthen hip muscles and improve stability
Education on proper running techniques and training modifications
Guidance on footwear and orthotics if necessary

Our goal is to not only relieve your current pain but also to equip you with the tools and knowledge to prevent future episodes.

Support for Your Active Lifestyle

We recognize that Las Vegas offers numerous opportunities for runners, from the scenic trails at Red Rock Canyon to local 5K events at Cornerstone Park.

Our mission is to help you return to these activities without discomfort or limitations. By addressing your hip pain comprehensively, we aim to enhance your performance and enjoyment of running.

Take the First Step Toward Pain-Free Running