Hip Pain After Running: Causes, Exercises & PT Solutions

Hip pain after running can stop you in your tracks. Whether it’s a dull ache or a sharp sting, pain in the hips can make every step uncomfortable. If you’re wondering, “why do my hips hurt after running?”—you’re not alone. At Sustain Physical Therapy & Performance, we help runners find the cause, fix it, and get back on the road pain-free. Our evidence-based approach blends biomechanical correction, strengthening exercises, and personalized care to address the root of your pain.

Why Do My Hips Hurt After Running

Hip pain after running is common, but it’s not normal. When hips hurt after running, it usually means something isn’t moving or supporting properly. Understanding the cause is the first step to lasting relief—and avoiding more serious overuse injuries down the line.

Because hip mechanics are closely connected to the lumbar spine, physical therapists frequently assess hip alignment and movement patterns in patients with lower back pain. Addressing both areas together allows for more complete care. This approach helps explain why hips hurt after running when deeper movement dysfunction is present.

Muscle strains and tendon irritation in runners

Repetitive motion and overuse can lead to strained hip flexors or irritated tendons like the iliopsoas or rectus femoris. These small injuries cause tightness, soreness, and inflammation after running. Left unaddressed, this can progress to conditions such as hamstring tendinopathy or hip flexor strain, both of which interfere with stride length and cadence.

Bursitis and gluteal tendinopathy versus impingement and labral tears

Lateral hip pain is often caused by bursitis or gluteal tendinopathy—both triggered by overuse and weakness in stabilizing muscles. In deeper joint cases, femoroacetabular impingement syndrome (FAI) or labral tears may be the cause, sometimes producing a clicking sensation, sharp pain, or a catching sensation. A clinical examination combined with imaging like MRI scans or X-rays may be needed to confirm a diagnosis and tailor physical therapy for hip pain.

Biomechanics, weak core and hip stabilizers, and poor running form

Poor running posture, muscle imbalances, and weak glutes can overload the hip joints and surrounding tissues. These issues are magnified by poor running form, stride inefficiencies, or improper running shoes and surfaces. Biomechanical assessment at Sustain Physical Therapy & Performance helps pinpoint these factors and guides correction.

How Physical Therapy for Hip Pain Speeds Recovery

Recovering from hip pain after running takes more than rest. Physical therapy for hip pain focuses on correcting faulty mechanics, strengthening weak areas, and rebuilding control to reduce recurrence. At Sustain Physical Therapy & Performance, we offer science-backed rehab programs tailored to your condition, whether it’s due to hip bursitis, piriformis syndrome, or stress fractures.

Rehabilitation after hip joint replacement almost always includes structured physiotherapy. These physical therapy sessions are essential to restore strength, mobility, and function in the hip. Patients who engage in a tailored rehabilitation plan typically regain their movement faster and with fewer complications.

Thorough movement and gait analysis at Sustain PT & Performance

We start by examining your gait and movement mechanics. Our physical therapists use tools like running-gait analysis, palpation, and functional tests to detect imbalances, faulty movement patterns, and poor muscle recruitment. Imaging tests like MRI or referral to an orthopedic specialist may be recommended for complex issues such as labral tears or bone stress injuries.

Personalized exercise plans combining mobility, strength, and neuromuscular control

Your customized plan includes mobility drills to reduce joint stiffness, dynamic stretches for flexibility, and strengthening exercises to fix muscle weakness. This includes targeted hip abductions, side leg lifts, core exercises, and clamshells. Our programs ensure that you’re progressing through rehab phases with appropriate load management and pain monitoring.

Hands-on treatments: joint mobilizations, soft tissue work, functional retraining

Manual therapy techniques like joint mobilizations and soft tissue work help reduce muscle tightness and improve range of motion. Foam rollers, ice and heat therapy, and shockwave therapy may also be used to manage inflammation and support healing. Functional retraining drills teach your body how to run and move efficiently without aggravating existing symptoms.

Targeted PT Exercises for Hip Pain After Running

Not all runners benefit from the same rehab plan. That’s why our physical therapy exercises for hip pain target the specific causes of discomfort—whether it’s muscle tightness, hip impingement, or iliotibial band syndrome (ITBS). Each phase builds on progress made in the previous stage to fully restore mobility and function.

Early-phase activation drills: glute bridges, hip hitches, gentle hip circles

These low-load movements wake up key muscles without overstraining injured tissue. Glute bridges target the posterior chain, promoting better hip extension. Hip hitches and gentle hip circles improve control and reduce stiffness, especially helpful in cases of hip flexor pain or piriformis syndrome.

Progressive strengthening: lateral band walks, single-leg squats, step-ups

Strength training is essential to restore dynamic control. Lateral band walks engage the glute medius and minimus, critical for preventing hip pain after running. Single-leg exercises like squats and step-ups improve functional strength and control, vital for those returning to impact-based activity.

Mobility and soft‑tissue techniques: hip flexor stretches, ITB foam rolling, piriformis release

Mobility is as important as strength. Tight structures like the IT band or piriformis can cause deep hip joint pain or referred groin pain. Foam rolling and stretching exercises loosen tight tissues and enhance movement efficiency.

Advanced Functional Training to Support Return to Running

Once acute pain improves, runners must rebuild function. This phase focuses on restoring dynamic control, improving cadence, and preventing future injury. Our training helps eliminate the root cause of your hip pain after running, not just manage symptoms.

Dynamic balance and proprioception drills for hip control

Running requires continuous balance, especially in single-leg stance phases. Drills like single-leg bridges, balance boards, and eyes-closed exercises enhance hip control and help retrain neural coordination. These drills are critical to reduce the likelihood of future sport injury or recurrence of overuse injuries.

Multi‑plane strength challenges: lateral lunges and plyometric step‑downs

Multi-directional strength improves your ability to handle varied terrain and stride mechanics. Lateral lunges build frontal-plane strength, and plyometric step-downs prepare your body for return to running by mimicking real-time landing forces. These exercises also improve coordination and control in cases of muscle imbalances or previous trauma.

Evidence-based progression criteria: pain levels, strength gains, movement quality

Before you return to full training, we check recovery time, pain response, and movement quality. You should be able to run, bear weight, and perform daily activities without persistent pain or swelling. A structured return to running program ensures a safe, sustainable path forward.

Preventing Hip Pain in Future Runs

Preventing hip pain after running requires ongoing care and smart training decisions. Long-term success depends on regular mobility work, consistent strength training, and smart load management. At Sustain Physical Therapy & Performance, we teach you how to strengthen hips and maintain hip health over time.

How to strengthen hips sustainably through regular stabilization routines

Long-term hip health starts with consistency. Strength and mobility training should include deadlift progressions, core stability drills, bridges, and hip abductions. When incorporated into your weekly training program, these drills help address underlying muscle weakness and reduce stress on the joints.

Load management, warm-up strategies, and core integration

Training too much, too soon is a common cause of injury. Gradual volume increases, proper rest days, and dynamic warm-ups reduce the risk of stress fractures and joint degeneration. Including core exercises like planks and dynamic stretches helps with injury prevention and efficient running form.

When and how to include supportive tools like kinesio tape or compression

Supportive tools can assist during high-volume weeks or when symptoms flare. Kinesio taping, compression gear, or even assistive devices may help reduce inflammation and improve circulation. A physical therapist can guide proper usage based on your injury type, whether related to hip bursitis or runner’s hip.

When to Seek Expert Evaluation for Post-Run Hip Pain

If your hip pain after running doesn’t improve with rest and basic exercises, expert evaluation is important. Chronic hip pain can signal deeper issues such as femoroacetabular impingement, stress fracture, or labral tear. Early intervention minimizes downtime and improves your long-term outlook.

Red flags: persistent pain, swelling, snapping or locking sensations

Ongoing pain, catching or clicking sensations, or difficulty putting weight on the leg are signs you need help. These could indicate conditions like hip impingement, stress fractures, or severe tendon injuries. A physical therapist or orthopaedic specialist should assess these symptoms as soon as possible.

Diagnostic insights available at Sustain PT: movement testing, imaging referrals

We combine clinical examination, palpation, and running-gait analysis to identify problem areas. For complex cases, we work with your primary care physician to order imaging such as X-rays or MRI scans. This ensures that your rehab addresses the full picture—from labral integrity to biomechanical correction.

Choosing between in-person and remote PT support

Whether you’re near our clinic or across the country, we can help. In-person sessions offer manual therapy and real-time feedback, while our remote physical therapy programs provide exercise videos, pain monitoring, and virtual check-ins. Both are customized to your diagnosis, goals, and recovery timeline.

Start Your Hip Recovery with Sustain PT & Performance

You don’t have to live with hip pain after running. With expert care, targeted exercise, and guidance from Sustain Physical Therapy & Performance, you can return to running with strength and confidence. Request an appointment today to start your recovery plan and prevent future problems.

Conclusion

Hip pain after running is common, but it’s not something you have to live with. With the right physical therapy approach and custom plan, you can move better and feel stronger. Let Sustain PT & Performance help you run pain-free again—whether it’s your first 5K or your next marathon.

FAQs

How do you fix hip pain after running?

Start with rest, ice, and light mobility work. Follow up with physical therapy exercises for hip pain that address weakness, tightness, and poor mechanics. A structured rehab plan ensures full recovery, especially when guided by a physical therapist.

What is the fastest way to relieve hip pain?

The quickest relief usually comes from a mix of soft tissue work, mobility drills, and modified activity. Stretching the hip flexors and foam rolling the glutes and IT band often help. In some cases, anti-inflammatory medications or corticosteroid injections may be recommended under medical guidance.

What is the best exercise for hip pain?

The best exercise depends on your diagnosis. Bridges, clamshells, side leg lifts, and deadlift progressions are effective for improving hip strength and mobility. Always consult a PT before starting a new program, especially for persistent or deep hip joint pain.