Apex Sports Clinic

Post-Marathon Hip Recovery: Tips for Speeding Healing and Preventing Injuries


1. Rest and Recovery: Allow your body to heal by itself. This involves giving up running and other high-impact exercises that might put stress on your hips. Give your tendons, ligaments, and muscles enough time to heal completely before you resume training.

2. Ice Therapy: Using ice packs on your hip region can help numb pain and reduce inflammation. Use an ice pack several times a day for 15 to 20 minutes at a time, particularly in the first 48 hours following the marathon.

3. Compression: You can help your hips heal by reducing swelling and supporting them with compression wraps or garments. If you experience any tingling or numbness, make sure the compression is just right—not too tight—and take off the compression gear.

4. Elevate Your Legs: Raising your legs can help decrease hip swelling and enhance blood flow. For best results, try to raise your legs above the level of your heart whenever you’re at rest.

5. Gentle Stretching: To increase hip mobility and flexibility, begin incorporating gentle stretching exercises once the acute pain has subsided. Concentrate on hamstring, glute, and hip flexor stretches.

6. Strength Training: You can enhance stability and defend future injuries by engaging in exercises that strengthen the muscles surrounding your hips. Include movements in your routine such as clamshells, hip bridges, lunges, and squats.

7. Cross-Training: To keep up your fitness without straining your hips during your marathon recovery, take into consideration low-impact aerobic activities like yoga, cycling, or swimming.

8. Appropriate Nutrition: Ensure that your body is receiving the nourishment it requires to rebuild and mend muscle tissue. Make an effort to eat a well-balanced diet that includes whole grains, fruits, vegetables, lean protein, and healthy fats.

9. Hydration: Staying properly hydrated is crucial for tissue healing and general recuperation. Drink lots of water to achieve this.

10. Listen to Your Body: Throughout the healing process, pay attention to any hip pain or discomfort. Avoid pushing through anything that doesn’t feel right. Allow yourself the time and room you require for a full recovery.


1. Warming up properly: It’s important to warm up your muscles and joints before beginning any kind of physical activity. Mobility exercises, light aerobics, and dynamic stretching can help your muscles acquire more blood flow and get ready for action.

2. Strength Training: To develop strong muscles and enhance joint stability, include strength training exercises in your routine. Exercises that target multiple muscle groups and correct imbalances or weaknesses should be prioritised, as well as compound movements.

3. Using proper form and technique: To lower your risk of injury, use proper form and technique when exercising. Consider working with a certified personal trainer or coach who can offer advice and criticism if you’re not sure how to perform an exercise correctly.

4. Use the right equipment: Make sure you have proper shoes and other gear that are appropriate for the activity you have chosen. Worn-out footwear and equipment should be replaced on a regular basis to guarantee proper support and protection.

Keep in mind that each person has a unique body, so what works for one might not work for another. For personalised advice and treatment, it’s essential to speak with a medical professional if you’re dealing with chronic or severe hip pain.