What causes hip pain in runners?
Hip pain is a common complaint from many athletes, particularly runners. It can be caused by a number of different factors - from muscle imbalances and strains to osteoarthritis and stress fractures.
One particularly common cause of hip pain while running is a condition known as Tronchanteric Bursitis.
What is Trochanteric Bursitis?
Tronchanteric Bursitis is a classic injury among runners, which causes hip pain and discomfort. It is caused by inflammation of the small, fluid-filled sac at the outside of the hip joint, called the bursa.
Bursas are found at various points around the body, and act as lubricants between bone and soft tissue. Any inflammation of one of these sacs is known as bursitis, with Tronchanteric Bursitis being specific to the outer hip area. Here, the bursa near the greater trochanter - a small protuberance on the femur - has become inflamed.
Normally, the tronchanteric bursa prevents the tendons of the gluteus medius and the gluteus maximus from rubbing on the bone.
What causes Tronchanteric Bursitis?
Tronchanteric Bursitis, and the associated hip pain while running, primarily occur because the gluteus medius and gluteus maximus muscles have become weakened - this happens when we often spend all day sat down.
When we then start running, the glutes become inflamed and angry, and begin rubbing on the bursa - this causes the Tronchanteric Bursitis.
Exercises to treat hip pain in runners
Strengthening the glute muscles is a great way to treat runners’ hip pain, as this means they’re far less likely to become inflamed and therefore rub on the bursa.
So to reduce this hip pain and also the chances of developing Tronchanteric Bursitis, there are some simple exercises we can do to strengthen the gluteus medius and the gluteus maximus.
Gluteus medius exercise
Begin by lying down on your side, with your elbow on the ground and your hand supporting your head. Your legs should be stacked on top of each other.
Lift the top leg up and high as you comfortably can, while rotating your foot so that your toes point to the sky.
Lower your leg back down to its starting position and repeat twelve times.
Repeat with the other leg, while lying on your other side.
Tip: if you want to make this exercise more difficult, you can ask someone to place some slight pressure on your leg as you lift it up. This will force your gluteus medius to work even harder to lift the leg.
Gluteus maximus exercise
Start this exercise on your hands and knees.
Lift one leg in the air, going directly up behind you. Keep a slight bend in the knee. At the top of the rep, you should be able to feel the glute muscle engaging.
Lower the leg back to the starting position, and repeat five times.
Repeat with the other leg.
Tip: Again, you can ask a partner to place some light pressure on the top of the thigh as you do the exercise. This will make it a little bit harder, forcing the gluteus maximus to work even harder.
Other ways to treat hip pain in runners and Tronchanteric Bursitis
If you’re suffering from hip pain when you run, and you think you might have Tronchanteric Bursitis, it’s a good idea to speak to a medical professional first. This will make sure you’re treating it in the correct way, and that you won’t injure yourself further.
VPS Medicine’s team of osteopaths and physiotherapists can create a treatment plan that is specific to your body and your circumstances. We can treat you in our East London clinic, and also give you exercises to take home and work on.