I had just finished the Crazy Legs race in Madison, Wisconsin. After taking a little over a week off from running, I decided my first run back would be 5 miles. Looking back, probably not my smartest idea.
During the run, my hip felt…weird. That was the only way I could describe it. It wasn’t painful, but something definitely didn’t feel right.
I got home, and within an hour I was limping because my hip hurt so badly. I tried to talk myself down, telling myself it would feel better after some rest, hydration, and recovery.
It didn’t.
After limping around for a few days, I decided to skip running and head back to the gym instead. That didn’t go much better. I couldn’t do single-leg exercises like Romanian deadlifts (RDLs) or side lunges without intense pain. Even squats hurt. Standing on one leg just to put my pants on was painful.
I assumed my hip pain after running was coming from weak outer hip muscles and hip flexors because that had been an issue for me before. I started doing rehab exercises on my own, but I was getting more and more frustrated. I didn’t feel like myself anymore, in the gym or while running.
Every morning I went for walks and did my physical therapy exercises, but the hardest part was that nothing was changing.
I remember venting to one of my coworkers about how I couldn’t even fix my own problem. She suggested I focus on some of the smaller muscles that help control hip rotation, along with strengthening my inner thigh muscles.
At that point, I couldn’t feel much worse, so I figured it was worth a try.
Within a few weeks, I was back to running intervals.
I couldn’t believe it.
I still remember my first run back. I ran one mile using two-minute running intervals, and I was genuinely so happy. After not being able to run for almost six weeks, it brought tears to my eyes.
Sometimes you don’t realize how much you love something until it’s taken away.
What Did This Injury Teach Me About Recovery?
1. Patience
Being patient with an injury is hard, especially when it keeps you from doing something you love. No one told me I wasn’t allowed to run. My body simply wouldn’t let me.
Building strength takes time. The muscles I needed to strengthen didn’t get stronger overnight, and neither did my recovery. Learning to trust the process was one of the biggest lessons this experience taught me.
2. Give Yourself Grace
I spent countless hours beating myself up.
“Why did I train like that?”
“I’m a physical therapist. Why can’t I figure this out?”
None of those thoughts helped me recover. They only made me feel worse.
Now, one of the first things I tell my patients is to be kind to themselves. We aren’t superheroes. Even active people who do “everything right” can get injured. Recovery is hard enough without being your own biggest critic.
3. Train Smarter, Not Just Harder
This injury taught me that running isn’t just about running.
A good training plan matters, but so does strength training. Making sure you’re building the muscles that support your running can make a huge difference in preventing hip pain after running.
4. Don’t Underestimate an Outside Perspective
This lesson ties into giving yourself grace.
When you’re frustrated, emotional, and just want to get back to doing what you love, it’s easy to miss things. I felt a little silly when my coworker suggested muscles I hadn’t even considered.
Looking back, it makes perfect sense.
I wasn’t thinking clearly because I was so frustrated. Sometimes we get so close to our own problem that we can’t see the solution. That’s okay. Sometimes another set of eyes can make all the difference.
What Exercises Helped My Hip Pain After Running
I know what you’re waiting for.
What exercises fixed my hip pain after running?
The honest answer is…there isn’t one exercise that fixes hip pain after running for everyone.
What worked for me may not be what your body needs.
The first step was figuring out why I had hip pain after running. Your hips move in many different directions, so finding which movements are weak or painful is important before jumping into exercises.“`html
That said, these are two exercises that helped me strengthen muscles I had been overlooking:
- Reverse clam shells with a block between the knees
- Lunge with an external/internal rotation band pull at a rack
If you’re dealing with hip pain after running, don’t assume you have the same problem I did. The right treatment starts with finding the real cause of your pain.
At Resilience, we take the time to do exactly that. My own injury reminded me how frustrating it is to feel stuck, to wonder why nothing is working, and to question whether you’ll ever get back to doing what you love. It also reminded me how valuable it is to have someone else take a fresh look and guide you through the recovery process. If you’re struggling with hip pain after running, you don’t have to figure it out alone. We’d love to help you identify what’s really causing your pain, create a plan that’s specific to you, and get you back to running with confidence.
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