Running Injury Treatment - Spokane, WA
HIP PAIN WHILE YOU RUN--NOT USUALLY WHAT YOU THINK
Hip pain is a common running injury we treat at the Movement Clinic. Understanding the problem is the first step to getting back to running.
Does This Sound Familiar?
Pain that follows you on and off the course
"My hips feel tight when I start my run and when I get up from a chair."
"I can't lay on my side anymore."
"I feel pain deep in my groin."
"I'm even having trouble walking uphill or upstairs."
"My hip pain started after I increased my mileage."
"My hip hurts and I notice I can't stand on one leg very well."
Why It Happens
Two patterns we see in almost every runner with hip pain
OVERSTRIDING
Overstriding happens when a runner's foot hits the ground out in front of the body. This causes a braking force to move up the leg and thigh. The bones of the hip are compressed on one another. This causes irritation to the hip.
HIP DROP
Hip drop is when as the runner's foot hits the ground the same side hip kicks out to the side. This creates a lot of rotational force on the hip and can lead to irritation of the surrounding muscles and the joint itself.
What's Driving It
The physical reasons these patterns develop
Running mechanics don't happen in isolation. They're usually the body's way of working around a physical limitation. When we evaluate runners with hip pain, we commonly find one or more of these:
POOR SINGLE LEG STANCE
Runners who have difficulty balancing on one-leg have difficulty maintaining their posture, alignment and landing mechanics. This can drastically reduce power of the leg.
POOR HIP ACTIVATION
Poor activation of the hip muscles causes inefficiencies in posture, alignment and landing. This can cause damage to the tissues of the hip.
INADEQUATE WARM-UP
Most runners go from a desk or a car seat directly to their run. Cold, stiff tissue limits mobility and magnifies poor running mechanics. A 5-10 minute targeted warm-up makes a measurable difference.
HIP MOBILITY LIMITATIONS
When a runner's hips get tight it usually causes a forward tilt at the pelvis. This narrows the space the hip has to work with and causes pain and problems.
POOR LOWER BODY MECHANICS
When the legs are landing out in front of the body this is hard on the hip. When the hip, knee and ankle are having difficulty coordinating the landing this too causes problems for the hip.
POOR RECOVERY BETWEEN RUNS
Small irritations accumulate. Without consistent recovery work between runs, stiff joints and tight muscles compound--turning a minor issue into persistent pain that follows you all year.
Our Approach
How we evaluate running-related hip pain at the Movement Clinic
Most hip pain treatment starts with the symptom. We start with the movement--because that's where the answer usually is.
01
FULL MOVEMENT ASSESSMENT
We assess basic mobility, stability, and movement patterns across your whole body--not just your hip. This reveals any physical limitations which may be contributing to the problem, not just where it hurts.
02
RUNNING-SPECIFIC BIOMECHANICAL TESTING
We assess your strength, power and running mechanics to see how your physical limitations connect to your running pattern. Understanding whether pain is coming from physical restrictions, running mechanics, or both shapes everything that comes next.
03
SPORTS CHIROPRACTIC CARE
Targeted adjustments restore motion to stiff joints and reduce irritation to the affected areas of the body. Soft-tissue treatments help loosen muscles and reduce pain.
04
RUNNING-SPECIFIC REHABILITATION
We use exercises to help you learn how to use the areas of your body that have been too locked up to work properly. We work to strengthen those muscles so you don't end up back where you started again.
05
RETURN TO RUN PLANNING
We use our Rock your Run training guide to help you understand how to warm-up, train between runs, and manage load so you can keep running--not just recover from it.
Common Question
Should you stop running if your hip hurts?
Some initial rest is helpful in recovering from hip pain related to running. Once treatment has been initiated and recovery is underway, most runners are able to resume running during the rehabilitation process.
Pain lasting more than 1-2 weeks, recurring flare-ups, or hip pain that's affecting your distance or consistency are all signs that it's worth getting assessed sooner rather than later.
What to Expect
Realistic recovery timelines
Every runner is different, but here's what we typically see based on the nature of the issue.
6-8 VISITS
Acute Flare-up
Recent onset, first-time issue. Fast response with the right treatment and activity modification
4-8 WEEKS
Persistent or Recurring Pain
Pain that has been present for weeks or months, or keeps coming back. Requires addressing the underlying movement dysfunctions.
8-16 WEEKS
Performance Rebuild
Full recovery requires building the necessary mobility, strength and running mechanics needed to stay pain-free for the long term.
Frequently Asked Questions
Questions runners ask us about hip pain
Q: Can a chiropractor actually help with running-related hip pain?
A: Yes--particularly when the care is movement-based rather than just adjustment-focused. Chiropractic care that combines adjustments with targeted mobility and strength work addresses both the pain and the underlying pattern driving it. Most runners see meaningful improvement within a few weeks.
Q: Do I need imaging before coming in?
A: No. In most cases of running-related hip pain, imaging isn't the first step. Our movement assessment gives us the information we need to get started. If imaging becomes relevant, we'll let you know and we can help order it.
Q: Is this just age--should I expect hip pain as a runner?
A: This is one of the most common things we hear--and it's rarely true. Running-related hip pain is almost always the result of a movement pattern, not age. We regularly work with runners in their 50s, 60s, and 70s who resolve persistent hip pain once the underlying cause is identified.
Q: Should I rest completely, or can I keep running?
A: Some initial rest can be helpful to recovery. We'll assess your situation and give you specific guidance on what to modify your play during your recovery. Many runners are able to continue with some adjustments to volume, warm-up and cool-down routine.
Q: How is this different from seeing a regular chiropractor or physical therapist?
A: Our team specializes in working with runners and active adults. We assess movement patterns, understand running mechanics, and build treatment plans that include targeted exercise and adjustments. We're focused on solving the problem and getting you back to running.