Hip pain while or after jogging - what do I have?


Hip pain that occurs while jogging or after running can have a variety of different causes and occur regardless of age.

The hip pain is often very different and may be caused by Knee or lower leg discomfort to strong ones Back pain accompanied.

Because of this, it is not always easy to determine the cause of hip pain while jogging.
Similar pain symptoms can also have different causes, which is why general remote diagnoses are usually not very helpful in improving the symptoms.

For example, frequent triggers of hip pain during prolonged running training are overload, incorrect footwear or existing previous damage in the area of ​​the hip joint.

For beginners or untrained joggers, the hip pain that occurs while jogging is common Muscle tension and irritation (so-called sore muscles) due to the unfamiliar movement.

In most cases, the hip pain while jogging is easy to localize and is often felt on the outside of the hip.
These complaints are often caused by the attachment of tense muscles on the outside of the thigh bone, but long-term tension in the hip muscles can also be painful Hip joint damage come.


It all depends on the right posture!

Wrong running shoes are a common cause of hip pain.
If the shoe is not optimally adapted to the individual walking mechanism, the natural Rolling phase of the foot are disturbed.
This can lead to pain symptoms that can radiate to the hips.

Likewise, the jogging route can be a reason for hip pain when jogging, for example because of uneven terrain the legs are loaded unevenly.
If the ground is too sloping or sloping, it can be uneven Weight distribution one-sided complaints also occur in the hip area.

Hip pain when jogging is often caused by poorly developed leg muscles, and in some cases it can stretch and loose "Warm up"To improve the symptoms of the muscles before running.

In addition, hip pain, which is exacerbated by jogging or climbing stairs, can be due to inflammation of the Bursa at the large rolling mound (a protruding bone on the thigh bone) Clues.

Such Bursitis will also be "Burstitis trochanterica " or "Attachment tendinosis"called and is caused by overuse of the hip joint, by a trauma, Hip arthritisCauses back problems, misalignments of the hips or different leg lengths and leads to considerable pain.

Another cause of hip pain when jogging is nerve irritation. In the course through the hip and thigh muscles or through swollen tissue, various nerves (Sciatic nerve, Obturator nerve, Femoral nerve or some cutaneous nerves (also Parastheica meralgia called)) become constricted and irritated.

Often pressure from outside through tight clothing Obesity, or through muscle training to such nerve irritation.

The nerves can also be constricted at their origin on the spine, for example in the context of a Herniated disc of the lumbar spine.
Please also read our topic: Jogging after or despite a herniated disc

A herniated disc can also be the cause of hip pain that gets worse while jogging.
In some cases the cause of the hip pain is also in the area of ​​the Sacrum and iliac joint (Sacroiliac joint, SI joint) to find.

Overloading or incorrect, one-sided loads can irritate tendons, bursae and nerves in this area or displace and block the joint itself.

At an advanced stage of the disease Coxarthrosis there is wear and tear in the hip joint. Articular cartilage is broken down and the joint rubs more and more against the joint socket.

This can lead to severe pain during exertion such as jogging. The hip joint can also be colonized by germs that cause inflammation (Coxitis) cause.

There is often a swaying Gait pattern of the person affected, as attempts are made to keep the pain as low as possible when walking.
Also diseases of the cardiovascular system such as peripheral arterial occlusive disease (PAOD) of the aortic or pelvic type can cause stabbing muscle pain in the hip area.

The vascular disease is caused by Vascular calcifications (arteriosclerosis) and the greatest risk factor for developing PAOD is smoking.

Appointment with a hip expert?

I would be happy to advise you!

Who am I?
My name is dr. Nicolas Gumpert. I am a specialist in orthopedics and the founder of .
Various television programs and print media report regularly about my work. On HR television you can see me every 6 weeks live on "Hallo Hessen".
But now enough is indicated ;-)

The hip joint is one of the joints that are exposed to the greatest stress.
The treatment of the hip (e.g. hip arthrosis, hip impingement, etc.) therefore requires a lot of experience.
I treat all hip diseases with a focus on conservative methods.
The aim of any treatment is treatment without surgery.
Which therapy achieves the best results in the long term can only be determined after looking at all of the information (Examination, X-ray, ultrasound, MRI, etc.) be assessed.

You can find me in:

  • Lumedis - your orthopedic surgeon
    Kaiserstrasse 14
    60311 Frankfurt am Main

Directly to the online appointment arrangement
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Further information about myself can be found at Dr. Nicolas Gumpert

Treatment and prevention

Basically, hip pain that occurs while jogging should be taken seriously and should not be continued training despite the pain.

The large number of different causes of the pain often make a diagnosis difficult, although the hip pain can usually be localized well.
So that no serious injuries in the hip area occur, this should tempo be reduced immediately when jogging or walk the rest of the distance if hip pain is felt while running.

The complaints are in many cases caused by one-sided training or Overloads caused.
For this reason, hip pain can usually be alleviated by taking it easy and avoiding chronic overstimulation.

In particular, if the symptoms worsen or recur, a doctor should be consulted to rule out overuse or injuries.

It is important to be clear about the cause of hip pain while jogging, as an underlying, serious medical condition may need to be ruled out.

A thorough examination of the hip and knee joint should always be carried out, but also an examination of the Lumbar spine makes sense there too disc prolapse or nerve entrapment can cause severe hip pain.

Is an inflammatory process detectable in the hip joint (e.g. with coxitis), it may be necessary to puncture the joint pus and drain any infectious fluid. Following will be frequent Antibiotics prescribed.

The treatment of hip pain while jogging depends on the underlying disease.
In many cases, it can make sense to take pain medication for a period of time to relax the muscles and relieve the symptoms.

Jogging training should always be adapted to hip pain and pain-intensifying movements should be avoided.

Instead of jogging, it is at least temporarily recommended to be gentle on the hips Compensatory sports how swim or prefer cycling.

Jogging as well as football, ice hockey, gymnastics or martial arts are sports with high hip stress and an increased stress and injury potential.
A combination and regular change of sports practiced reduces the risk of hip pain.

However, complete renunciation of sport is also possible in the case of more serious illnesses (e.g. Hip abnormalities or early osteoarthritis of the hip joint) does not make sense, rather it should be used when choosing the sport the specific hip load, frequency of training and individual body weight are taken into account.

When overloaded, can Protection Relieve hip pain for a short time and for a limited period of time, but light and loose movement of the hip joint should be resumed as soon as possible.

Stretching for hip pain after jogging

Targeted training of the hip muscles is essential, as the hips play a central role in the sequence of movements and our body weight is transferred to both legs. If hip pain occurs, a targeted treatment for pain reduction and irritation relief respectively. They are particularly suitable for this special exercises to stretch the affected muscles.

Especially when jogging, it is important to use stretching exercises to loosen tense muscles and keep the muscles supple in order to prevent symptoms from recurring. The exercises explained below have proven to be particularly effective with joggers. With the so-called "Blackroll“, One Massage roller, can they Muscles of the thigh and buttocks be loosened and massaged after jogging.
To rolls one lying on the blackroll the respective Muscles in your thighs or buttocks. This can be very uncomfortable the first time you use it, but it has a preventive effect Bracing and shortening with ultimately occurring Hip or thigh pain against.

Often the area hurts Outside of the hip above the great roll mound (greater trochanter). In this case, the following exercise is helpful: Sufferers lie down in Lean on the healthy side. The lower leg is angled, the upper leg is stretched out. The painful area is searched for with the fingers. Then the outstretched leg slowly up and down while making a gentle circular motion over the tenderness. In addition to stretching exercises, muscles that are important for jogging should be strengthened in the form of strength training so that the stress of jogging is better tolerated.

Hip pain when jogging in beginners

Even if jogging is now becoming a popular sport in Germany and you actually don't think you can do much wrong, there are still one or two mistakes that beginners make in running.
The jogging is Very stressful for both the foot and the joints of the entire lower extremity, because the entire body weight has to be absorbed with every step. It is therefore essential to wear good footwear so that there is no incorrect load and the associated bad posture.
Bad posture in the foot but also in the knee can ultimately affect the hip joint and cause hip pain there. If one for example, favor the occurrence of the typical Bursitis in the hip jointwhich is accompanied by severe pain.

Especially beginners in running are very susceptible to this. On the one hand, because the muscular apparatus is not yet well built and it is one new and unusual stress acts. On the other hand, the beginners are often not aware of the aspect of correct stretching after jogging and taking breaks from stress.
Lack of stretching or Overloads can to Tension, hardening and Irritation of muscles near the hip joint to lead. Therefore, especially as a beginner, after jogging you should make sure to stretch the leg muscles extensively. Also should A day of rest after 3 days at the latest inserted to give the muscles time to regenerate. Pain that otherwise occurs in the hip is mostly only for beginners Signs of overuse, Improper loading and lack of stretch.

Bursitis after jogging

Hip pain after jogging can in many cases be traced back to the presence of a bursitis (Latin: "bursitis trochanterica"). In addition to the stabbing hip pain, the presence of one speaks local pressure pain over the great roll mound (greater trochanter), a palpable point of bone on the outside of the hip, for bursitis. Classic symptoms in addition to hip pain are redness, swelling, overheating and restricted mobility. The hip pain can worse under exercise and partly radiate into the groin.

Especially with joggers it is essential to identify the occurrence of hip pain with local tenderness as bursitis, as it can be treated well as a relatively harmless cause. The main cause of bursitis is that when jogging mechanical overload. Trauma is seldom responsible for the pain, as jogging is not a contact sport where there is an increased risk of falling. The tenderness on pressure is localized at the end of the femur near the hip joint on the great rolling hillock, the greater trochanter, because the bursa is located there. The general task of the bursa is to act as a plain bearing, so that they can be irritated and inflamed by heavy use. Jogging is considered a very predisposed sport for bursitis, as the sequence of movements demands the hip joint with every step. Therapeutically, a bursa can be placed on the outside of the hip above the inflamed bursa anti-inflammatory and analgesic ointment be applied. In addition, they are Immobilization and rest the hip until the symptoms have subsided, especially the pain.

Thigh pain after jogging

If the hip pain radiates into the thighs during or after jogging, this speaks in most cases for one Irritation of the "iliotibial tract". It is a connective tissue structure which arises near the hip joint on the pelvic bone and the entire structure outer thigh pulls to the base of the shin. Classically, the pain is localized not only in the thigh but also on the outside of the knee, as the tendon plate rubs over the bone there. Pain in the outer knee due to irritation of the iliotibial tract defines the so-called "Runner's knees". The iliotibial band has the function of counteracting flexion forces on the thigh. The iliotibial band has to perform this task especially when jogging. Incorrect and / or overloading cause irritation and hip pain as well as pain up to the thigh can result. Jogger with bow legs, a present Leg length difference or Obesity put a Risk group for the appearance of such symptoms.