How to avoid hip pain when jogging?

1. Causes of hip pain when jogging

Jogging can cause a number of injuries, including hip pain. There are many causes of hip pain when running:

– Muscle or tendon inflammation: 1/3 of hip problems are caused by muscle or tendon injuries. These often arise due to sudden increases in exercise intensity. Symptoms of muscle or tendonitis include swelling and limited movement. In this case, the hip or hamstring muscles are often affected.

Stress fractures: Stress fractures in the hip develop slowly over time and can only be clearly diagnosed with an X-ray or MRI scan. If detected late, it can lead to bone fractures. People who jog on hard surfaces are susceptible to these injuries.

Osteoarthritis: Osteoarthritis often occurs due to joint misalignment, such as hip impingement. Osteoarthritis causes severely limited mobility and pain can last for at least three months. Osteoarthritis not only occurs after exertion but also occurs during periods of rest.

– Bursitis: Bursitis occurs commonly in women, 4 times more often than in men. Bursitis arises from repetitive movements such as jogging. In most cases, inflammation can be treated with injections.

– Hip shock: Hip shock is a condition of sudden tightness in the hips and abdomen during exercise. Hip shock pain often appears when exercising at high intensity or exercising with incorrect technique.

– Iliotibial band syndrome: The iliotibial band is a thick, strong band of fibrous tissue that runs vertically from the iliac crest to the outer surface of the upper end of the tibia. The iliotibial band can become irritated by repetitive movements. This syndrome often occurs due to overtraining. Sudden increases in activity intensity (increased running distance) can increase the risk of iliotibial band syndrome in walkers. In addition, jogging with worn shoes or running downhill can also cause this syndrome.

2. How to reduce hip pain when jogging?

You should talk to a specialist to find an effective way to reduce hip pain , which can be done:

– Use cool compresses on painful areas.

– Perform muscle stretching movements .

– Reduce intensity and running distance.

– Rest for a few weeks, or even stop running completely until the symptoms disappear completely to give the damaged hip time to recover.

3. What to do to avoid hip pain when jogging?

To prevent hip pain when jogging, keep in mind:

– Warm up carefully before jogging, especially warm-up movements for the hips. You should combine hip flexors, hamstring and pelvic stretches, and strengthen muscles related to the hip joint through squat and lunge exercises.

– Run with correct posture: Eyes straight, neck and head always held high, keep your back straight, and relax your shoulders. Hands at waist level, arms relaxed; Bend your knees moderately and land mid-foot.

– When running, you should inhale through your nose and exhale through your mouth.

– When jogging, do not drink a lot of water, do not use soft drinks or carbonated drinks. You should use filtered water or sports mineral water to replace electrolytes lost through sweat. Note, you should not drink a lot at once, but divide it into many small sips.

– You should not eat a full meal before running. You should only eat a light meal about 1 hour before running, prioritizing carbs to have energy for the activity. After running for 30 – 60 minutes, you should eat protein, vitamins, and minerals to restore muscles and provide enough nutrients for the body.

In addition, you should practice exercises to strengthen your legs and buttocks (squats, dumbbells, lunges…) and exercises to improve the flexibility of the hip joints (leg raises), to support effective running. .