Sports-related hip pain: If you love to run or play sports, you know the rush of staying active until hip pain crashes the party. Whether it’s a dull ache or a sharp jab, that discomfort can turn a quick jog into a slog and make your favourite workouts feel twice as hard.
Why does hip pain happen?
Your hip is a ball-and-socket joint, built for a wide range of motion. It links the thigh bone to the pelvis and is wrapped in muscles, tendons, and ligaments that power every step, jump, and sprint. Because it works so hard during activity, overuse or strain can easily tip it into trouble.
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Common hip injuries from running and sports:
Hip flexor strain:
Your hip flexors sit at the front of the hip and power knee lifts and forward leg swings. When they’re strained, you’ll often feel a sharp, front-of-hip pain, especially when lifting your leg. It’s common after sudden bursts of movement or repetitive “kicking” actions, which is why runners and soccer players are frequent victims.
Trochanteric bursitis:
A bursa is a small, fluid-filled sac that cushions and reduces friction around joints. When the hip bursa becomes inflamed, most often the trochanteric bursa, it’s called bursitis. The hallmark is tenderness on the outside of the hip, with pain that often worsens at night or when you lie on that side. Repetitive motion or a direct blow (trauma) are common triggers, and it’s seen frequently in runners and middle-aged adults.
Hip labral tear:
The hip labrum is a ring of cartilage that rims the socket and helps keep the joint stable. When it’s injured, you may feel deep groin pain along with clicking or catching sensations. Twisting, pivoting, or repetitive strain are common culprits behind a labral tear.
What makes hip injuries more likely?
Several habits or conditions can increase your risk of developing hip pain:
- Overtraining: Doing too much without enough rest.
- Poor running form: Misalignment puts extra stress on your joints.
- Worn-out shoes: Old shoes may not provide enough support.
- Weak core or glutes: These muscles stabilise your hips.
- Uneven surfaces: Running on slanted roads or trails can strain one side of your body.
- Tight muscles: Especially in your hamstrings, hip flexors, or quads
When to see a doctor?
You don’t need to panic about every little ache, but you should get checked out if:
- The pain lasts more than a week.
- You feel sharp or stabbing pain.
- You hear clicking or popping.
- You limp or can’t put weight on your leg
- Pain keeps you up at night.
Also Read | What is a hip labral tear? Symptoms, causes, and treatment
Hip pain doesn’t have to sideline your runs or favourite sports. When you understand the common culprits and take steps to prevent them, you can stay strong, active, and pain-free. Smart training beats pushing harder: warm up well, build strength and mobility, progress your mileage gradually, and respect early warning signs. Listen to your body, and give your hips the care they deserve so you can keep moving with confidence.