Hip & Glute Pain

The hip is where most running mechanics are won or lost. When it is weak, stiff, or slow to fire, the knee, shin, and low back pay for it — so hip pain is often the first honest warning you get.

Deep hip pinching, a nagging glute ache, or pain sitting after a run all come from different structures. Sorting out which one takes hands and eyes, not a search result.

What It Feels Like

Pinching in the front of the hip at the top of the stride
Deep glute ache that worsens with speed work or hills
Pain sitting, driving, or on the first mile after sitting
A feeling that one hip is tight or locked no matter how much you stretch

Why It Happens

Glute medius and glute max weakness or poor timing
Short hip flexors and a pelvis that never gets neutral
Restricted hip rotation compared to the other side
Low back or SI joint involvement referring into the glute

The Evaluation

What We Check In Person

55 minutes, one-on-one, hands-on. No dividing attention between three patients, and no spending most of the hour on exercises you could have done at home.

Hip rotation, extension, and flexion measured and compared side to side
Lumbar spine and SI joint screening
Glute, hip flexor, and deep rotator strength testing
Single-leg stance and running gait observation
Hands-on work through the deep hip structures

Try This At Home First

Start here. If it does not change in two to three weeks, that is the signal you need eyes and hands on it.

Hip flexor lunge with a tuck

Pelvis tucked under so the stretch lands in the hip, not the low back.

Lateral band walks

Direct glute medius loading in the position running demands.

Single-leg RDL

Hip hinge control with the glutes and hamstrings working together.

Figure-four glute stretch

Eases the posterior hip that tightens with mileage.

This page is general education, not a diagnosis or a treatment plan for your specific injury.

When To Book An Appointment

Pain radiates into the back or down the leg
One side is clearly stiffer or weaker and stretching has not changed it
Speed work is off the table because of it

Book An Appointment Why We're Different