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Why Do My Hips Hurt When I Run?

July 23, 2025

All those miles can be great for your health — but they’re not always kind to your hips. And if your hips hurt when you run, it may be your body’s way of saying something’s off.

Thankfully, most hip pain can be prevented and treated with simple strategies. Here’s how to understand what might be going on, and what to do about it.

It’s often a muscle or tendon strain.

Hip pain is one of the most common complaints among runners. But common doesn’t mean harmless — especially if it keeps coming back every time you hit the pavement.

“Hip pain in runners can come from several causes, but most often it’s due to overuse injuries involving muscles or tendons,” says Kenoma Anighoro, MD, an orthopedic surgeon and joint replacement specialist at Hartford HealthCare’s Connecticut Orthopaedic Institute.

In other words: If your hips hurt when you run, it usually means a strain in a muscle or tendon that helps stabilize your hip joint — like the hip flexors, abductors, adductors or extensors. Such injuries may develop gradually due to poor form, or more suddenly when training volume ramps up too quickly.

For short-term relief, try rest, ice or heat.

If your hip pain is new, ease off your running schedule and practice some TLC.

“In the short term, pain can often be managed by modifying activity, taking a short break, and using strategies like ice or heat,” says Dr. Anighoro. “A combination of these strategies usually works well for acute pain.”

To be specific, try:

• Ice: To reduce swelling and inflammation.
• Heat: To relieve stiffness and help with muscle relaxation.
• Over-the-counter meds: To ease pain. Or, if needed, talk to your doctor about prescription options.

> Related: 6 Strength Training Tips to Protect Your Knees From Running

If your hips continue to hurt, it could be something more serious.

If you’ve tried the tips above and your hip pain sticks around or worsens, it may point to a deeper issue beyond a simple strain.

“It can be hard to tell right away if hip pain is due to a structural injury versus an overuse injury. But timing can be a clue,” says Dr. Anighoro. “Structural injuries usually last longer than just a few weeks — and they tend to get worse, not better.”

More serious conditions can include:

• Muscle or tendon tears
• Hip labrum injuries
• Osteoarthritis, which develops over time

These types of injuries can also cause sharp or catching pain during specific movements, and they may not improve with rest alone.

A good rule to go by: “If hip pain prevents you from doing normal daily activities like standing or walking, it likely warrants expert evaluation,” Dr. Anighoro says.

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For a long-term solution to hip pain, focus on strength.

One of the biggest risk factors for hip pain in runners? Lack of strength in the muscles that support your hip joint.

The best long-term solution? Strength training.

And no, your morning jog doesn’t count.

“Many people assume that running, on its own, strengthens the lower extremities. Unfortunately, that’s not the case,” explains Dr. Anighoro. “To prevent your hips from hurting when you run, be sure to include resistance training in your weekly routine.”

This can include exercises like lunges, squats, bridges and resistance band work targeting your glutes and core. Not only will it help keep your hips healthy today — along with regular exercise like running, it can also reduce your risk of developing painful osteoarthritis down the line.

Get ready to log some miles.