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Are You At An Increased Risk For Hip Tendonitis?

Posted on September 20 2023

Hip tendonitis, a common orthopedic condition, occurs when the tendons that connect muscles to the hip joint become inflamed. This condition can be extremely painful and debilitating, affecting people of all ages and activity levels. While hip tendonitis can result from various causes, certain sports have a higher risk of causing this condition due to their repetitive and demanding nature. In this post, we will explore the common causes of hip tendonitis and delve into the sports that have the highest percentage of injury related to this condition. Additionally, we will discuss preventive measures and treatment options to help individuals manage and prevent hip tendonitis effectively.

Causes of Hip Tendonitis

Hip tendonitis typically occurs due to overuse, poor biomechanics, or trauma. Here are some of the main contributing factors:

  1. Overuse and Repetitive Strain: One of the leading causes of hip tendonitis is overuse or repetitive strain on the hip tendons. This often happens in activities that involve continuous and repetitive hip movements, such as running, cycling, or dancing.

  2. Poor Biomechanics: Improper alignment and mechanics can increase stress on the hip tendons, leading to inflammation. Poor posture, muscle imbalances, and abnormal gait patterns are common culprits in this regard.

  3. Age and Degeneration: As individuals age, the tendons in the hip can naturally degenerate, making them more susceptible to injury. This is particularly true in those who have not maintained a consistent exercise regimen.

  4. Trauma and Accidents: A sudden fall or impact can lead to hip tendonitis. These traumatic incidents can cause immediate inflammation and pain in the hip area.

  5. Muscle Imbalances: Muscle imbalances in the hip region, where some muscles are stronger or weaker than others, can put undue stress on the tendons. This can result from inadequate strength training or an imbalance in muscle flexibility.

Now that we've explored the primary causes of hip tendonitis, let's delve into the sports that carry the highest risk of injury.

Sports with the Highest Risk of Hip Tendonitis

  1. Running: Running is a high-impact sport that involves repetitive hip flexion and extension. Long-distance runners, in particular, are prone to hip tendonitis due to the continuous strain placed on their hip tendons. Factors like uneven terrain, poor running form, and inadequate warm-up can exacerbate the risk.

  2. Cycling: Cyclists also face a significant risk of hip tendonitis. The constant pedaling motion can lead to overuse injuries in the hip region. Poor bike fit and prolonged rides without proper rest can contribute to the development of tendonitis.

  3. Dancing: Ballet and other forms of dance can put tremendous stress on the hip tendons, especially when performing complex movements and stretches. Dancers often push their bodies to the limit, which can lead to overuse injuries in the hip.

  4. Soccer/Football: Soccer and American Football are dynamic sports that involves sprinting, cutting, and sudden changes in direction. These movements can strain the hip tendons, especially during intense matches. Additionally, these football and soccer players are at risk of traumatic injuries that can lead to hip tendonitis.

  5. Basketball: Basketball players are susceptible to hip tendonitis due to the repetitive jumping, pivoting, and lateral movements involved in the sport. Hip tendonitis can develop gradually or as a result of sudden, forceful actions on the court.

  6. CrossFit: CrossFit is known for its intense workouts that combine various exercises, often involving the hips. The high-intensity nature of CrossFit can lead to overuse injuries in the hip region, especially when proper form and technique are not prioritized.

  7. Weightlifting: Weightlifting, both Olympic and powerlifting, demands significant hip involvement in movements like squats, deadlifts, and cleans. While strength training is essential for many athletes, improper technique and overloading can strain the hip tendons.

Preventive Measures and Treatment

Preventing hip tendonitis and managing it effectively require a multifaceted approach. Here are some strategies to consider:

  1. Proper Warm-up and Cool-down: Always start your sport or exercise with a thorough warm-up and end with a cool-down routine that includes stretching and mobility exercises for the hip muscles and tendons.

  2. Strength Training and Muscle Balance: Incorporate strength training exercises that target the hip muscles, helping to maintain a balanced musculature around the hip joint. This can reduce the risk of imbalances leading to tendonitis.

  3. Technique and Form: Ensure that you are using proper technique and form in your chosen sport or exercise. Consider working with a coach or trainer to fine-tune your movements.

  4. Gradual Progression: Avoid rapid increases in training intensity or volume. Gradually progress your workouts to allow your body to adapt to the demands placed on your hip tendons.

  5. Rest and Recovery: Adequate rest is crucial for tissue repair and preventing overuse injuries. Incorporate rest days into your training schedule and listen to your body when it signals fatigue or discomfort.

  6. Footwear and Equipment: Use appropriate footwear and equipment that is well-suited for your sport. Ill-fitting shoes or equipment can contribute to poor biomechanics and increased strain on the hip.

  7. Physical Therapy: If you have a history of hip injuries or are at risk, consider consulting with a physical therapist. They can create a personalized plan to strengthen and stabilize your hip region.

  8. Anti-Inflammatory Treatment: In cases of acute hip tendonitis, anti-inflammatory medications, ice wraps, and rest may be prescribed by a healthcare provider to reduce pain and inflammation.

  9. Corticosteroid Injections: In some instances, corticosteroid injections may be recommended to provide short-term relief from inflammation and pain.

  10. Surgery: In severe cases of hip tendonitis that do not respond to conservative treatments, surgical intervention may be necessary to repair or remove damaged tissue.


Hip tendonitis is a painful condition that can significantly impact one's quality of life and athletic performance. While it can arise from various causes, individuals engaged in sports that involve repetitive hip movements are at a higher risk. Understanding the causes and implementing preventive measures, such as proper warm-up, strength training, and technique improvement, can help reduce the likelihood of hip tendonitis.

In the event of hip tendonitis, early diagnosis and appropriate treatment are essential for a full recovery. By following these guidelines, athletes and active individuals can continue to enjoy their chosen sports while minimizing the risk of hip tendonitis and its associated pain and discomfort. Remember, always consult with a healthcare professional for an accurate diagnosis and tailored treatment plan.