- Cut running to a minimum, or stop and cross train, and then make sure you follow the correct protocol for introducing running again (video).
- Perform the ‘IMPORTANT’ and ‘OPTIONAL’ video advice below.
- Perform the ‘ESSENTIAL CHECKS’ videos below, which assess if you need orthotics, how stable your hip muscles are (if they are not, then click here), if there is a difference in your leg lengths, whether you need new shoes, if your core stability is strong enough (if it isn’t, then click here).
- Ensure you check you are running with good form (click here)
- Before following the rehabilitation advice, read our treatment precautions.
- Running in chest-high water is a very good way of keeping the running-specific fitness up without the pressure of weight bearing. With osteoarthritis of the hip, cross training and rest days are an important addition to your routine to minimise further wear and tear.
- Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen help reduce the pain and inflammation.
- Acupuncture can be helpful.
- Keeping the hip warm with heat packs and extra layers of clothing can be helpful.
Osteoarthritis (wear and tear) of the hip
It is likely that the cause of your hip or groin pain is due to Osteoarthritis of the hip joint.
Osteoarthritis of the hip joint is also known as 'wear and tear', degeneration of the hip joint, or simply OA. It is a process that takes place over a long period of time involving degradation of the hip joint including a loss of the joint cartilage.
Below you will find advice as to how to deal with this injury – by becoming a member, you can
also access all our video advice.
Remember to have this confirmed by your sports doctor, or sports therapist.
You can diagnose other running injury’s here.
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Follow the information and Video advice below
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Important Optional Essential checks
- How to return to running
- Foam rolling of Iliotibial band
- The application of heat
- Hip looseners
- Inner Thigh Stretch
- Inner Buttock Stretch
- Front of hip stretch
- Hip joint stretch
- Groin stretch
- Hamstring stretch
- Front of thigh Stretch
- Hip stabilising exercise
- Squats
- Core stability strengthening
- Swiss Ball balancing
Osteoarthritis (wear and tear) of the hip
Attention!
There are many potential causes of hip and groin pain, which can include hernias and fractures.
Ensure you seek advice from your doctor or sports therapist.
Also, with any groin pain in teenagers, seek a medical opinion.
