Pounding pavement is a beloved activity for many, offering a fantastic way to stay active and boost overall health. However, repetitive stress on the hips can lead to pain and injuries if not managed properly.
This guide is designed to empower runners of all levels to prioritize proactive hip care so they can keep logging (healthy) miles.
Understanding Your Hips
The hips are complex ball-and-socket joints, bearing significant weight and enabling a wide range of motion. Running strengthens certain hip muscles but also places stress on others. While running can improve hip flexibility and range of motion, it can also lead to common injuries like IT band syndrome, bursitis, and stress fractures.
Prevention Strategies:
Here's how to keep your hips happy on the road:
- Get Your Form Analyzed: A certified running coach or physical therapist can assess your running form and identify any areas that might be putting undue stress on your hips.
- Strengthen Your Core: A strong core stabilizes your entire body, including the hips. Regular core strengthening exercises are essential for runners.
- Stretch It Out: Maintaining good flexibility in your hamstrings, glutes, and hip flexors helps prevent tightness and reduces injury risk.
- Shoe Up for Success: Proper running shoes can make a world of difference. Consult a specialist at a store specific to running to find shoes that provide the right level of support and cushioning for your running style.
- Don't Go All Out, All at Once: Listen to your body! Gradually increase your training volume and intensity to avoid overloading your hips. Schedule rest days and incorporate recovery strategies like foam rolling and self-massage.
When to Seek Professional Help:
Persistent hip pain, stiffness, or a limited range of motion are red flags that warrant a visit to a qualified healthcare professional. Early intervention is key to preventing further injury and ensuring a smooth recovery.
Treatment Options:
Depending on the diagnosis, treatment options for hip problems may include physical therapy, medication, or minimally invasive surgical procedures using advanced techniques such as orthobiologics.
Partner With Nationally Recognized Hip Specialist, Dr. Benjamin Domb
Running can be an excellent way to maintain healthy hips, but prevention is key. By prioritizing proper form, strengthening your core and hips, stretching regularly, choosing the right shoes, and incorporating rest days, you can avoid common injuries and keep logging those miles. Remember, if pain persists, don't hesitate to seek professional guidance.
Partnering with a leading hip specialist can make all the difference. Dr. Benjamin Domb, a renowned orthopedic surgeon at the American Hip Institute, is dedicated to helping runners maintain optimal hip health while achieving their running goals. With the right care and preventive measures, running and healthy hips can go hand-in-hand.
Call (833) 872-4477 to schedule an appointment today or use our online scheduler to request an appointment with Dr. Domb.
