Common Hip Injuries and How Physiotherapy Can Get You Back on Track

Running is a fantastic way to stay fit and healthy, but it can also place significant stress on the hips. From mild discomfort to debilitating pain, a hip injury can sideline even the most dedicated athletes. This blog post explores common hip injuries in runners, explains their causes, and highlights how physiotherapy can help in recovery and get you back on the road or track.

Common Hip Injuries Among Runners

Runners can experience a variety of hip injuries[1], often due to the repetitive nature and high impact of the sport. Here are some of the most common conditions:

• Hip impingement (FAI): Femoroacetabular impingement (FAI)[2] occurs when the bones of the hip joint are abnormally shaped, causing them to rub against each other during movement. This can lead to pain, stiffness, and a reduced range of motion.
• Muscle strains: Muscle strains, particularly of the gluteal muscles (e.g., gluteal tendinopathy) or hip flexors, are common in runners due to overuse or sudden forceful contractions. These strains may cause pain, tenderness, and weakness in the affected area.
• Stress fractures: Stress fractures are tiny cracks in the bone caused by repetitive stress. In runners, these fractures[3] can occur in the femoral neck or pelvis, leading to deep, aching hip pain that worsens with activity.
• Bursitis: Bursitis is the inflammation of the fluid-filled sacs (bursae) that cushion the hip joint. Trochanteric bursitis, affecting the bursa on the outer hip, is a common cause of lateral hip pain in runners.

Understanding the causes and symptoms of these injuries is recommended for seeking appropriate care and managing your recovery.

Biomechanical Factors Contributing to Hip Pain

Running involves a complex interplay of forces and movements. Subtle biomechanical abnormalities[4] can place excessive stress on the hip joint, predisposing runners to injury. Here are some key factors:

• Overpronation: Excessive inward rolling of the foot upon landing can transmit abnormal forces up the leg to the hip.
• Pelvic instability: Weak core or hip muscles can lead to instability in the pelvis, causing increased stress on the hip joint.
• Reduced hip range of motion: Limited hip flexion or extension can alter running mechanics and increase the risk of injury.
• Weak hip abductors: Weak muscles on the outside of the hip can contribute to pelvic instability and hip pain.
• Tight hip flexors: Tight muscles at the front of the hip can restrict hip extension and alter running form.
• Hamstring tightness: Tight hamstrings can also affect pelvic alignment and contribute to hip pain.

Addressing these biomechanical factors, muscle imbalances, and flexibility limitations is advisable to treat and prevent hip injuries in runners.

Physiotherapy Treatment for Runner’s Hip Injuries

Physiotherapy offers a comprehensive approach to managing hip injuries in runners, aiming to alleviate pain, restore function, and prevent recurrence. When you visit a physiotherapy clinic in Singapore, a physiotherapist will conduct a thorough assessment to identify the cause of your hip pain and recommend a treatment plan.

Common physiotherapy approaches include:

• Manual Therapy: Hands-on methods, such as joint mobilisation and soft tissue release, may help improve hip joint mobility, reduce muscle tension, and alleviate pain.
• Exercise Therapy: A tailored exercise programme can help strengthen weak muscles, improve flexibility, and enhance proprioception (body awareness). This may involve strengthening and stretching exercises, as well as proprioceptive training to improve balance and coordination.
• Gait Analysis and Correction: The physiotherapist may also analyse your running gait to identify biomechanical abnormalities contributing to your hip pain. They can then provide guidance and exercises to address these issues.
• Modalities: In some cases, modalities like dry needling treatment or shockwave therapy may be used to manage pain and promote tissue healing.

The specific treatment plan may vary depending on the nature and severity of your hip injury.