Best Running Shoes for Hip Pain in 2024

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While the most common running injuries typically involve your feet and ankles, your hips play a much more important role in your running stride than many people realize.

If you’ve got persistent hip problems, it might be time to look into a new pair of running shoes.

Running shoes for hip pain offer great cushioning to absorb shock as your feet hit the ground. They should also provide the right support for your arch so there’s no excess strain up the kinetic chain. Finally, a sturdy heel counter that stops your foot from moving will help prevent your hips from being aggravated.

Our top pick is the Brooks Adrenaline GTS 23, which checks all these boxes. It’s also comfortable and comes in many nice color options.

We have many other great picks for a variety of runners. Read on to see them all!

 

Top 4 Best and Favorites

 

Brooks Adrenaline GTS 23

 

  • Lightweight mesh upper
  • Lots of stability
  • Comfortable and cushioned
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Brooks Ghost 15

 

  • Excellent cushioning
  • Nice support
  • Good grip
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Saucony Tempus

 

  • Plush cushioning
  • Stylish design
  • Supportive
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Hoka One One Bondi 8

 

  • Lots of cushioning
  • Supportive
  • Unique design
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Best Overall Stability Shoe

1. Brooks Adrenaline GTS 23

If you’re an overpronator, this will be your best bet to reduce or eliminate hip pain. The Brooks Adrenaline GTS 23 is an unobtrusive stability shoe, but it works well.

What We Like

We really like the Brooks Adrenaline GTS 23’s stability system. It uses unobtrusive GuideRails running along the lateral and medial side of the heel to hold the foot firmly in place, preventing any twisting or rolling that usually happens with overpronators (and can lead to hip pain).

In the midsole, you’ll find DNA LOFT foam, a great combination of plush, bouncy, and shock-absorbing. It’ll go a long way towards reducing jarring in your sore hip joint.

The outsole also works with you. Thick, grippy blown rubber covers a good bit of the surface, not only giving you good traction but adding a touch more shock absorption to every step thanks to the segmented crash pad.

Grooves in the forefoot add flexibility, giving your feet enough freedom to flex so they aren’t restricted. The upper is also quite flexible, allowing your feet to move while still being locked down solidly enough for a safe, secure run.

Another interesting thing is that this shoe features a more traditional 12 mm heel-to-toe drop. This high drop could make a positive difference for those with tight calves, and you may even notice your heel pain improve.

Why We Like It

The GuideRails are a dynamic stability system that only corrects your foot when needed. This means even if you only mildly pronate (or not at all), you can still benefit from these shoes. They’re comfortable, good-looking, and effective for hip pain.

What to Consider

This shoe might have a bit of a break-in time. Don’t be surprised if you find them uncomfortable initially, but they should ease up after a week or two of wear.

What’s New

The newest version of the Brooks Adrenaline GTS features all DNA LOFT foam, unlike the previous version’s midsole, which had DNA LOFT and BioMoGo foam. It also features a more flexible upper thanks to new 3D Fit Print Technology.

PROS:

  • Soft, comfortable upper is breathable and locks the foot down well
  • DNA Loft midsole cushioning is supportive, responsive, absorbs shock, and cushions landings
  • GuideRail support system cradles your foot and encourages a neutral gait cycle
  • Flex grooves provide flexibility in the forefoot while the segmented crash pad helps absorb the impact of foot strikes

CONS:

  • May have a long break-in time
 

Most Comfortable Stability Shoe

2. ASICS Gel-Kayano 30

While the GuideRails of the Brooks shoe above are excellent, you can’t beat the ASICS Gel-Kayano 30 for comfort. Everything from the upper to the outsole adds to the comfort of this shoe, and your hip pain should diminish as well.

What We Like

Although this shoe features a medial post, it’s not as intrusive as the traditional medial post always used to be. ASICS calls it 4D Guidance System—a firm wedge in the midsole that stops the foot from rolling.

Unlike most stability shoes, this one is exceedingly comfortable. It’s officially the softest Kayano ever, featuring a layer of FF Blast Plus Eco that adds an extra 4mm of stack height for extra cushioning.

Under the outsole is a segmented crash pad that provides extra shock absorption. It’s made of grippy rubber, designed to keep you safe on almost any surface so there’s much less chance of tweaking your hip on uneven or slippery ground. The forefoot is also decently flexible, allowing you freedom of movement.

A durable upper and sockliner make it super comfortable around the foot as well as underneath. Plus, with a 10 mm heel drop, it’s great for those with pain up the kinetic chain.

Why We Like It

We love the comfort these shoes provide. Everything from upper to midsole adds to a comfortable ride, making these a fantastic pair of shoes for almost any kind of run. Comfort from foot to hip!

What to Consider

This shoe could take up to 50 miles to break in properly, so be aware before buying them! Be patient; after a few runs, they should start feeling better.

What’s New

The new version also features FF Blast Plus Eco foam in the midsole. And the stability and support has been redesigned to be more versatile and adaptive.

PROS:

  • Mesh upper provides an accommodating sock-like fit with plenty of space in the toe box to spread your toes
  • New FF Blast Plus Eco foam and traditional gel cushioning in the heel and forefoot provide a cushioned, protective ride
  • Plush, molded OrthoLite sockliner supports your arch and encourages your foot’s natural alignment

CONS:

  • This shoe may take some time to break in
 

Top Stability with Energy Return

3. Saucony Tempus

The Saucony Tempus is made for those who don’t want to sacrifice speed for comfort. You can pick up the pace nicely in these shoes without feeling sluggish and weighed down, while enjoying less pain overall.

What We Like

This shoe combines two foams to provide the best mix of soft and energetic. A horseshoe of PWRRUN foam sits right at the bottom of the shoe, creating a guidance frame. Nestled into that is a slab of PWRRUN PB foam, giving the shoe that nice pop of energy.

This means you can get a bit of speed without having to deal with hip pain reverberating on each step, thanks to the excellent combo of easy spring and shock absorption in the padding.

The lightweight upper adds to the speedy feeling of this shoe, and makes your foot feel comfortably padded and locked down. A robust heel counter counteracts any potential lateral heel movement, keeping your feet safe from rolling, which would make any potential hip ache worse.

For a stability shoe, the Tempus is impressively lightweight. An average-sized men’s shoe weighs just under 9 ounces, and an average-sized woman’s shoe comes in at just under 8 ounces.

Why We Like It

The Saucony Tempus is a relatively lightweight, stable shoe, but we like its bouncy energy return. It’s ideal for runners who want a bit of spring in their step while still being an excellent shock absorber to alleviate hip pain.

What to Consider

While this shoe offers great energy return, it’s on the expensive side compared to others.

PROS:

  • Lightweight upper provides a great balance between comfort and performance lockdown
  • Soft and responsive midsole foam offers a springy ride while absorbing shock and reducing impact on your joints
  • Contoured EVA frame gently guides your foot through the gait cycle and provides softer landings
  • Supportive heel counter cups the foot and reduces lateral movement providing additional stability

CONS:

  • This shoe is more pricey than many others, which may put some people off
 

Top ASICS Stability Shoe

4. ASICS GT-2000 11

ASICS fans, this one’s for you. The GT-2000 11 is an excellent stability shoe, with a fun and super comfortable ride to minimize hip pain.

What We Like

The GT-2000 11 is a lightweight shoe that’s designed for stability. It’s classic ASICS, from upper to outsole, giving you the same feel if you’re already a fan of the brand.

The upper uses recycled materials and is very comfortable, but the midsole makes a difference for hip pain. It’s graduated to FlyteFoam Blast foam, which retains all the cushion but adds a little bounce. So you can run with a touch of speed, worrying less about hip pain.

A slightly beveled heel makes heel strikes softer on the joints and reduces jarring on the hip joint. 3D Space Construction is present in this shoe, too, guiding your foot through its transition more effectively.

To keep your foot stable, the shoe uses a stocky heel counter to prevent lateral movement and a LiteTruss system to hold the foot in place and stop any unnecessary strain from ankle to hip.

Why We Like It

This shoe has everything ASICS is known for: comfort, cushioning, a tight-knit upper, and excellent stability that’ll help prevent hip pain.

What to Consider

This particular shoe tends to run a little small, so you can size up by half to get a comfortable fit.

What’s New

The midsole foam has changed in the newest iteration of this shoe, now featuring FF Blast foam rather than the original FlyteFoam. This makes it more cushioned but also a touch more bouncy than before.

Although there’s an extra millimeter of foam in the shoe, it weighs a little less than before. The upper has also been redesigned with recycled materials.

PROS:

  • FlyteFoam Blast foam offers an excellent combination of softness and spring for easy runs and picking up the pace
  • Beveled heel creates smoother landings and minimizes shock to the joints
  • Medial LiteTruss system provides extra stability and keeps the foot properly aligned throughout your stride
  • Stiff, snug heel counter helps to keep the foot from moving out of position, keeping the leg aligned up the kinetic chain

CONS:

  • This shoe tends to run a half-size small, so buy a half-size larger
 

Fastest Stability Shoe

5. Mizuno Wave Inspire 19

The Mizuno Wave Inspire 19 is an excellent choice for runners who want to increase their speed during training. It can easily handle a variety of paces without feeling sluggish and weighing you down while successfully alleviating pain in the hip thanks to a range of features.

What We Like

Mizuno uses a Wave Plate for two purposes: one, to provide torsional stability, and two, to add a slight pop to every stride. This inner plastic plate serves a similar purpose to a carbon plate, absorbing and rebounding energy for a nice spring in your step.

This makes the shoe feel surprisingly fast, despite it being on the heavy side. The plate is embedded in ENERZY foam, which now surrounds the plate to add some softness to the mix.

It’s an excellent combo for those who want to run speedy times without aggravating their hip pain, as any vibrations are well dampened by the soft foam, protecting the joints from the ankle up.

The added stability features ensure the feet stay properly aligned, reducing the chance of the hip being tweaked due to misaligned joints up the chain.

With a heel-to-toe drop of 12 mm, runners who have tight calves will love that it takes the pressure off. This can make a big difference to hip pain, which can sometimes be as a result of other muscle pain—referred pain.

Natural flexibility in the forefoot means your foot can move easily and naturally, not hampering your natural motion.

Why We Like It

This shoe is surprisingly speedy, so it’s ideal for runners who want to pick up the pace a little. Whether you’re in the mood for an easy run or some intervals, this shoe can handle it.

What to Consider

This shoe is fast but it remains a little on the heavy side. If you’re looking for something light, there are others out there, although they don’t have quite the same speedy features as this one.

What’s New

There have only been minor changes to this shoe. The most notable has been extra foam surrounding the Wave Plate, which adds to the shoe’s softness. Also, the Wave Plate itself has been redesigned, making it more stable.

PROS:

  • Versatile daily trainer that can be used for easy or long runs and can easily pick up the pace
  • ENERZY cushioning is supportive and offers good energy return
  • 12 mm drop reduces the amount of stress placed on the calf muscle and Achilles tendon
  • Flexible forefoot allows for a natural range of motion during the gait cycle, which helps to reduce stress on the joints

CONS:

  • Still a little on the heavy side
 

Best Overall Neutral Shoe

6. Brooks Ghost 15

There’s a reason the Ghost 15 is so popular! It’s comfortable, no-fuss, and does a good job of protecting your feet and reducing vibration from the foot up to the hip.

What We Like

In the midsole you’ll find DNA LOFT V2, a soft, comfortable foam that does a great job of absorbing shock and easing pain in the hip and other joints. Its rubber infused with air and nitrogen makes it fluffy and light but with great compressibility.

The midsole isn’t the only part of this shoe that’s luxurious. An engineered mesh upper uses 3D Fit Print technology to wrap securely around your foot, creating a perfect lockdown with the lacing system.

Step-in comfort is unparalleled, with a soft sockliner that cushions the feet from all angles. Did we mention that the upper is made of mostly recycled materials?

A segmented crash pad on the outsole adds more shock absorption, and flex grooves make moving in this shoe a breeze. Plus, blown rubber covers a large portion of the outsole, keeping you safe on your feet so you don’t aggravate that hip.

Why We Like It

The Brooks Ghost 15 is a well-loved shoe. It’s nothing fancy, but offers everything a neutral runner needs to run safely and comfortably with as little hip pain as possible.

What to Consider

This shoe still doesn’t have a gusseted tongue, which is surprising. While it’s not a terrible feature, some runners may be put off or might find that the tongue moves while they’re running, causing annoyance or chafing.

What’s New

The midsole foam in this new version—DNA LOFT V2—is lighter than before and also a little more responsive. That’s the only significant change.

PROS:

  • DNA Loft v2 midsole foam is lighter and more comfortable than the previous midsole, making for a soft and easy ride
  • Luxurious step-in feeling that makes wearing the shoe an unparalleled comfortable experience
  • Segmented Crash Pad improves shock absorption and forefoot flexibility
  • Blown rubber outsole offers excellent grip, keeping you safe on your feet so your hip doesn’t get tweaked

CONS:

  • The absence of a gusseted tongue can annoy some runners
 

Most Comfortable Neutral Shoe

7. New Balance 1080v12

The New Balance 1080v12 is a max cushioned shoe known for its comfort. But it doesn’t just feel good on the feet—it can help reduce hip pain too. It’s also an excellent fit for wide-footed runners.

What We Like

The upper plays a huge role in the comfort of this shoe. When you slide your feet into the shoe, it’s like a warm, soft hug, cradling your feet comfortably. It’s soft and cushy, and excellent for easy, long runs.

Underfoot, Fresh Foam X provides both firm support and softness. The firmness of the midsole keeps the sole comfortable even on long runs and provides prolonged protection against the effects of vibrations, especially on the hip and knee joints.

There’s no full rocker on this shoe, but it does feature an aggressive toe spring that helps push you forward with less fatigue on the entire kinetic chain, which ultimately means less hip pain.

A huge bonus is that the previous version’s Ultra Heel design has been scrapped and we see the return of a regular heel collar, with a semi-rigid heel counter that helps to lock the foot down really well.

Why We Like It

For neutral runners, this is one of the most comfortable easy-run shoes you can choose. Everything from the upper to the outsole is designed to be comfortable, and once they’re on your feet, everything from the ankles up to the hip aligns much better.

What to Consider

As comfortable as this shoe is, if you’re looking for something you can pick up the pace in, this is probably not it. While the cushioning is super comfy, it’s less responsive than others on this list.

What’s New

The upper was slightly redesigned, and the foam was minorly revamped. Aside from that, there are no major changes to this shoe.

PROS:

  • Soft engineered mesh upper is luxurious and hugs the foot comfortably
  • Fresh Foam X in the midsole provides a firm platform that remains comfortable underfoot even after many miles
  • Aggressive toe spring helps facilitate a strong push-off without forcing it and fatiguing the foot muscles
  • Semi-rigid heel counter replaces the old Ultra Heel design, for a tight yet comfortable fit around the ankle and heel

CONS:

  • Not the most responsive of shoes, so it might not be great for picking up the pace
 

Most Cushioned Neutral Shoe

8. Hoka Bondi 8

If you’re looking for a cushioned shoe suitable for neutral runners, the Hoka Bondi 8 could be it. It’s extra cushioned and effectively reduces vibration through the joints of the feet and legs.

What We Like

The Bondi 8 features a thick layer of EVA foam in the midsole, designed specifically to absorb shock when you’re running, which is likely to be exactly what your hip joint needs for pain relief.

It’s generally soft and comfortable to run in, but be aware that it may stiffen up in colder weather. Another feature that makes a big difference is the meta-rocker in the sole, which helps you move from heel to toe faster and more smoothly without tweaking the hip.

A wide platform with high side walls adds even more stability to this shoe. The heel counter works really well with the width of this shoe, keeping your foot exactly where it should be to reduce any unnecessary movement that could cause pain in the knee and hip.

Robust rubber also covers the outsole, providing good grip and adding a touch more shock absorption and cushioning.

Why We Like It

This shoe has a lot of cushion, and it makes a big difference in shock absorption and comfort. Plus, the rocker takes a lot of stress off the entire kinetic chain, so it’ll make a difference to the hip and the feet.

What to Consider

Some wearers report that the soft midsole foam becomes stiff and firm in colder weather. Keep this in mind if you live somewhere cold!

What’s New

The midsole is now a little softer and more responsive than it was before. Plus, there’s now extra rubber on the outsole to extend the shoe’s lifespan.

PROS:

  • Maximum stack of EVA foam underfoot absorbs shock well and takes a lot of pressure of the joints in the leg
  • Wide platform adds stability to the shoe, lowering the chance of rolling your foot and potentially hurting your hip
  • Meta-rocker design encourages an easier heel-to-toe transition, reducing foot and lower leg fatigue
  • Good rubber coverage on the outsole ensures that you can keep a safe and stable footing on several different surfaces

CONS:

  • The midsole foam could stiffen up a little bit in cold weather
 

Top ASICS Neutral Shoe

9. ASICS Gel-Cumulus 25

You know any ASICS shoe featuring GEL technology will have amazing cushioning, and the Gel-Cumulus 25 is no exception. Excellent for neutral feet who need hip pain relief.

What We Like

The midsole of this shoe consists of two super technologies—FF Blast PLUS foam, which is ASICS’ softest foam, and PureGEL technology, which is amazing at absorbing shock and protecting your joints all the way up to the hip.

With 37.5 mm of foam in the heel and 29.5 mm in the forefoot, you can take advantage of excellent shock absorption regardless of your foot strike. Say goodbye to pain in the hip caused by jarring!

Underneath the shoe, AHARPLUS rubber is resistant to abrasion and provides exceptional grip on many different surfaces. This is valuable, because it’s easy to strain a hip joint on uneven ground or by slipping on smooth surfaces.

On the opposite side, the upper is made from 90+ percent recycled materials, so you can also feel good about wearing this shoe.

Why We Like It

This shoe is the perfect combination of good-looking, well-cushioned, durable, and shock-absorbing enough to have a good effect on your hip joints, especially if you run on unforgiving surfaces.

What to Consider

If you live in a hot place, you might find that the upper of this shoe isn’t extremely breathable. It might not be an issue for some, but if you value airflow in your shoes, you may want to look for something else.

What’s New

The new version of this shoe features 2 mm more than the previous one, plus the foam in the midsole has been upgraded from FF Blast to FF Blast PLUS and from GEL technology to PureGEL.

Also, the upper is now made up of over 90 percent recycled materials, and they’ve added a pull tab on the heel. The 25 is close to an ounce lighter than the 24 as well.

PROS:

  • PFF Blast PLUS and PureGEL technology in the midsole provide an excellent combination of softness and shock absorption
  • Soft, breathable, stretchy upper made of over 90 percent recycled materials
  • Thick stack height makes this shoe excellent for absorbing shock on hard, unforgiving surfaces
  • AHARPLUS rubber on the outsole offers both excellent traction on several surfaces and extra vibration-absorption

CONS:

  • The upper may not be very breathable in warm weather
 

Fastest Neutral Shoe

10. Mizuno Wave Rider 26

If you’re looking for something that feels great at faster speeds, we recommend the Mizuno Wave Rider 26. At first glance, it looks like any other running shoe, but it hides some great features and hip protection.

What We Like

In terms of speed, what gives the Wave Rider 16 its pizzazz is the combination of the redesigned Wave Plate and ENERZY foam in the midsole. We’re not saying you’re going to break records with this shoe, but we are saying that you can pick up the pace comfortably and run freely with less hip pain.

The Wave Plate also bolsters up the shoe’s support, preventing torsion in the sole, although it remains flexible throughout the forefoot. Less torsion in the foot means no twisting, which has a hugely positive effect on the alignment of your hip.

This shoe is well-designed in that it’s snug in the heel and widens out in the forefoot, reducing cramped toes that could play a role in hip pain by forcing you to change your gait.

The 12 mm heel drop might seem old-fashioned, but it’s excellent for those who need to take some pressure off their calves and Achilles.

Underneath, there’s a generous layer of rubber, especially in the forefoot, making this a very grippy shoe so you can keep your balance on surfaces that might otherwise be dangerous for a sore hip.

Why We Like It

The Mizuno Wave Rider 26 is impressively stable for a neutral shoe, and its built-in Wave Plate adds a touch of bounce and comfort to your run. With proper form and the extra spring behind you, you can up the speed in this shoe without any extra pain in your hip.

What to Consider

This shoe is made to be speedy rather than soft, so some people might find that the midsole foam is too firm for their liking. However, this depends on personal preference, so you might be fine with its firmness.

What’s New

There’s a tiny bit of extra cushioning in the newest version of this shoe and it’s gone up in weight by a miniscule 0.2 to 0.3 ounces. The Wave Plate also received a slight redesign, which increases its stability.

PROS:

  • ENERZY foam midsole with built-in Wave Plate deliver the best of both support and firm comfort
  • Excellent rubber coverage, particularly in the forefoot, which will help you keep your footing on almost all surfaces
  • Snug heel and more spacious forefoot allow your toes room to wiggle without feeling cramped
  • 12 mm heel-to-toe drop is a classic style and takes stress off the Achilles and calves, which may be contributing to hip pain

CONS:

  • Some may find the midsole to be a bit stiff for their liking
 

Buyer’s Guide – Running Shoes for Hip Pain

When choosing the best running shoes for hip pain, you need certain features to ensure you get the support and protection you need. Here’s what to look for.

Cushioning

Good cushioning is essential not only for comfort but because it absorbs shock on every step. When you run, your body takes on 3 to 4 times the force of a normal walking step, so having good shock absorption is imperative.

Your shoes should provide comfort as you run without feeling too soft for support. But it should also offer enough responsiveness for you to hit the pace you want without struggling or feeling sluggish.

Stability and Support

This is where your arch type comes in. If you’ve got high arches, you need a shoe with the right support. If you have flat feet, you need a stability or motion-control shoe. Those with neutral feet can wear almost any shoe designed for a neutral foot.

If you find a shoe you really like, but it’s got the wrong arch support, you can still use a custom orthotic if the shoe has a removable insole.

Flexibility at Forefoot

Some flexibility in the forefoot is necessary to prevent you from suffering from IT band issues due to being unable to move freely. While flexibility is key, the sole should still provide enough stability to support your foot simultaneously.

Firm Heel Counter

Sometimes, heel pain can be caused by the rearfoot moving out of alignment and placing strain on the hip joint. A firm heel counter will help to keep the heel in position, preventing lateral movement that can lead to pain further up the kinetic chain.

FAQs

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.

Hip Flexor

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.

Bursitis

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?

Adductor

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.

Tendonitis

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.

Exercise Suggestions

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.

Photo of author

AUTHOR

Ben is an avid road and trail runner, and has completed multiple marathons and ultras. A former running store owner, he now shares his knowledge and experience writing these articles.