Runners have been plagued by hip flexor injuries since the beginning of time, which is why it is important to understand how these injuries are caused and what we can do to prevent them.

Causes of Hip Flexor Pain Running

Typically there are two main types of hip flexor injuries for runners, ones which occur as a result of an awkward movement, a hip flexor strain, or overuse injuries like hip flexor tendonitis which can be chronic.

In order to determining exactly which injury you have sustained or are worried about, refer to our hip flexor pain and diagnosis article, which will lead you through the different symptoms and anatomical causes behind the injuries.

Prevention

Warming Up/Cooling Down

As most runners know, most strains occur at the beginning or end of your run, so it makes sense to try to

prevent these injuries. When beginning a run, spend at least 10 minutes jogging slowly and doing some light dynamic stretches. This increases the blood flow to the hip area and loosens up the muscles, which in-turn makes a strain less likely.

Near the end of the session your muscles are fatigues, which can lead to detrimental changes in your form. One of the first places you are likely to injure is your hip flexor, which is why it is absolutely crucial to pay extra close attention to your running form as you get tired. Once you are done your run you should again jog slowly for at least 5-10 minutes, this allows the body to start to clear some of the accumulated lactic acid and flush out other toxins. After doing this, stretch your hip flexors (refer to our article on hip flexor stretches) and you will feel much less soreness the following day.

Increase Volume Slowly

A Hip Flexor injury often comes in the form of an ‘overuse’ injury, when a runner tries to increase their running volume without a sufficient fitness base. The body cannot handle the increase in stress safely and it leads to an injury. The injury can come as a result of bad form from fatigue, or the increase in the repetitive motions that running encompasses, usually in the form of hip flexor tendonitis. Aim for no more than a 10% mileage increase per week, and if you’re a beginner you probably want to aim closer to 5%.

If you would like to learn more about the treatment process please refer back to our home page and navigate to the section of interest.