Stretching against hip pain after jogging

Even though jogging has become a popular sport in Germany and you don’t think you can do much wrong, there are still some mistakes that beginners make in running. Jogging is very stressful for the foot as well as the joints of the entire lower extremity, because with each step the whole body weight must be supported. It is therefore essential to wear good footwear to avoid incorrect weight bearing and the associated poor posture.

Poor posture in the foot or knee can ultimately affect the hip joint and cause hip pain there. Bow legs, for example, promote the occurrence of the typical bursitis in the hip joint, which is accompanied by severe pain. Especially beginners in running are very susceptible to this.

On the one hand, because the muscular apparatus is not yet so well developed and it is a new and unaccustomed strain. On the other hand, beginners are often unaware of the aspect of correct stretching after jogging and the need to take breaks from exercise. A lack of stretching or overloading can lead to tension, hardening and irritation of muscles near the hip joint.

Therefore, especially as a beginner, you should make sure to stretch the leg muscles extensively after jogging. In addition, a rest day should be taken after 3 days of exercise at the latest to give the muscles time to regenerate. Pain that otherwise occurs in the hip is usually only a sign of overstrain, incorrect loading and lack of stretching.

Bursitis after jogging

Hip pain after jogging can in many cases be traced back to the presence of a bursitis trochanterica. In addition to the stabbing hip pain, the presence of a local pressure pain over the large trochanter (trochanter major), a palpable bone point on the outside of the hip, speaks for bursitis. Classical symptoms besides hip pain are redness, swelling, overheating and restricted mobility.

The hip pain can become worse under stress and in some cases radiate into the groin. Especially with joggers, it is essential to identify the occurrence of hip pain with local pressure pain as bursitis, since it can be treated well as a relatively harmless cause. The main cause of bursitis when jogging is mechanical overload.

Trauma is rarely responsible for the pain, since jogging is not a contact sport with an increased risk of falling. The pressure pain is localized at the end of the thigh bone near the hip joint at the large rolling hill, the Trochanter Major, because that is where the bursa is located. In general, the bursae have the task of acting as sliding bearings, so that they can be irritated and inflamed by heavy strain.

Jogging is considered to be a very predisposed sport for bursitis, since the movement process puts stress on the hip joint with every step. Therapeutically, an anti-inflammatory and analgesic ointment can be applied to the outside of the hip above the inflamed bursa. In addition, it is essential to immobilize and protect the hip until the symptoms, especially the pain, subside.