Why do I feel pelvic pain when running (and how do I get it to stop)?

Running can be a great form of exercise. It can improve cardiovascular health, help with weight loss and boost your mood. Unfortunately, this exercise can get unpleasant when you feel pelvic pain while running. Addressing pelvic health is important for maintaining well-being. Issues with pelvic health can affect other areas of your life and cause pain. Pelvic pain can be uncomfortable and interfere with your ability to exercise; finding relief is an important step so you can get back to running without pain.

What causes pelvic pain when running?

Pelvic pain is a common condition, affecting almost a quarter of people 18 to 65 years old. There are many causes and risk factors that may be responsible in any given case. It is important to remember there may be multiple factors playing a role in causing your pelvic pain. Here are some of the most common causes:

• Tight hip flexors — Hip flexors are a group of muscles based around the front of the hip. Because these muscles are located near the pelvis, they can cause pain in the same areas. When the hip flexor muscles are tight, they can pull at the pelvis and cause pelvic pain while running. Hip flexors can be made tight by a sedentary lifestyle, poor posture or excessive strain during exercise.
• Weak pelvic floor muscles — The pelvic floor is a group of muscles that help support your urinary and reproductive systems. Weakness in the pelvic floor can cause pelvic pain, among other symptoms. If your muscles are unable to support your pelvis properly, you may experience pain while running. Issues in the pelvic floor can be caused by pregnancy, surgery and injury. Other lifestyle factors can also affect the pelvic floor.
• Running on hard surfaces — If you regularly run on hard surfaces like concrete, the continuous impact on your body can be a cause for pelvic pain while running. Rough or uneven terrain can add to this effect. If you run without wearing the right shoes, you may not be getting the leg support you need to prevent pain.
• Lasting injury symptoms — It is best to be careful with exercise after a serious injury or surgery. Your body is vulnerable during recovery. Injuries to the pelvis, hip and lower back can cause pain while running. This pain can be made worse through overuse, so running might not be a good idea for the time being. It may be helpful to find alternative exercise methods when dealing with certain injuries. The injuries that can lead to pelvic pain include stress fractures, strains and sprains. 

How can I prevent pelvic pain when running?

Many of the issues that cause pelvic pain can get worse when they go unaddressed. This is why it is important to find ways to manage, relieve and even prevent pain. A physical therapy specialist can help you find the best treatment route for your situation. Here are some of the most effective ways you can start addressing pelvic pain now:

• Stretch your muscles — Stretching your hip flexors and pelvic floor muscles can help prevent tightness and pain. Stretching exercises like lunges can be done before and after running to ease any pain before you start to run. You can also complete targeted strengthening exercises to bolster your pelvic floor muscles.
• Wear the right shoes — The shoes you wear while running can affect the muscles and tendons through your whole body. The best running shoes will provide adequate arch support and balanced levels of padding throughout the shoe. This keeps all the support from concentrating on one part of the foot and neglecting the rest. The wrong shoes can cause imbalance and tension, leading to pelvic pain. The right shoes can address those symptoms and make running easier.
• Get enough rest — If you’re experiencing pelvic pain while running, it is important to take a break and rest. Continued stress on areas where you are experiencing pain can make symptoms worse. After resting, try taking your exercise at a more manageable pace. You may need to build your endurance gradually to prevent further pelvic pain.
• Try physical therapy — You can treat a wide variety of conditions with physical therapy. Physical therapy specialists can help with pain management solutions designed to relieve and prevent pelvic pain while running. A treatment plan for pelvic pain is likely to include guided exercise, stretching and manual therapy techniques.

Alliance PTP is ready to help you find top-notch physical therapy for pelvic pain

At Alliance Physical Therapy Partners, we’re proudly bringing together physical therapy practices across the country to help people get the high-quality PT they need. 

Want to see a physical therapist in person? We can put you in touch with an Alliance PTP partner that’s close to you and that can help you address pelvic pain when running. 

Not keen on in-person PT sessions or not close to an Alliance PTP partner? No worries. We also offer effective and affordable virtual physical therapy through our Agile Virtual Physical Therapy platform. 

Come find help for your injury or chronic condition today!