Running & hip problems

I'd love to get into running to tone up a bit, the problem is I get hip problems which I've had for many years but which I only get occasionally. I'm just not sure if running would be a good idea? I'm just after some advice please! 


  • Go see a sports physio for a running assessement. Most people only see the physio when they're injured, but physios are great at spotting trouble before it happens and giving you the exercises you need to get strong in the right places.
  • what Cal said with the additional advice of - learn to run efficiently. loads of stuff on you tube or take a coaching lesson.

  • Agree with the above, but it also depends on your age. Good running specialist shops will recommend orthotics, or insoles, which could help your gait. They should let you run on a treadmill which will show up any problems. Caution is necessary though, as some may try to sell you insoles which are expensive and may not be necessary. Good trainers are certainly very important, but the most expensive aren't necessarily the best. If you are really keen on running, it would be a good idea to join a running club. Most clubs are beginner friendly, and the Coaches will help with stretching exercises and drills. It is very important to warm up before increasing running pace, especially for new runners. Good luck!
  • Depends on the cause of hip problems. Mine were caused by sitting at a desk job all day. The only thing to mitigate that is to do less of it if possible and stretch, do specific warm up exercises for your hips, glutes and lower back before running, specific stretches afterwards and release tight TFL or glute mediums/minimums after running by rolling it on a ball or foam roller. The more upright activity you do whether running or walking the more your body will adapt to doing it so there is no reason why you shouldn't, but be gradual about building up mileage and warm up properly before you leave the house. As you get older it takes longer for your hips, pelvis, glute muscles, hip flexor, lower back and quads/hamstrings in your thighs to adapt from a seated position to standing/running activity so injury is more likely and a warm up where you begin to recruit the muscles before using them to run becomes essential. You might find you can get away without warming up when you're under 35 years old and go straight from your desk to a lunchtime run and back, but maybe not after that especially if you spend most of your time sitting down at work. 
  • I'd say hip stability and core strength are also very important for runners. If you know you have issues with you hips I'd start there. My hip stability isn't bad but I still work on it. With me it's tight and weak glute medius that is an issue as they control hip rotation and I was getting knee pain from inward hip and tibia rotation, so strengthening the glute medius as well as working on stretching and releasing the muscle with a ball has stopped the inward rotation and the knee pain. I had to go to an expensive running clinic where I was marked up for treadmill running with video analysis to get this information, but after a month of doing the exercises I was able to start running again having had two months off due to intense knee pain which Physiotherapy and new orthotics hadn't helped. It's worth looking at foot stability/movement control too as that can in turn affect leg and hip movement. There are exercises you can do to improve your foot control too whether or not you wear orthotics. 
  • Freerunner- have you noticed your foot position when running, because if its narrower than the line of the hip , it will affect how the hip works, if you do a squat which works the knee in comparison to the foot, note the position and see if it differs from the position you plant your feet whilst running
  • i have developed a hip problem and seeing a physio a lot. Really worries my London Marathon plans are ruined..
  • Pete HoltPete Holt ✭✭✭
    i have developed a hip problem and seeing a physio a lot. Really worries my London Marathon plans are ruined..

    hey, are you seeing a sports physio? if not they do look at the situation differently in a lot of cases.
  • I also am suffering with my right hip, seems to be muscular though as I can walk normally on it. Problem being it hurts when I run and in bed at night for some reason.Day 3 of not running to see if it heals but no luck yet.Any tips?
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