Your hips are one of the largest joints in the body, and a critical point for your running stride. Given how important they are, it’s no wonder that runners often develop hip pain. The causes can be many, but luckily so are the solutions.
A good place to look first is at your shoes. Shoes can determine quite a bit about how your stride works. So if something is off, it might be time to consider shoes that can be gentler on your hips.
We reviewed 10 shoes that will help you keep running if you are coming back from a hip injury. Even minor hip pain can be addressed by better fitting shoes. Other related conditions, like IT band syndrome also have potential solutions in the shoe department.
We found the following entries to offer features that improve overall comfort and reduce hip pain. Cushioning and a proper fit go a long way.
To help you find the best shoes for your needs, we’ve broken up the reviews into two sections:
The first deals with shoes that provide extra support and stability. These assist in addressing IT issues that might lead to hip inflammation.
The second section covers neutral shoes. These are better for those returning from a hip injury. They work to reduce pain and give you the cushioning and support you need.
Top 4 Best and Favorites
Brooks Adrenaline GTS 21
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Brooks Ghost 13
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Saucony Hurricane 22
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Hoka One One Bondi 7
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Stability Running Shoes
First up are stability running shoes. If you think you might have hip pain from IT band issues, try these shoes first. They help correct overpronation, which can lead to IT band inflammation. Stability shoes offer excellent support and still provide plenty of cushioning.
Best Overall Stability Shoe
1. Brooks Adrenaline GTS 21
We included the Brooks Adrenaline GTS 21 because they offer incredible comfort. They have a mesh upper that keeps their weight low. And their construction offers plenty of cushioning throughout the shoe.
We’re big fans of the guide rail system. This works to stabilize your body as you run, without applying pressure to your arch. And the heel collar is padded to prevent uncomfortable rubbing against your ankle.
Another huge plus is the size of the toe box. Your toes are given ample room while you run. This works to provide an overall fit that is just right.
The lightweight mesh upper keeps your feet cool. And yet there is still plenty of support throughout. We found this to help exponentially in reducing hip pain.
In fact, the structure of these shoes works to keep strain off of your knees. This is tantamount for providing comfort while you run. And we found greater distances to be less taxing on the body.
The Adrenaline GTS 21 is an attractive shoe. It sports a stylish design without compromising comfort. And the rubber sole plays a big part in this.
It works to give you responsive rebound with supreme stability. If your knees typically begin to weaken after a long run, the GTS 21 will work to keep you stabilized.
- Lightweight mesh upper
- Lots of stability
- Comfortable and cushioned
- Not as snug in the heel as other shoes
Most Comfortable Stability Shoe
2. ASICS Gel-Kayano 27
ASICS incorporated a well-sculpted heel and excellent shock absorption in the latest Kayano. And with the addition of more foam in the midsole, you’ll have better energy return while you run.
Another big improvement lies in the sockliner. This works to comfortably house your foot. There’s no rubbing against your ankle, giving you a better fit all over.
The interior of the shoe is thoroughly cushioned, featuring tons of ASICS gel in the midsole. The result is a plush, soft ride.
The arch on the Gel-Kayano 27 is perfect for reducing overpronation. Your feet feel more responsive when running, too. This allows you to go the distance without feeling fatigued.
The build-quality is excellent. In addition to the high level of comfort, you’re getting a shoe that is durable and should last many miles. Thanks to a carbon rubber sole, you can run longer than ever without feeling weighed down.
- Lots of gel cushioning
- Comfortable fit with lots of support
- Snug heel
- May feel too narrow for runners with wider feet
Most Cushioned Stability Shoe
3. Saucony Hurricane 22
The biggest improvement in Saucony’s Hurricane 22 is the cushioning. This works to give your feet shock-absorbing protection from the road.
You’ll absolutely love the outsole of the Hurricane 22. It boasts a wide structure that gives you a nice rebound. And the rocker shape of the heel works to improve your gait.
When working to reduce hip pain, this is a big deal. You need a shoe that gives you a comfortable ride. And that’s exactly what you find with the Hurricane 22.
But there is a lot more that goes into protecting your IT band. A solid sole is great, but you need proper support to ensure your running remains stable.
We love that Saucony used their PWRRUN+ cushioning system. This doesn’t simply provide a pillow for your feet. It also works to shave off extra weight found in previous models.
That being said, we did notice some minor fatigue during long runs. For short runs, the Hurricane 22 is ideal. But you might feel the heftiness of the shoe on longer runs.
The overall design of this shoe is attractive and sporty. The material of the upper is soft, yet plenty supportive. It looks great and is a pleasure to have on your feet.
- Plush cushioning
- Stylish design
- Slightly heavier than other shoes
Top ASICS Stability Shoe
4. ASICS GT-2000 9
ASICS makes the list again, this time with the GT-2000 9. We were impressed with the amount of support this shoe provides. There is plenty of cushioning throughout, giving your feet substantial comfort.
Thanks to the use of FlyteFoam, you get a truly incredible rebound. Shock absorption is high, as well. You get lots of bounce for a responsive and lightweight shoe.
One characteristic that we didn’t care for lies in the shoe’s construction. The stability provided is unlike any other from ASICS. But the shoe feels really stiff.
This is quite noticeable when running, and serves to reduce your overall flexibility. So while they aren’t the most versatile shoes, the GT-2000 9s have excellent support. And the gel cushioning helps to eliminate hard stepping.
The toe box makes a big difference here. It gives your foot plenty of room, without feeling cramped. This plays a role in allowing you to step off more comfortably.
We like the style of the GT-2000 9. It is sporty and very modern. The direction that ASICS has taken these shoes is commendable.
And as stiff as they may be, you’re getting a shoe that’s sure to last. They are made tough, with materials that hold up for many miles.
- Excellent stability
- Comfy padding
- Wide toe box for an ASICS
- Stiff construction
Fastest Stability Shoe
5. Mizuno Wave Inspire 16
Lightweight, attractive, and supportive. You’ll find all this with Mizuno’s Wave Inspire 16. Out of all the stability shoes we reviewed, Mizuno delivered the fastest one.
The lightweight construction serves to provide a faster stride with every run. And the added sockliner gives your feet a snug fit. These two work together to make a truly exceptional shoe.
We were blown away by how airy the Wave Inspire 16 felt on our feet. If you’re in the need for speed, you’ll love what these shoes have to offer.
We appreciated being able to travel greater distances without discomfort. The Wave Inspire 16 is a reliable shoe that won’t let you down. This adds a level of value that can’t be ignored.
A flexible mesh upper allows your feet to stay cool and breezy. The rubber X10 sole might be tough and durable, but it’s light as a feather. You get excellent rebound with every step you take.
We’re big fans of the design and aesthetics of the Wave Inspire 16. It is a finely-crafted shoe that offers a unique balance of speed and stability.
Our only complaint is that the toe box feels a little tight. Aside from that, this is a very respectable shoe. It is sure to provide you with lots of comfortable running.
- Lightweight and responsive
- Attractive design
- Tight toe box
- Not as cushioned as other shoes
Neutral Running Shoes
If overpronation isn’t an issue, neutral running shoes are a better option. The cushioning should also help you recover from a hip injury.
Best Overall Neutral Shoe
6. Brooks Ghost 13
As a daily trainer, the Brooks Ghost 13 is as solid as they come. It’s one of the most comfortable neutral shoes we reviewed, and for good reason. Its plush padding makes all the difference in providing you with a great run.
We liked how supported our feet felt after a long run. The cushioning remains comfortable, no matter how far you go.
Another nice feature is the soft mesh upper. It works to keep your feet cool while you run. And it doesn’t detract from the supportive construction in any way.
The grippy nature of the sole provides excellent traction. And with this being a flexible shoe, running feels smooth and natural.
The design and style are both unique and attractive. The Ghost 13 is a very well-made shoe that is sure to last. We appreciate the premium materials and responsive sole. These combine to deliver both versatility and durability.
Our only complaint is that like other Brooks shoes they can feel wide for runners with narrow feet. This is especially true if you want your heel to feel locked-in. For these runners, the Ghost does come in a narrow version.
- Excellent cushioning
- Nice support
- Good grip
- Not ideal for narrow feet
Most Comfortable Neutral Shoe
7. New Balance 1080v10
New Balance delivers a neutral shoe that is packed with padding. Comfort is king thanks to quality cushioning where you need it the most. You will love the way your feet feel as soon as you slip into these shoes.
New Balance used Fresh Foam X in the construction of the 1080v10. This soft and inviting material gives you great rebound. And running feels smooth and responsive.
The heel of this shoe is pretty pronounced, to say the least. But it plays a big part in your overall comfort while running. Each step feels responsive thanks to this design decision.
We would have liked it if we had more room in the toe box. But the soft cushioning throughout the shoe helps to make up for this. And the flexible upper adds a lot of needed versatility.
The 1080v10 is easily the most comfortable neutral shoe we reviewed; tightness and all. The bounce and rebound provided cannot be overstated. This helps to reduce hip pain, as the shoe is taking the brunt of your movement.
We’re also mighty impressed with the build quality. This is a shoe that can withstand lots of travel. Its premium components do a great job of adding longevity to the shoe’s life.
Not only that, they are also really lightweight. Your feet won’t feel weighed down, even after great distances. You’ll be able to run farther without feeling fatigued.
- Very comfortable
- Great rebound
- Flexible upper
- A bit pricey
Most Cushioned Neutral Shoe
8. Hoka One One Bondi 7
If you’re looking for a shoe with tons of cushioning, Hoka One One delivers the goods. The Bondi 7 sports a soft, responsive sole that enables you to run longer with less pain.
The cushioning allows for greater comfort compared to most other running shoes. For some, it might too much, as you don’t have much road feel when you run in the Bondi’s.
The mesh upper provides plenty of support. But it doesn’t keep your feet cool like other entries.
But the real winning feature is the cushioned sole. We loved the way our feet felt when running. Each step gives you exceptional rebound.
This goes a long way in allowing you to run long distances. And if you’re on the mend from a hip injury, your pain will be greatly reduced.
The Bondi 7 is a sharp-looking shoe that is sure to turn heads. It sports a wide yet sleek body. It’s thick, but it doesn’t weigh down your feet.
That being said, there is a slight increase in weight compared to older models.
- Lots of cushioning
- Unique design
- Maybe too much cushioning
Top ASICS Neutral Shoe
9. ASICS Gel-Cumulus 22
ASICS returns with the Gel-Cumulus 22. This well-cushioned shoe mixes comfort with a fast, snug ride. It hugs your feet nicely while maintaining excellent response.
It’s also a very lightweight shoe. Thanks to a redesigned mesh upper, you’re getting better support and lots of breathability.
We appreciate the roomy toe box, too. Your feet don’t feel smothered, and there’s plenty of room while running. The moment you slip your foot in you can tell these shoes are something special.
The outsole is both durable and responsive. We loved the rebound provided with every step. This helps to make long distances more manageable.
ASICS’s FlyteFoam makes a return, as well. This adds even more bounce to your step. It also works to reduce hip pain.
Those just coming off of a hip injury will love what these shoes have to offer. Each stride feels great, and your knees feel well-supported.
We really like the design, too. The unique and flexible sole looks nice and delivers excellent traction.
- Nice shock absorption
- Responsive midsole
- Not as comfortable as other shoes in this category
Fastest Neutral Shoe
10. Mizuno Wave Rider 24
Where ASICS’s Gel-Cumulus lacked speed, Mizuno came out of the gate screaming. It’s a lightweight, fast, responsive shoe.
But it still retains nice cushioning. This is very important for those returning from a hip injury. The Wave Plate helps provide proper support.
There’s reduced weight throughout the Wave Rider 24. Yet it still offers excellent stability, so you never feel unbalanced.
We’re big fans of the Wave Rider 24’s aesthetics. Mizuno once again delivers a sporty and stylish shoe. From heel to toe, this is a truly attractive entry.
- Streamlined design
- Excellent upper
- Fast shoe
- Firm outsole
What are possible causes of hip pain after running?
If you’re suffering from hip pain after a good run, know that you’re not alone. Many athletes deal with this common issue. But perhaps none quite as much as runners.
Hip pain occurs when your joints around the hip become inflamed. This can be the result of a number of injuries. You may have strained your hip flexor or suffer from tendonitis.
Or, you may have osteoarthritis. It’s also possible that you have a stress fracture. Another culprit, while not as common, is a tear in the cartilage lining the hip joint.
When you’re dealing with hip flexor tendonitis, you have likely pulled and injured your psoas muscle. This deep hip muscle is attached to a tendon. When you’ve overextended this tendon, it tugs on the iliac bone, resulting in inflammation.
This is often the result of running on inclines, covering great distances, or focusing on speed exercises.
If you’re having pain that feels like a strain, the hip flexor is usually to blame. This is a mass of muscles that allow the thigh to move up, as well as the forward motion.
These types of injuries typically occur after a sudden slip. Yet they can also be caused by the accumulation of many slips over time.
If your pain seems to be located along the outer hip area, you may be looking at trochanteric bursitis. This happens when your thigh bone pushes outward. You have a lubricating bursa sac that prevents surrounding muscles from rubbing in bone.
When this sac gets out of whack, you’ll feel a great deal of pain along your outer hip.
But what if you have pain near the inside, instead?
This is commonly the result of an overworking of the adductor muscles. These are what allow your leg to pull back while running forward. The faster you run, the more work the adductor does.
You may also be suffering from tendonitis. In which case, you’re dealing with inflammation due to too many repetitive movements.
How can I relieve hip pain when running?
As we previously discussed, a great pair of shoes can play a big role in reducing pain. But you shouldn’t solely (no pun intended) rely on shoes to relieve your pain.
It’s important that you exercise regularly to reduce stiffness. This will help to improve your overall mobility, as well. But it’s crucial to your recovery that you exercise only when pain is at a minimum.
Start out slowly. You don’t want to overdo it. Perform exercises that you can comfortably handle, and work your way up.
The goal is to strengthen your hip muscles. The better these muscles can support your hip, the less pain you’ll feel. Begin with some gentle knee lifts.
Lie flat on the floor with both legs straight out. Keep one leg out while you slowly pull the other one toward your chest.
You may use your hands to help bring your knee up. Now hold this position for about 10 seconds. Then let your leg slowly fall back to the floor.
Now switch legs and repeat the same process. Try to do between five and 10 reps for each knee.
Another helpful exercise is external hip rotations. Sit flat on the floor with your legs straight out. Now bring both legs inward so that your feet are touching flat together.
With each hand, push downward on your knees so that they are closer to the floor. You want to feel them stretch. But it’s important that you don’t push so hard that they hurt.
Hold this position for about 10 seconds and then release. Try to do five to 10 reps, with each rep lasting 10 seconds.
You may also want to try hip flexor exercises. This is where you stand straight up and bring one knee up. You don’t have to hold this position if you’re feeling a lot of pain.
Simply bring one up and then switch out to the other knee. You can use a chair to help you balance if necessary.
Try to do anywhere between five and 10 reps. If you feel like you can do it, hold each rep for one second.
How should I treat hip pain from running?
The first thing you should do is stop running. If you’re dealing with discomfort in your hip, continuing to run will only exacerbate things.
You should seek out a medical professional immediately. Some pain will go away over time. But you won’t know the extent of your potential injury until you see a doctor.
If you can’t get in to see one right away, there are some things you can do on your own. If you’re seeing swelling, use ice to combat it. Do this by applying ice directly onto your hip.
You only want to do this for 20 minutes at a time. Try to ice the area hourly. Ensure that you have a buffer between your skin and the ice.
Once the swelling has gone down, it’s time to move on to heat. A hot water bottle is a great tool to work out the pain. You’ll want to combine this with massaging.
Regularly massaging the painful area will help to restore blood flow. This will reduce your pain, but it may not eliminate it.
You may have to use over-the-counter anti-inflammatories if all else fails. Since you’re likely dealing with bursitis, this medication can help tremendously. By reducing the inflammation, you’ll feel noticeably less pain.
It also helps to move your hip. Try moving it in every direction to loosen things up and prevent stiffness from setting in. Do this daily until you can see a medical professional for further diagnosis.
How should I treat IT band pain?
If you’re suffering from IT band pain, you can apply many of the above methods. You need to strengthen any weak muscles as much as possible. Ensure that you are stretching your outer hip muscles, too.
Anything you can do to loosen the IT band and prevent it from tightening will help exponentially. Just know that you may be looking at several weeks for the band to fully heal.
If you have fractured any part of your hip, a simple X-ray may not reveal it. In order to be certain, you should have an MRI scan. This will catch anything that an X-ray might have missed.