Best Running Shoes for Hip Pain

Hip pain can be a significant disruption in any runner’s training plan. Still, the best running shoes for hip pain can eliminate this struggle. There are various reasons runners can experience hip pain, but the root cause of this discomfort can often be traced back to gait problems or abnormalities.

Having the right running shoe on your feet when training can make the difference between running in comfort or dealing with injuries and hip pain every day.

There are many running shoes to choose from. Hip pain can indicate severe issues with your running shoes that need to be addressed. You will find various running shoes that help achieve a pain-free training experience. Knowing more about the essential things runners with hip pain need from running shoes will help you make an informed buying decision.

PRODUCT REVIEWS

The Best Running Shoes for Hip Pain

Below you will find the six best running shoes for hip pain – three for men, and three for women.

That most important things you need from a pair of running shoes to help with you hip pain include; excellent motion control for added guidance during your run, arch support to provide the leg with the most stability, a strong outer for extra support to your gait, and preferably made from lightweight materials like polyester and nylon.

Let’s take a look at the shoes now.

> MEN’s (Top 3)

1. Brooks Men’s Ghost Running Shoe

Brooks released this shoe in April of 2020, and it is one of their best-rated running shoes on Amazon. The Ghost has a rating of 4.7 out of 5, and you will soon see why.

The Brooks Ghost also comes in 22 different colors (yes, 22!) and styles and a full range of sizes. You will get great support from this shoe for your hip pain due to the durable rubber sole that cradles your foot and keeps it stable through every part of your running stride.

best running shoes for hip pain - Brooks Mens Ghost Running Shoe

I found the Brooks Ghost to offer a neutral support style, with a balanced and soft cushioning that held my foot in a stable position – which will be to prevent excessive pronation. The heel crash pad stopped a lot of shock to my foot at the start of the stride. I then found that it also benefited the flight of my foot by preventing heel drop that often breaks up a stride, which can then lead to excessive strain and pressure on the hips and back. The soft mesh upper is also made to hold your foot correctly to prevent twisting or a lack of stability in your gait.

If you need very high arch support, this is probably not the shoe for you, and it might not have enough structure for those with pronation issues that are more than mild. However, few shoes offer so much support for an excellent stable running base that will keep your foot in the proper alignment as you exercise.

You will love the responsive and flexible feel of this shoe, and nothing about it will ever remind you of a heavy or excessively durable shoe that might weigh your feet down.

PROS

  • ✅  Soft and flexible support
  • ✅  Stable and durable sole positioning complete with crash pad for your heel
  • ✅  Sweat-wicking upper that laces comfortably and securely over the top of the foot

 

POSSIBLE DRAWBACKS

  • X    Not high enough arch support for some feet
  • X    Might be a bit of a minimal shoe for some gait training problems
  • X    Some people might prefer heel support without a crash pad

Brooks Men’s Ghost Running Shoe

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2. ASICS Men’s Gel-Venture 7

ASICS is a leader in running shoes, and it is one of the favored brands that many athletes prefer. The Gel-Venture was released in August of 2019, and it has a rating of 4.6 out of 5 on Amazon. Like the Brooks Ghost, this is also available in an extensive range of 20 colors / styles

The first thing to mention is that the Gel-Venture is technically a trail running shoe. Still, I found it easy enough to train on various surfaces. The GEL technology inside the shoe supported my foot from shock, and the EVA midsole cushioned the bottom of my foot from concussion.

Best running shoes for hip pain - ASICS Men’s Gel-Venture 7

The interior Ortholite sock liner seemed to give an added layer of cushion inside. That will help prevent blisters and rubs and prevent your feet from being pressed by the upper or heel. Every part of this shoe is made with comfort in mind and performance in all conditions. Challenging terrain, wet weather, and uneven surfaces will be no match for this sturdy shoe.

Asics say the internal design is made for superior rebound and support. I agree because I felt excellent arch and heel support to maintain a proper gait and stride as I ran. Therefore, this shoe will be perfect for people who have trouble with gait management and need some added support in their shoes to create a properly balanced stride. 

I believe the Gel-Venture will help manage those suffering from overpronation. This might not be the best choice for those with flat feet, but if you are looking for structure and comfort, this is the right shoe for your needs. This is a highly durable shoe that will tackle challenging terrain, the gym, or running on pavement with great success.

PROS

  • ✅  Durable and well-made shoe that will last
  • ✅  Incredible responsive interior support for correct gait
  • ✅  Otholite sock liner that adds a further layer of cushion and support

 

POSSIBLE DRAWBACKS

  • X    Heavier than some other running shoes
  • X    Technically, a trail running shoe
  • X    Might be too structured for those with flat feet

ASICS Men’s Gel-Venture 7

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3. Saucony Men’s Versafoam Excursion Running Shoe

The Versafoam Excursion was first released in April of 2019, and it is made by the well-known brand Saucony. It has a 4.5 rating on Amazon and only comes in only seven colors, but a full range of sizes – including half-sizes. 

I tested these indoors and outdoors, and I found them very versatile. The durable and supportive rubber outer sole felt like it would protect me from slipping, whether running or training in the gym. This is an excellent choice for those with low arches. The cushy stack of Versafoam inside the sole will keep the flattest feet comfortable during training.

Best running shoes for hip pain - Saucony Men’s Versafoam Excursion Running Shoe

The mesh support structure inside the footbed kept my foot locked in place and helps to prevent friction and rubbing that can happen in other shoes with a lot of interior structure. The upper is also designed not to pinch or rub the top of the foot and hold your foot’s alignment in place even in rough or uneven terrain. 

This well-balanced and well-made shoe will offer the support that we need to prevent overpronation, which commonly leads to hip pain or injuries. Even if you have flat feet and struggle with wobbly ankles or uneven gait like me, you will get the support that you need from this shoe.

I must admit, it’s not the lightest running shoe of my three recommendations, but it is still responsive and supple. Don’t panic, though. You will not feel weighed down when wearing these, and your feet will thank you for the added cushion and support later! 

For those with high arches, I don’t think this shoe will be right for you, but the design is excellent for people who have a hard time finding supportive shoes for low arches. This versatile and well-made shoe will hold up to miles of running with ease.

PROS

  • ✅  Great for flat feet
  • ✅  Ideal for supporting a balanced stride
  • ✅  Versatile cross-training shoe that can handle all kinds of running environments

 

POSSIBLE DRAWBACKS

  • X    Might not support high arches correctly
  • X    Can be a little heavy for those who love a lightweight shoe
  • X    Might offer too much spring and cushion for some gait styles

Saucony Men’s Versafoam Excursion

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> WOMEN’s (Top 3)

1. ASICS Women’s Gel Venture 6 MX Running Shoes

The ASICS Gel Ventrue 6 for women was released on November 13, 2017. It has an overall rating of 4.6 out of five on Amazon, and it comes in a full range of sizes and over fifteen colors. This shoe even comes in a wide option, which is great if you have flat or very wide feet. You will love that the sock liner in this shoe is also removable for custom fit options or to insert orthotics if you wear them when running.

Best running shoes for hip pain - ASICS Women’s Gel Venture 6 MX Running Shoes

This is a synthetic and mesh shoe, and the rubber sole was nice and springy for a comfortable run. The heel structure uses the GEL cushioning system, which breaks down the impact and attenuates shock in the heel strike portion of each stride. For those with hip pain caused more by heel strike concussion or issues with their gait, then this gel cushioning system will help.

Another feature that helps with hip pain is the reverse lugs on the sole. The lugs help traction on all surfaces, so you will never struggle to maintain a level foot when running.

This shoe is designed to help with correct foot placement in each stride, and the careful construction of the sole allows for a level and flat foot throughout each running stride. This very supportive shoe is perfect for preventing gait issues related to pronation and misalignment of the foot when running. If you need a durable shoe, you can trust to cradle your foot and help with proper foot alignment as you train, this is a great choice.

PROS

  • ✅  GEL cushioning helps break up heel strike concussion
  • ✅  Removable sock liner makes room for orthotics or wide feet
  • ✅  Quality sizing structure that includes wide sizes for wide or flat feet

 

POSSIBLE DRAWBACKS

  • X    Might be too structured and supportive for some users
  • X    Might not be narrow enough if you have a narrow foot or heel
  • X    Heel support can lead to gait issues for those with very flat feet

ASICS Women’s Gel-Venture 6

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2. New Balance Women’s Fresh Foam 1080 V11 Running Shoe

This shoe has been on the market since January 2021. It has achieved an Amazon review score of 4.5 out of 5 and comes in 20 different colors.

The shoe is an excellent choice for a narrow foot because it comes in wide, narrow, and regular fit for almost all sizes. If you struggle to fund a running shoe that prevents your foot from slipping to the front of your shoe, the narrow sizes might be perfect for your needs.

Best running shoes for hip pain - New Balance Women’s Fresh Foam 1080 V11
Whatever your gait issues, this shoe will give your foot a supportive and level running surface. The shoe is made for an ultra-lightweight and cushioned running experience, and the fresh foam midsole is engineered to deliver a comfortable, well-supported stride. You will also get a snug and comfortable fit from the mesh upper that keeps your foot locked in the ideal place.

The ultra-heel design adds to the supportive fit. You will love that the Ortholite sock liner is very supportive and flexible for all-day comfort. This is a luxurious and supportive shoe that is perfect for various running styles and that will work well on all kinds of running surfaces as well.

You can count on this shoe to help support your gait for proper heel strike and foot position in each stride, and this shoe will make even hard running surfaces comfortable.

PROS

  • ✅  Ultra-soft support that is still durable and springy
  • ✅  Comfortable heel support that allows narrow heels and narrow feet to be secure inside the shoe
  • ✅  Comes in a wide range of sizes and widths from narrow to extra wide

 

POSSIBLE DRAWBACKS

  • X    Sole might be a little thick for some needs, and more trail running
  • X    Might offer too much cushion for some preferences especially is more interested in a barefoot running feel
  • X    Might not provide high enough arch support for high arches

New Balance Women’s Fresh Foam 1080 V11

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3. Saucony Women’s Guide 14 Running Shoe

This Saucony shoe has been on the market since January 2021 and is an excellent choice if you need some extra arch support.

The shoe also comes in over 15 different and fun colors and has an Amazon rating of 4.6 out of 5 from almost 900 runners. Similar to the other shoes on this page, you can also order in regular and wide sizes.

best running shoes for hip pain - Saucony Women’s Guide 14

Saucony is a leading name in running shoes for a reason, and this shoe is a fine example of their lightweight but supportive designs and styles that are perfect for running training. This shoe has a tough yet flexible outer sole that offers a comfortable grip and support on various running surfaces. The comfortable and durable upper will mold to your foot and keep your foot from slipping backward or forward as you train. 

The Guide 14 is a structured cushioning design perfect for pronation issues and supports higher arches and narrow heels. You can trust this shoe to help with ideal foot flight patterns and create a comfortable base for your running strides. The quality heel support design is an excellent choice if you have ankle blisters or rubs from other running shoes. Supporting your foot without a break-in period is a nice added benefit too.

This is a quality shoe that can tackle indoor and outdoor running without issue. It is an excellent choice for those with high arches who usually struggle to find the right running shoes. Enjoy supportive and stable running hours in this quality shoe without fear of hip or back pain.

PROS

  • ✅  Supportive and comfortable heel structure that will not rub or pinch
  • ✅  Great internal support for high arches or feet that need added structural support for foot flight
  • ✅  Quality sizing that includes wide shoes as well as regular widths

 

POSSIBLE DRAWBACKS

  • X    Shape of the arch support might not be right for flat feet
  • X    Structured running comfort might be too intense for those with no gait issues
  • X    Might offer a slightly more snug upper than some runners might like

Saucony Women’s Guide 14

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Key Features & Buyers Guide

Finding the Best Running Shoes for Hip Pain

The best running shoes for hip pain all provide a core set of benefits, released from the features and technology of the shoe, to reduce discomfort while you run.

This section goes into more detail about each of the most important things you need, so you have all the information you need to make the right decision for you and your run.

1. Motion control for extra guidance while running

Manufacturers can incorporate motion control features into a shoe’s design. These features might help control overpronation or promote the proper stability with each stride. A lack of stability in the foot can make pain a daily reality.

This kind of shoe is often referred to as having “structured cushioning.” Running shoe brands might use various terms to describe this shoe feature. If you have hip pain, you likely have gait issues related to instability in your foot or lack of balance in your stride. Motion control elements can make your training days more comfortable and prevent many hip and foot issues.

2. Arch support for full leg stability

Having the proper arch support inside a shoe is necessary to prevent hip injuries and gait problems. A lack of appropriate arch support inside a shoe can lead to instant hip and back pain for people with high arches. This is one of the critical things that people with very flat feet or very high arches need to look for in a running shoe. The best running shoes for hip pain will include the proper arch support for your unique needs.

Low arches are always connected with a risk of overpronation, so you will also need to consider motion control features when looking into proper arch support for your foot shape. There are running shoes made for each kind of arch support need, and this can be a good starting point when shopping for the correct fit for your running shoes. Your arch support needs are more important than almost any other part of your running shoe, so this might need to be the primary consideration that you begin shopping with when you are struggling with hip pain while running.

3. Supportive outer sole to support your gait

While many people will tell you that toe shoes are the best running shoes for hip pain or that low-profile and lightweight shoes of various styles will eliminate your hip discomfort, the opposite can be true.

Many people who struggle with hip pain while running will not benefit from a lack of stability in their running shoes. Shoes made to be very lightweight and minimalistic in their design often do not provide the stable support that people dealing with hip pain when running require.

Make sure that the outer sole of your running shoe is also made to support your foot and your gait. Shoes with proper interior support for your arches and your gait style will always have a sturdy and well-crafted outer sole. This is also an essential factor in preventing hip pain if you train by trail running or regularly on uneven ground. Slipping and sliding while running can cause all kinds of sprains and strains that can be avoided if your running shoe has a supportive outer sole.

4. Lightweight materials like polyester or nylon

There are still running shoe companies that make their running shoes out of synthetic leather or suede. While these are very durable materials, they can be heavier than polyester or nylon mesh. They can become soaked with moisture quite quickly. If you do not want to be plagued by heavy feet when you are running that can lead to gait abnormalities, you will need to steer clear of running shoes made of leather or suede materials.

Running shoes crafted from polyester or nylon mesh materials will also be less likely to stretch out and lose shape over time. Natural materials made from animal products will almost always lose their shape through time and use, leading to a lack of support for your foot as you are training. Polyester and nylon mesh are also a great choice if you are concerned about bad smells or being able to keep your shoes clean and dry enough to train in every day.

Frequently Asked Questions

While testing and reviewing for this buyer’s guide, I spoke to a handful of runners who had suffered or were suffering from hip pain. There were a few questions they all seemed to ask or had wandered in the past, so I felt it would be helpful to share them with you here.

1. Can running shoes cause hip pain?

Running shoes can be a source of hip pain. Running shoes can cause a whole host of foot and leg problems that can wind up leading to hip pain. Hip and back pain can be caused by running shoes that impact your stride or change how your foot strikes the ground as you are running. While it might seem like a shoe could not lead to pain in the hips, the process of taking a stride includes all of the parts of your leg and also impacts your back. Shoes that lack proper arch support or do not have the correct drop can cause concussion and strain in the back and legs.

Gait issues might be mechanical, but they are often influenced primarily by shoe choice. Every runner has their own unique gait needs, and you cannot run without injury if you are wearing the wrong style of shoes for your gait and stride. If you are not sure what your gait style is, getting help with fitting your shoes at a running store can help you find the right shoe design for your running style.

2. How do I relieve hip pain from running?

Hip pain related to running is hard to alleviate without getting the right shoes for your needs. You will need to make sure that you get shoes that fit correctly as part of your treatment plan for your hip pain related to running. 

Make sure that you avoid shoes without any support in the soles, such as toe shoes, and make sure that you have proper arch support in your new shoes. Other ways to treat hip pain after running are taking NSAIDs to reduce inflammation and pain and stretching properly before and after your run. You can also apply alternating ice and heat therapy to ensure that injured soft tissue can heal.

It can be helpful to take a break from running if your hip pain is notable with each stride. Running on an injured or inflamed hip can lead to long-term pain and injury, which could take months to heal. If you get correctly fitted shoes and are still in pain, take a break for at least a week and see if this makes a difference in your hip pain.

3. Can I run with hip pain?

It would help if you always were cautious about “running through” hip pain or pain in other parts of your body when you are running. There are very few injuries that will not get worse when you try to train through them and ignore the pain. Pain is almost always indicative of an injury that needs rest and treatment. Ignoring your body’s demands can lead to much larger problems that are harder to deal with down the road.

The only instance you might want to run with hip pain is when you have gotten your new and correctly fitted running shoes and are trying to determine if your pain has been resolved with the correct running shoes. Forcing yourself to train through the pain of an injury is never a good idea. If you are still in pain despite getting the right running shoes, you will need to take a break and allow your body to heal. Taking the time to ice and take some NSAIDs to reduce inflammation can help you get back on track and back to full running health.

4. How do I prevent hip pain when running?

The best solution for hip pain is to make sure that you have correctly fitted shoes. Investing in running shoes that fit correctly and are designed for your gait style will prevent an injury more than anything you can do to protect your hips while training. If you have gotten the right shoes for your needs, you can also make sure that you stretch properly before and after. Stretching and warm-up exercises can help protect your body from injury.

Strengthening your legs can prevent hip pain. You can lift weights, cycle, or cross-training in various ways to improve the strength of your legs. When your leg muscles are balanced and strengthened, you will be less likely to experience hip pain when running. Yoga and swimming can help ensure your hip flexors and leg strength are on point for your running training.

5. Why do runners have tight hips?

Tightness in the hips can be a common problem for runners because of the natural motion when someone runs. Holding the body upright while absorbing shock and swinging the legs through each stride can cause the interior tendons and muscles in the hips to get very tight. This is a more common problem for men than women, but women are not exempt from tight hips related to running training.

Stretching the hips and lower back can make a big difference in the tightness of the tissues around the hips and the insertion points of the major muscle groups in this area. Massage and heat therapy can also help to reduce tension in the hips before and after a run. Runners might also experience tightness in the hips due to incorrectly fitting shoes or shoes not suited to their running style. Picking shoes that support your arches properly and are designed to help with foot stability can make all the difference in issues with tension in your hips.

6. How do I strengthen my hips for running?

There are various strengthening exercises that you can do when you are a runner that will work hand-in-hand with your training. You can use resistance bands to train leg raises and side leg lifts, and you might also use a step to stretch down your heels toward the ground and then push back up onto your toes. You can also train hills during your weekly running plan and make sure that you cross-train with yoga, cycling, or weight training.

Exercises that create balanced muscling in your quads and glutes will positively impact your hip strength. Cross-training with strengthening exercises will also help make your gait more efficient, which will prevent injury. Be careful about increasing the demand on your body too rapidly and start adding strengthening work gradually and with attention to overtraining. You will also want to balance strength training with proper stretching to ensure that your hip flexors and other soft tissues do not become too tight to be healthy.

7. How do I stretch out a sore hip?

Stretching your sore hip can be done in many ways. One of the best hip stretches is the figure four stretch. You will place your foot on your opposite knee and sit back on the standing leg a little to do this stretch. You can do this stretch on your back by threading your hands through your folded leg to hold the opposite shin. You can also use yoga stretches for your sore hips, such as goddess pose or pigeon pose. These two yoga stretches are targeted at the hip flexors and can make a difference in your comfort after a run or when dealing with sore hip muscles.

Pilates stretches can also be excellent for a sore hip, and many of them are targeted at the hips and the hip flexors. Laying on your back, you can do a single leg stretch by pulling your knees toward your chest one at a time and alternating. For the advanced version of this stretch, pull the knees across the body slightly. You can also open the legs and press the soles of the feet together. Letting the legs fall open and stretch toward the floor will stretch your hips gently and make you more comfortable when you have sore hips.

Written by Mark

Having researched and advised on hundreds of footwear products, I'm confident you'll find my articles insightful to the most common questions that's currently being asked online.

May 21, 2022

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