1) You are running too fast and your hips start to hurt.
2) Your knees feel tight and you have knee pain.
3) You are having trouble with your back leg during running.
4) You are experiencing shin splints or plantar fasciitis (a painful condition where the bottom of the foot becomes inflamed).
5) You have been diagnosed with a chronic disease like diabetes, high blood pressure, asthma, etc.
6) You are suffering from osteoarthritis (painful degeneration of bones and joints due to aging).
7) You are suffering from another type of pain called neuropathic pain.
Neuropathy is a neurological disorder caused by damage to nerves. It causes physical symptoms such as numbness, tingling, weakness, or even paralysis. These types of pains usually occur in the hands and feet and may affect any part of the body.
The first thing you need to do is check if you are suffering from any of these 7 causes of hip pain. If so, then it means that you are probably suffering from some form of hip injury or strain. These problems most commonly occur during sports like running, but can also occur during light to moderate exercise or even just normal activities of daily living.
Check out this page to get great information on the things you need to do in order to get rid of your hip pain. There are some easy home remedies that you can do in order to take care of your hip pain. In the following paragraphs we have listed some of these easy solutions:
Get a hot or cold pack: If you suffer from any sudden pain, then the first thing you should do is apply a cold or hot pack on the affected area. Don’t you dare go running until the pain subsides or else you might end up making it worse. Using ice or heat, you can take away the swelling and calm down the pain.
Take Pain Medication: If you get an injection for the pain, make sure you rest until the effects of the pain killer wear off. You can take over-the-counter medication such as acetaminophen. Make sure you don’t abuse these meds and take them only when strictly necessary.
Rest Until the Pain Subsides: The best way to heal any injury is by resting it. Avoid any strenuous activities until your hip pain goes away. It takes time for the body to heal from an injury; it is best not to rush things. You have to be patient in order to get a full recovery.
Don’t Cross-Train Too Soon: If you are a runner, then it is common to think that cross-training will help you get back on your feet. But, this might be the worst thing you can do in your situation. Your hip muscles are weak and probably still damaged. It is best to just take a break from running until your hip problem is gone.
If you try to run before your body is fully recovered from the injury, then you might just make the damage worse and extend your recovery time. You have to listen to your body; if you push it too far then you are just going to hurt yourself even worse.
You have to let your body heal. If you want to get back into shape, then try doing other types of exercise such as swimming, biking, or even walking. These exercises are very low-impact and won’t put too much stress and pressure on your hips.
You should also focus on stretching exercises. Stretching elongates and stretches the muscles in your hip in order to prevent any shortening or tightening that may occur due to the injury.
Make sure to keep yourself well hydrated. Your body is going through a lot after an injury so it needs as much support as you can give it. Drinking plenty of water will help your muscles and joints recover from any damage or stress that may have occurred.
Keep in mind these tips if you ever have any hip pain while you are running. If the pain is too much and you can’t even walk, then you should seek medical attention. This is the only way to make sure that it isn’t a serious injury.
You don’t want an injury to keep you away from running. Make sure that you do everything in your power to get yourself back up and running as soon as possible!
Master Your Pace
If you have just started running, then you might not be aware of the different paces that you can run at. The main ones are sprinting, running, and jogging. Each of these has a different level of intensity, so it is important to know which one is best for you and your abilities.
Sprinting: Sprinting is the fastest pace that you can maintain. It is extremely tiring and should only be used for short periods of time. A lot of beginning runners tend to start out sprinting because they are excited to get started but many give up running because it is too exhausting and frustrating.
Running: Running is a moderate pace that can be maintained for a longer period of time. It isn’t as fast as sprinting but it is faster than jogging or walking. This is a good pace for beginners because it isn’t as hard to maintain and it will help them build up endurance and stamina.
Jogging/Walking: Jogging or walking are the easiest paces to run. They are great for beginners who just want to get started running without any pressure. This pace is also good for experienced runners who want to take a day off from running.
Evaluate your goals and your fitness level in order to choose a pace that is best for you.
Once you have chosen the right pace for you, it is time to get started. The best way to start running is to begin slowly and to gradually work your way up. Don’t try to run too far or too fast in the beginning; you can lead yourself to frustration, exhaustion, and even injury if you do.
You may also want to join a gym or a running club in your area. Joining a group will help keep you motivated and push you to work harder. You will be able to share tips and running routes with other people who are interested in running.
When running on your own, I would also advise you to bring a phone or some sort of device that can call for help. Running with a partner is always better but if you are going to run alone, make sure that someone else knows what you are doing and has the means to find you if you disappear. You also want to make sure that there is a phone at your destination in case of an emergency.
Are you ready to get started?
The first thing that you need to do is to learn proper running form. This is very important so that you do not end up getting hurt while running. The best way to learn proper running form is to go to a track and have someone teach you. This way you will also be able to practice your form without the distractions that are presented while running outside.
Once you feel that you have the proper form down, start running on a treadmill at a slow pace. Make sure to increase your speed gradually as your body gets used to the activity. Also, when running on a treadmill make sure that it is at a slight incline. This will help to increase the intensity of your workout.
If you don’t have access to a treadmill, running up and down hills is also a good substitute.
After a few weeks of running, you may want to start increasing the distance that you run. Don’t increase the distance more than 10% every week. Running longer distances takes a lot more work and it is easy to get discouraged if you push too hard too fast.
It also helps to listen to music when running. Music can help take your mind off of the running and can help make the time go by faster. The best kind of music to listen to are songs that have a strong beat that correlates with your pace. If you are just starting out, slower songs are better since they will keep you at your pace.
Once you get more experienced, you can start listening to music with a more upbeat tempo.
As you get better and more experienced, there are tons of other running techniques that you can start doing. Jogging and throwing punches is a great workout for the upper body. Pole vaulting is a great way to train the muscles in your legs. You can also try cross-country running since it will improve your stamina better than regular running.
However, no matter what, make sure that you are having fun while running. If you are doing it right, you should actually enjoy running. Running should be a pleasant experience. If it isn’t, you might want to re-think your choice of hobbies.
Also remember that our bodies were not made to run long distances, so make sure that you are giving your body time to rest in between workouts. I would advise you not to run more than three times a week and to always give yourself at least one day of rest in between each workout.
Sources & references used in this article:
Static and dynamic mechanical causes of hip pain by A Bedi, M Dolan, M Leunig, BT Kelly – Arthroscopy: The Journal of …, 2011 – Elsevier
Differential diagnosis of pain around the hip joint by LM Tibor, JK Sekiya – Arthroscopy: The Journal of Arthroscopic & Related …, 2008 – Elsevier
An approach to hip pain in a young adult by AG Dick, JM Houghton, MJK Bankes – bmj, 2018 – bmj.com
Review for the generalist: evaluation of pediatric hip pain by KM Houghton – Pediatric Rheumatology, 2009 – Springer
The assessment of athletic hip injury by JM Scopp, CT Moorman – Clinics in sports medicine, 2001 – sportsmed.theclinics.com
Evaluation and management of hip pain: an algorithmic approach by K Margo, J Drezner, D Motzkin – Journal of …, 2003 – mdedge-files-live.s3.us-east-2 …