Running is a terrific cardiac workout that also has the power to improve your mood. It can also harm the many tissues that comprise your joints, including the ones in your torso joints. As a result, hip discomfort is a typical issue among runners. This is frequently because as we age, our hips become less flexible and stiff, which increases our chance of injury.
Whether or not you run regularly, hip pain after running is a possibility. Common reasons include aging-related wear and tear, arthritis, hip infections, and inflammation of hip-passing nerves (such as sciatica). Overuse is a common contributor to hip discomfort, especially among runners. Stress fractures in the bones, as well as inflammation of the muscles, tendons, and ligaments, can result from overuse.
Knowing about your hip joint
The biggest ball and socket bone in your body, the hip joint supports your weight and keeps you upright by carrying your body weight. The acetabulum, a cup-shaped socket in your pelvis, and above your thigh bone, come together to create the joint. Your hip muscles, including the external rotators, internal rotators, extensors, and hip flexors, as well as ligaments and tendons that attach bone to bone, stabilize the joint. Your hip joint cannot dislocate or overextend thanks to your ligaments.
Along with the lubricating substance in the socket (synovial fluid), your hip joint also has multiple fluid-filled sacs called bursae that serve as cushions and aid in the smooth movement of your hip joint.
How can you get rid of hip discomfort caused by running?
If you get it band pain in hip when jogging, stop and give your hip some rest. Consult your doctor if you experience plenty of pain; you might need more help than home cures to get better.
After your hip has healed, you can start running again, but carefully. Healthy eating habits that include calcium and vitamin D-rich foods like fortified cereals, milk, sardines, and salmon will help you recuperate more quickly.
How to avoid hip discomfort when jogging
Any high-impact activity, like running, should be combined with low-impact activities, like yoga, to help relax your muscles, increase your flexibility, and lower your risk of injury. Additionally, you want to do workouts that emphasize stretching and strengthening your lower back muscles, thighs, hips, and buttocks. Exercises that strengthen your core can also be beneficial for balance and stability.
Keep an eye out for any pain or discomfort when running, and stop if you experience either. Developing the appropriate running technique, which involves keeping excellent posture, is also crucial. A personal trainer may assist you in learning how to do this.
Finally, prevent overtraining by gradually raising your running’s frequency, length, or intensity.