Hip pain during or after running is a problem for many people. According to Andrew Gregory, M.D. of Vanderbilt Sports Medicine, pain of this nature might be due to stress fractures, arthritis or an ordinary muscle strain. The pelvis includes a multitude of joints, bones and muscles, any of which may factor into the cause of your pain. A proactive approach to pain management may be the key to a successful program and allow you to keep you running.
Step 1
Stop running and start walking if hip pain starts in the middle of your run. Pain caused by a cramp or muscle tension will be further aggravated if you continue to stress the area. Slow down at least until the pain subsides, and then start back on a slow jog.
Step 2
Shorten your stride when you run. Pain or injury often comes from improper form. A stride longer than necessary may stress the hip region. Try closing the strides to see if it helps.
Step 3
Stretch your muscles before you run and do back strengthening exercises daily. Warming the back muscles and bulking them up will take stress off the pelvic area. For example, lay face down on the floor. Lift your shoulder up towards the ceiling to arch your back. Do this 10 times for three sets each day. Do one set before you run to warm up.
Step 4
Run on a different surface if you have chronic pain and always run the same path. Runners Rescue suggests that the surface you run on may affect your stride and style. For example, if you run on a grassy area, try taking a sold path, such as a sidewalk.
Step 5
Place an ice pack over the area immediately after your run to control active pain. Leave the ice on 10 to 20 minutes. Reapply as necessary for pain control. Lay a towel over bare skin before applying ice to protect it from a burn.
Step 6
Apply an anti-inflammatory gel or cream to the area after icing. Ask a pharmacist which application works best for arthritis. This same medication will help with other types of injuries. Choose a product that warms the area and increases blood flow.
Step 7
Take a week off from running if the pain is intense. No matter what exercise format you enjoy, listening to your body is important. Running on an already strained body may lead to a more serious injury.
