Jogging places three to four times your body's weight on your lower extremities, according to the American Academy of Podiatric Sports Medicine. As a result, you may experience pain or injury from time to time, commonly in your heels and hips. These pains are often caused by failure to stretch or warm up, and wearing improper running shoes. Consult your doctor if you experience heel or hip pain that does not subside with rest.
Heel Pain
The heel portion of your foot is just one of the 26 bones, 33 joints and 112 ligaments located in your foot. The heel takes a tremendous amount of stress as your foot strikes the ground during jogging. Two common causes of heel pain in joggers are heel spurs and Achilles tendinitis. Heel spurs are the result of a build up of calcium deposits underneath your heel bone. This build up is often related to plantar fasciitis, or the inflammation of the arch of your foot. Achilles tendinitis is an overuse injury that causes pain and inflammation in your Achilles tendon, which connects your calf to your heel bone.
Hip Pain
Tight hip muscles can lead to pain and hip injuries in joggers. Hip pain may be felt at your hip, down the middle of your thigh, and can even come across as lower back pain. Jogging can lead to tendinitis, bursitis, strains, sprains or a stress fracture. These injuries are the result of overusing your hips or the failure to warm-up and stretch your hip muscles prior to jogging. Hip pain can be treated with rest, over-the-counter medication and avoiding jogging until your hip pain subsides.
Stretching
Whether you have just started jogging or have been jogging for years, it is extremely important that you stretch prior to jogging. Stretching can help to loosen your muscles, tendons and joints, putting less stress on your body as you jog. Stretch for five to 10 minutes prior to jogging, and also warm up by taking a walk or using an elliptical machine for five to 10 minutes. Other options to include in your stretching routine include wall push-ups, plantar fascia stretches, hamstring stretches, hip flexor stretches and squats.
Proper Footwear
Wearing appropriate shoes while jogging is important to the health of your feet as well as your hips and lower extremities. Shoes should fit appropriately and be geared towards jogging. Chose these shoes based on the structure of your foot, your jogging style, your weight and your jogging environment -- whether you jog on a treadmill, a track or on uneven surfaces. Your shoes should also provide plenty of shock absorption to help reduce the stress placed on your heels and hips. Shop in a store that specializes in running shoes. You can also take your current sneakers to a podiatrist for elevation.
