Burning Hip Flexors and Running

by Van Thompson, Demand Media

Your iliopsoas -- more commonly known as your hip flexors -- flex your hips and rotate your spine. These movements form the foundation of running, so it's not unusual to feel tension or pain in your hips during or after a run -- particularly if you're out of shape. Burning can be caused by a number of factors, but if the pain is severe, call your doctor.

Muscle Injuries and Tension

If you have injured a muscle, you may feel a sharp, burning pain. If the pain comes on suddenly, this is strong evidence that you've injured yourself. Muscle tension can also cause burning, particularly if you haven't properly warmed up. If you're mostly sedentary or new to running, you're especially prone to this kind of tension.

Lactic Acid Buildup

As your muscles grow exhausted, lactic acid begins to build. This can cause a burning, aching sensation. You're especially prone to lactic acid buildup if circulation in the area is limited. This can be due to poor circulation, constrictive clothing or performing routines such as weightlifting as you run. If the burning occurs after a long workout, it's likely due to lactic acid and is a clear sign that your body's had enough for the day.

Chronic Conditions

Arthritis, which can cause pain around the joints, can cause a burning sensation in your hips that may feel like it's coming from your hip flexors. Similarly, osteoporosis, which weakens your bones, may also cause burning. Regular exercise can play a key role in combating these disorders and improving symptoms, but you should talk to your doctor about the best fitness routine for your condition.

Preventing Burning

Warming up before you run gets your muscles ready to work, and can help reduce your risk of injuries and burning. Try walking for five minutes, picking up the pace until you're jogging and then running. Stay hydrated and focus on taking slow steady breaths, as your muscles work less effectively when they're not getting oxygen and you're dehydrated. Gentle massage before and after your running routine can help loosen up tense muscles.

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