12/09/2026
Worth a read, as so many of us struggle with this.
Strand Athletics Club
In Touch Athletic Club, Kuils River
Cape Town Runners
Hip pain after running sends a lot of runners into worry, but the majority of cases come down to two culprits: hip flexor strain and gluteal tendinopathy, which together account for roughly 60% of running-related hip pain. And both share the same underlying cause — a combination of weak glutes and tight, overworked hip flexors. Fix that imbalance and most hip pain resolves.
The imbalance develops predictably, especially with modern lifestyles. Lots of sitting shortens and tightens the hip flexors at the front of the hip, while the glutes at the back become weak and underactive. When you run, the overtight hip flexors get strained and the weak glutes can't do their job of stabilizing and powering the hip, so the tendons and muscles around the hip get overloaded. The result is pain at the front (hip flexor) or the side (gluteal tendinopathy) of the hip.
The good news is that most cases resolve within 4-8 weeks with the right approach: stretching and releasing the tight hip flexors, strengthening the weak glutes, and managing training load while it settles. Hip flexor stretches (held 45-60 seconds), glute strengthening (bridges, clamshells, hip thrusts), and reducing prolonged sitting all address the root cause. Rather than just resting and hoping, correct the underlying weak-glute/tight-flexor pattern, and you'll not only resolve the current pain but prevent it from coming back.
