How to Prevent and Manage Muscle Cramps During Exercise

If you’re a runner, you’ve likely experienced some form of hip discomfort at one point or another. Whether it’s a nagging ache, sharp pain, or something that interferes with your ability to run, hip pain can be a frustrating obstacle. Many runners turn to Dr. Google for answers, typing in search terms like “butt pain,” “hip pain while running,” or “why can’t I run?” Unfortunately, these online searches often lead to more confusion than clarity. So, what’s really going on with your hips, and what can you do about it?

In the U.S., there are over 30 million runners, and a significant number of these athletes suffer from hip pain. Around 11% of all running injuries affect the hip and pelvis. If you’re experiencing hip pain, it’s crucial to understand the root causes to address it properly and avoid long-term issues.

Identifying the Source of Hip Pain

There are several common causes of hip pain, and understanding which one is affecting you is key to finding the right treatment. Here are some potential culprits:

Labral Tear
A labral tear typically causes aching pain in the outer hip or groin, often in a “C” shape. It can also lead to pain in the buttocks. Symptoms might include stiffness, clicking, or catching sensations, especially during squatting. If you experience these, running, prolonged sitting, or squatting may aggravate the pain. An MRA (Magnetic Resonance Arthrogram) is the best way to confirm the diagnosis, although physical therapy can help alleviate symptoms without surgery in many cases.

Gluteal Tendonopathy
This condition is commonly mistaken for bursitis and usually causes pain on the outside of the hip, sometimes radiating down the thigh. It often becomes worse when lying on your side, walking, standing, or climbing stairs. Gluteal tendonopathy is often linked to poor posture or habits like standing with your weight on one leg or sitting with your legs crossed. Physical therapy can address these imbalances and reduce pain.

Stress Fracture
A stress fracture may begin as a dull ache in the hip but can become sharp and more intense with weight-bearing activities. Running typically aggravates the pain, while rest tends to provide relief. Stress fractures are diagnosed with an x-ray, but it can take 7-10 days for the fracture to show up. If you suspect a stress fracture, rest is essential—this is one injury you can’t push through.

Lumbar Spine Pain
Sometimes, hip pain isn’t actually from the hip itself but from referred pain originating in the lower back. This condition can present as aching in the hip, groin, or buttocks and may include tingling or numbness. A comprehensive evaluation of your back, as well as your hip, is necessary to diagnose the issue properly.

Trigger Points in Hip Muscles
Tightness and discomfort in the hip muscles are often caused by poor running form, muscle imbalances, or compensations due to previous injuries. Trigger points tend to cause diffuse, achy pain that can often be relieved with foam rolling or using a trigger point ball. However, the root cause of these issues—such as muscle weakness or poor biomechanics—must be addressed to prevent the pain from returning.

Training Habits and Their Impact

Another common factor contributing to hip pain is improper training. If you’ve recently increased the intensity, frequency, or duration of your runs, this could be contributing to the discomfort. Overtraining leads to muscle fatigue, imbalances, and strain, all of which can result in hip pain. Consider dialing back your training and give your body time to recover.

Other factors include:

• Running Shoes: Are your shoes worn out? Replacing them every 300-400 miles is a good practice.
• Bike Fit: If you cycle, a poorly fitted bike can also strain your hips. Have your bike fit checked regularly.
• Cross-Training and Recovery: Be sure to foam roll, stretch, and include cross-training in your routine. Adequate rest and nutrition are also vital for recovery.

When Should You Seek Medical Help?

If hip pain persists for more than seven days and starts to interfere with your regular workout routine, it’s time to seek professional help. Early intervention can save you time and energy in the long run, and in many cases, it’s better to address the issue sooner rather than later.

What Kind of Medical Professional Should You See?

If the pain is severe and prevents you from running or training, start by seeing your primary care physician or an orthopedic doctor. They can rule out serious medical conditions or injuries and refer you to physical therapy if necessary.

For pain that’s more manageable but still limits your training, a physical therapist or chiropractor may be a good first point of contact. Physical therapists specialize in musculoskeletal injuries and can assess your running form, gait, and movement patterns to identify the root cause of your pain. Many states allow you to visit a physical therapist directly without a doctor’s referral, though your therapist may still need one for certain treatments like dry needling.

Chiropractors focus on the neuromuscular system and use manual adjustments to treat overuse injuries. They often work alongside physical therapists to provide a comprehensive treatment approach for recovery.

Final Thoughts

Hip pain doesn’t have to keep you sidelined from your favorite activities. By identifying the source of the pain, reassessing your training habits, and seeking the right medical care, you can address the issue and get back to running stronger than before. Remember, early intervention is key to avoiding long-term complications and making a full recovery.

As someone who once thrived in endurance sports, I know firsthand the passion and dedication that comes with pushing your body to its limits. I loved everything about endurance sports— the sense of community, the commitment, and the exhilaration of pushing through a challenging workout. But it took a life-altering experience for me to realize that pushing too hard isn’t always the answer. It nearly cost me my life.

On April 13, 2015, my son’s first birthday, I experienced a life-threatening cardiac arrhythmia known as ventricular tachycardia during a morning run. I had been feeling unusually tired for weeks, but that day, it felt different—far worse. Despite my body’s signals, I pushed myself to go for a five-mile run, hoping it would help me feel better.

It was a warm spring day, with the humidity returning and pollen blanketing everything in sight. I slipped into my favorite running gear—a pair of Boston Marathon shorts and brand-new shoes. I love the excitement of lacing up a new pair of shoes, but on this day, that excitement would quickly turn into fear.

During the run, I felt “off” several times, occasionally struggling to catch my breath. These feelings would pass, and I assumed I was just out of shape. In my typical fashion, I pushed harder, determined to finish strong. I was training consistently, sleeping well, and staying hydrated. Yet my body wasn’t cooperating.

When I hit the final stretch, I decided to sprint the last half-mile to make up for my slower pace. As soon as I stopped, everything went wrong. I felt dizzy and unstable, unable to keep my balance. My heart raced so violently that I could feel it in my chest. I collapsed onto my front steps, trying to calm myself by focusing on my breath. But nothing helped.

At that moment, I genuinely feared for my life. My heart was beating so rapidly that I could see my chest moving in and out with each beat. I looked down at my Garmin, which was struggling to keep up with my heart rate. The numbers kept climbing—220, then 240, and even 250 beats per minute.

That day, I was incredibly fortunate to survive. I later learned I had a rare genetic heart condition known as ARVC (Arrhythmogenic Right Ventricular Cardiomyopathy). This diagnosis meant no more running, swimming, or cycling for me—activities I had once loved. Despite these restrictions, I am incredibly grateful to still be here to share my story.

Every February, during National Heart Month, I reflect on my experience and use it as an opportunity to raise awareness that athletes are not immune to heart disease. My hope is that by sharing my story, we can encourage early detection and prevention, so others don’t face the same near-death experience I did. If you’re an athlete or know someone who is, it’s crucial to listen to your body and seek help if something doesn’t feel right. Early detection can make all the difference.