Hip pain during running is typically caused by strength deficits, control issues, or load imbalance — not structural damage. Here’s what contributes to hip pain and what helps runners improve it.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Hip pain is a common complaint among runners and can show up as a dull ache, tightness, or sharp discomfort around the front, side, or deep back of the hip. Because running is repetitive and high-impact, even small imbalances in strength or control can influence how the hip handles load.
Most hip pain is not caused by structural damage.
It is usually a sign that load has exceeded what the hip can currently tolerate.
Here’s why hip pain develops and the strategies that help runners return to comfortable, confident running.
Runners often assume hip pain means a flexibility problem, but most cases relate to strength and control.
Key stabilisers include:
• Glute med
• Glute max
• Deep hip rotators
• Trunk stabilisers
When these muscles fatigue or lack endurance, the hip begins to move excessively under load, increasing tissue irritation.
Signs hip stability may be contributing:
✔ Knees drifting inward
✔ Hip ache during or after longer runs
✔ Trouble controlling single-leg movements
Strength training directly improves these patterns.
Many runners feel tight at the front of the hip.
But hip flexor “tightness” often reflects:
High running load
Fatigue
Weakness in hip stabilisers
Overstriding
Increased hill or speed work
Stretching may offer temporary relief, but strength work often provides more lasting improvement.
When runners land with the foot too far ahead of the body, braking forces increase and the hip absorbs more impact.
Indicators of overstriding:
✔ Long stride length
✔ Low cadence
✔ Feeling of “pulling” with the hip
✔ Landing with a straight knee
Increasing cadence by 5–10% often reduces hip discomfort.
Hip irritation often appears after:
A rapid increase in weekly kilometres
Starting interval or tempo blocks
Adding hills too quickly
Returning from time off
Increasing training frequency
These changes overload the hip before it has adapted.
Stronger glutes improve:
Shock absorption
Pelvic control
Single-leg stability
Push-off efficiency
Running technique
Helpful exercises:
• Split squats
• Hip thrusts
• Step-ups
• Lateral hip work
• Single-leg RDLs
• Controlled tempo squats
These directly improve the hip’s ability to manage repetitive running load.
Excessive trunk lean:
Increases hip flexor load.
Low cadence:
Increases ground reaction forces.
Narrow running stance:
May overload the lateral hip.
Downhill running:
Increases braking and hip eccentric load.
Small changes often provide significant relief.
Useful mobility targets:
✔ Hip rotation
✔ Gentle hip flexor mobility
✔ Thoracic spine mobility
✔ Calf flexibility (influences whole chain)
Avoid pushing into painful or pinching positions — this can irritate tissues.
Once symptoms settle, runners can gradually build back using:
Shorter, slower runs first
Cadence awareness
Avoiding hills early
Strength training 2x per week
Alternating easy and hard days
Monitoring 24-hour symptom response
Progression should be slow and steady — not rushed.
The information in this article is general in nature and does not constitute personalised medical or health advice. Always consult a qualified healthcare professional for assessment and guidance tailored to your individual needs.
