HIP AND PELVIC INJURIES IN RUNNING
Hip and pelvic pain and injury during the activity of running are extremely common, making up a significant proportion of the injuries that are experienced by marathon runners, ultra runners and the everyday jogger.
What causes these injuries?
The main cause of hip and pelvic injury is from overuse of the muscles. Straining and applying extra stress onto those muscles, joints and ligaments cause them to work overtime and results in pain and injury that can range from mild to severe, depending on how much those areas are worked.
Repetitive movements that occur during sports like running put strain on the areas in the hip and pelvis, and are therefore more likely to have an increased risk of injury.
What types of injuries can come from running?
There are multiple hip and pelvis injuries that can occur from continuous running.
The hip injuries can come in the form of:
- Muscle strain and tendonitis – this occurs when the muscles in the hips get overused. This may result in stiffness, pains and aches.
- IT band syndrome – this type of injury is common in runners and occurs when the connective tissue along the outside of the thigh becomes tight and irritated. This also occurs from overuse and repetitive movements. There may be tightness in the hip, thigh or knee, along with feeling / hearing clicking or popping.
- Groin pain – there are many things that can contribute to pain in the groin, ranging from stressful running mechanics, inflammation of the joint, poor flexibility, or weakness in the pelvis or abdomen. Pain from these injuries can be caused from sneezing, coughing, walking, running, or stretching.
How can I treat these injuries?
- Can we prevent injuries from happening? It is highly recommended that there are certain things that can be implemented to help decrease the risk of injuries:
- Engaging in a proper stretching session before and after running tend to have a significant impact on the flexibility and strength of those muscles and ligaments that are at risk.
- Strengthening the muscles within the groin and the hip, including the glutes, lower back and quads will also contribute to a lower risk of injury.
- Investing in proper running shoes that can assist in the shock absorption from the impact of running strides have been proven to reduce pain and discomfort in the long term for sports and exercises like running.
- Rest and recovery is also an important aspect to maintain balance in your running regime.
- Wearing a durable and well-fitting compression garment, like the shorts and leggings from the CORETECH® range, are the best chance a runner has to combat any injury especially to the hip and groin.
With any injury Supacore encourages specialist medical advice for each individual case.
How can Supacore's patented technology help?
By wearing a medical compression garment during high impact sports and activities, there is the added advantage to guard against unwanted injury and soreness. As you are running, the compression increases the oxygen and blood flow to the areas under the compression, leading the exercise, in this case running, more efficient and less tiring. An added bonus of wearing the compression shorts and legging is pelvic stability, improved posture and movement. The CORETECH® range has a specialised body mapping that has been designed in collaboration by physiotherapists and endorsed and approved by the Australian Chiropractors Association.
What this medical compression garment does is place external pressure on joints, muscles and tendons around the groin, hip, abdomen and lower back area to provide extra support and stability during that intensive exercise. The tightness of the compression shorts and leggings increases the temperature of the skin and the tissues which then promotes the blood flow throughout the area, and in turn starts to promote healing of worked muscles.
Essential for every runner, beginners to advanced, marathon runners, running during sports or on the treadmill- Supacore supplies the base for added protection and treatment to support your running career.
REFERENCE LIST :
BLACK, N 2021, Common running injuries, www.timeoutdoors.com
CHRISTENSEN, K 2006, Hip and Pelvic Injuries in Runners, www.dynamicchiropractic.com
DE VRIES, C 2016, Do Compression Garments Work?, Sports-health.
Hip Pain from Running: Causes and Treatments 2019, Healthline, viewed 26 November 2021www.healthline.com/health/sports-injuries/hip-pain-running#prevention
Looking for support on your runs? See our women's hip compression shorts and women's running compression.
Hip compression shorts for runners: common questions
Do compression shorts help hip pain when running?
They can help some runners feel more supported. Compression shorts that hold firmly around the pelvis, hips and upper thighs may reduce unwanted movement and make the area feel more stable on your runs. They do not treat the cause of hip pain, so see a physio if pain lasts more than a week or two, wakes you at night or makes you limp.
What are the best compression shorts for hip pain?
Look for shorts that give firm, even support across the pelvis and hips, sit high on the waist and stay in place without rolling. Supacore CORETECH® shorts use 25+ mmHg compression, are Registered with the TGA and are designed to support the pelvis, hips, groin and lower back. Browse women's hip compression shorts or men's hip compression shorts.
Can compression shorts help hip bursitis?
Hip bursitis usually causes pain on the outside of the hip. Compression shorts cannot settle the bursa on their own, but some runners find the support comfortable while they follow a physio-led plan that adjusts their running load and strengthens the hip. Have hip pain assessed before you build your running back up.
Should I choose compression shorts or leggings for hip support?
Shorts suit most runners with hip or pelvic pain because the support sits where you need it and they stay cooler on longer runs. Leggings add support down the thighs and calves, which some runners prefer in cooler weather or for recovery. If you are between sizes, choose the smaller size. Free shipping from A$199, ships worldwide, with 30-day free returns and free size exchanges.