Short answer
Pain at the front of the hip when running is often an irritated hip flexor tendon or muscle, especially after more hills, speed work or a jump in mileage. It usually responds to reducing the aggravating sessions and strengthening. Deep groin pain that worsens with every run and hurts when hopping needs prompt assessment to rule out a bone stress injury.
Common causes
Hip flexor strain or tendinopathy
Pain lifting the knee, sprinting or running uphill.
Hip joint irritation
Pinching at the front of the hip, also with deep squats or sitting.
Bone stress injury
Deep groin pain that builds through each run, more common with low energy availability and big training jumps.
What usually helps right now
- Reduce hills and speed work for a week or two.
- Keep easy, flat running if pain stays mild.
- Start gentle hip flexor and glute strength work.
What to avoid
- Aggressive hip flexor stretching on a sore tendon.
- Running through pain that builds during the run.
When to book an assessment
- Pain is lasting more than two weeks.
- You have a race coming up.
Get urgent medical care if
- Groin pain that worsens with weight-bearing, hurts when hopping, or causes a limp: stop running and get assessed promptly.
How we treat it
- AssessHistory, movement and clinical tests, with screening for anything that needs a doctor.
- ExplainA clear diagnosis in plain language, and what recovery usually looks like.
- TreatHands-on care where it helps: joint and soft tissue work, dry needling or adjustments.
- RebuildExercises and a training plan so it holds up, with an end point.
Questions
Should I stretch a sore hip flexor?
Gentle stretching is fine if it feels good, but strengthening usually helps more.
Can I keep running?
Often yes, on flat ground at easy pace, if pain stays mild.