Whether you’re logging miles on the D&R Canal Trail through Princeton or looping Duke Island Park in Somerville, hip pain is one of the most common complaints we hear from local runners. It can show up as a dull ache that fades once you’re warmed up, or a sharper pain that changes how you run. Left unaddressed, it’s also one of the easiest injuries to let quietly derail an entire training cycle.
With clinics in both Princeton and Somerville, our doctors of physical therapy see this injury constantly across every kind of local runner — from first-time 5K trainees to athletes chasing a fall marathon.
Why Local Runners Are Prone to Hip Pain
Central New Jersey’s running routes are a big part of what makes the area great for training, but they place specific, repetitive demands on the hips.
- Flat towpath miles. Both the D&R Canal Trail near Princeton and the Canal Trail through Duke Island Park in Somerville offer long, scenic, flat running — but that repetitive terrain means the same hip muscles absorb the same forces mile after mile, a common driver of overuse injuries.
- Road camber and river-trail slope. Princeton’s historic residential streets and sections of the Raritan River trail near Somerville can subtly slope to one side, loading one hip more than the other over a long run.
- Mixing surfaces. Runners who split time between neighborhood roads, canal towpaths, and rougher trail networks like the Institute Woods or Sourland Mountain Preserve ask their hip stabilizers to adapt constantly — a setup that can expose weaknesses.
- Seasonal mileage jumps. We consistently see hip pain spike in runners ramping up training for fall races after a lighter summer.
Common Causes of Hip Pain in Runners
Hip flexor strain or tendinopathy Pain at the front of the hip, often worse climbing stairs or during the drive phase of your stride, typically points to hip flexor irritation.
Greater trochanteric pain syndrome (outer hip pain) A tender ache on the outside of the hip that worsens lying on that side at night is a hallmark of this common condition.
Gluteal tendinopathy This involves the tendons anchoring the glute muscles to the hip and is especially common after a jump in mileage or a new hill-training block.
IT band syndrome Though usually felt near the knee, IT band pain frequently traces back to weakness or poor control at the hip.
Labral irritation A pinching, catching, or deep groin sensation with certain movements can indicate labral irritation and warrants a professional evaluation.
When Should You See a Physical Therapist?
Some post-run soreness is normal. It’s time to get evaluated if:
- Pain has lasted more than a week or two despite rest
- It’s changing your gait or running form
- It’s progressively getting worse
- You notice clicking, catching, or locking in the joint
- Pain is waking you up at night
Running through hip pain and hoping it resolves is one of the most common ways a minor overuse issue becomes a chronic one.
How Physical Therapy Helps You Recover
At Progression Physical Therapy, treatment starts with identifying what’s actually driving your pain — not just where it hurts. Your plan typically includes:
- A running-specific movement assessment to spot form or strength deficits
- Manual therapy to reduce pain and restore normal tissue mobility
- Progressive strengthening targeting the glutes, hip stabilizers, and core
- A structured return-to-running program so you get back to your routes without re-aggravating the injury
- Training-load education to help prevent it from coming back next season
Runners consistently return to full mileage faster with a targeted strength program than with rest alone — and face a lower risk of the injury recurring.
Get Back to Running — Princeton or Somerville
Hip pain doesn’t have to end your training cycle. Our doctors of physical therapy can build a recovery plan around your goals, your gait, and the routes you run — whether that’s Mercer Meadows, Herrontown Woods, Duke Island Park, or the miles in between.
No physician referral is required to be seen in New Jersey.
Princeton 📍 601 Ewing Street B9, Princeton, NJ 08540 📞 (609) 454-3536
Somerville 📍 153 N Adamsville Rd, Somerville, NJ 08876 📞 (908) 210-9276
Book an appointment at either location today.
