If you have an injury, burning could be a sign you've pushed yourself too hard.
Athletes often experience hip pain. Runners may be especially prone to hip pain and injury because of the repetitive impact on the hips while running. If you have hip pain or burning hip flexors after running, learn exactly why the pain occurs and how you can manage it.
Get to Know Your Hip Flexors
Hip flexors are a group of muscles surrounding the top of the thighs, which connect your upper leg and your hip. You need the hip flexor muscles for most movements involving your lower body, such as bench presses, overhead presses, deadlifts and squats. Some of the main hip flexor muscles are rectus femoris, iliopsoas, tensor fasciae latae, sartorius pectineus and gracilis.
Hip flexors allow you to flex your hip and bend your knee. With a sudden movement like changing your direction fast, or kicking, sprinting or running, hip flexors can tear and stretch. Runners are among the top athletes who are more likely to endure hip flexor burning or pain. Avoid banked surfaces while running to lessen stress on the hips.
Prevent with Hip Stretches
Before you go for a run, engage in some hip stretches. Stretching loosens up your tight hip flexors so they'll be better prepared for the motion and impact of running. There are various hip stretches you can try.
Crescent Lunge Knee-Ups: Begin by positioning yourself in a high lunge and keeping your left foot forward. Your knee should remain bent at a 90-degree angle. While keeping your hips square, make sure your toes are facing forward. Lift your arms so they are straight up in the air as you're standing, and bring your right knee up toward your chest.
Get back into the starting position. Repeat for 10 repetitions. Once you reach 10, switch to the opposite leg.
Low Lunge Variation: Begin by getting into a low lunge, with your left foot resting on the ground. Position your hands so your palms are flat on each side of your left foot. Untuck your right toes and raise your right arm over your head while you lean to your left side. Now hold this position while you take five deep breaths. Repeat on the other side.
Treat Hip Pain and Burning
While your hips may feel sore or stressed during running, hip pain is not normal if it doesn't subside; it can indicate an injury. If your hip pain is ongoing or gets worse, contact your doctor or a sports medicine specialist. Sometimes hip fractures can be misdiagnosed, so a complete evaluation is needed. Evaluations usually include an MRI, an X-ray or a bone scan.
If you're diagnosed with tendinitis, you will have to ease up on running for a while. You will also need to apply ice to the area and make sure you stretch periodically. If you notice pain while walking, doing stretches or light exercise in a pool may provide some relief.
Greater trochanteric bursitis is another hip condition that can occur. If you receive this diagnosis, you will need to stretch and strengthen your hip abductors and gluteal muscles.
It's beneficial to apply ice to the area that hurts for at least 15 minutes a few times per day. If your injury is severe, you may need a cortisone injection. Any type of worsening pain that raises suspicion of a stress fracture should be brought to the attention of your doctor promptly.