Hip Pain in Sports: Common Causes & Prevention Methods
Whether you are a competitive athlete or enjoy sports as a form of exercise, hip pain is a common problem you might experience. There are multiple causes of hip pain, depending on factors such as the form of exercise, age, and weight. Regardless of your activity level or the sports you play, it helps to understand what your hip pain means and how to prevent it from occurring.
What Hip Pain Feels Like
Determining if your pain is the result of a hip issue depends on the pain’s location. When there is a problem with the hip joint, pain is felt in the front of the hip and groin area. Discomfort that radiates down to the thigh and knee is also a sign of a hip-joint problem.
What’s Causing My Hip Pain?
The causes of hip pain and discomfort are varied, but they include arthritis, fractures, and inflammation. There is a wide range of severity with hip problems, as some injuries just require the RICE method of treatment. Other and more serious problems, like hip fractures, require prompt medical attention and even surgery.
For better treatment and prevention, here are the common causes of hip pain based on the sport being played. Always remember to contact your medical professional if you are experiencing severe pain, have problems with walking, or suffered a debilitating fall. They can accurately diagnose the cause of your pain and prescribe the proper treatment.
Running
Endurance athletes and long-distance runners commonly experience tendonitis and stress fractures. These two injuries are often a result of the repetitive pressure running exerts on the body.
Tendonitis is a condition caused by inflammation around the hip joint and can affect the hip flexors, adductors, and hamstrings.1 This usually occurs when running longer distances than normal or not taking enough rest between runs.
Stress fractures are cracks in the hip bone that come from the continuous impact in activities like running. Symptoms include achy pain in the hip and groin, getting worse when walking and running.
Biking
Cyclists suffer from hip pain caused by over-training and the movements associated with the sport. Common conditions associated with biking include bursitis and snapping hip syndrome.
Snapping hip syndrome is the recurring snapping sensation or popping sound in the hip when walking or getting up. The snapping is usually harmless, but it can lead to bursitis.2
Bursitis happens when the cushion of the bones, tendons and muscles near the hip joint become inflamed. Typical treatment includes rest to prevent future flare-ups.
Dancing
Dancers have intense movements and motions in their sport which can lead to injury. Common causes of hip pain in dancers is hypermobility and hip sprains.
Hypermobility is when joints are extended beyond the normal range of motion, usually without pain. However, this ultra-flexibility can lead to pain in the loose joint or cause unexpected issues with mobility. It’s important for dancers to be evaluated for the negative effects of hypermobility and work to strengthen their joints.3
Hip sprains occur when dancers stretch or tear the ligaments around the hip. This can be a recurring injury and prevention strategies, like stretching, should always be used.
Soccer
Those who play soccer and American football may suffer from a hip labral tear. This is a tear in the ring of cartilage that follows the rim of the hip joint socket. Symptoms include pain in the hip and groin area, worsened by activity. Locking in the hip joint and stiffness are also signs of hip labral tears.
How To Prevent Hip Pain
Preventing hip pain involves properly warming up, strengthening the joint, and taking the needed rest between sporting activities. The types of stretches and exercises to warm up can vary by sport, but always ensure you are preparing your body before beginning to play.
Strengthening exercises reduce stiffness and improve hip mobility. It helps to do a variety of exercises, including resistance training, weightlifting, and body weight training. A physical therapist can show you the proper exercises that are safe and effective for preventing your hip pain.
And always remember to listen to your body. If you feel yourself getting tired or are experiencing the onset of pain, it’s important to rest so your body can recover.
Kintsugi Physical Therapy and Wellness Can Help
Sports are an enjoyable and fulfilling way to get needed exercise no matter your age. Unfortunately, they can come with unexpected pain and injury. If you are experiencing pain or want to learn more about how to prevent injury, Kintsugi is here to help.
At Kintsugi Physical Therapy & Wellness, we’re committed to helping you recover from pain and achieve your wellness goals. Check out our testimonials to see how we’ve helped others on their journey to recovery and improved well-being.
References
(1) Aubrey Bailey, P. (2022, February 17). Why does my hip hurt after running?. Verywell Health. https://www.verywellhealth.com/hip-pain-running-5216174
(2) Snapping hip – orthoinfo – AAOS. OrthoInfo. (n.d.). https://orthoinfo.aaos.org/en/diseases–conditions/snapping-hip/
(3) Gabbey, A. E. (2019, September 19). Hypermobile joints: Causes, treatments, and relief. Healthline. https://www.healthline.com/health/hypermobile-joints#causes