Movements for Hip Mobility
Many runners, including myself, struggle from very tight hips and do not spend enough quality time working on my mobility. You may ask, Why does hip mobility even matter?
“There is a correlation between strong hips and running performance. Runners with strong hips exhibit improved running mechanics and reduced risk for certain issues, including patellofemoral and ITB pain. Stronger hips can lead to greater pelvic stability and improved hip drive as well.” (Trainingright.com)
Lacking hip mobility leads to tight hip flexors, tight lower back, and tight front of the hips all which can lead to pain and injury throughout the body.
When we talk about the hip area that includes the glutes, iliacus and psoas muscles, TFL, adductors on the inner thigh, and deep hip rotators. All these muscles are important in running. While having greater hip mobility is helpful to anyone, especially those sitting all day, I’m going to focus on the affect hip mobility has on running.
Having adequate hip mobility indicates that the body can move through a full range of motion effectively and efficiently. As a runner this means improved running mechanics, a more efficient stride, and reduced risk of injury. Even more so those who sit all day are really not doing their hips any favors. Spending so many hours seated causes tighter hip flexors (from being in the shortened position so long) and less glute activation.
Incorporating hip mobility work into your everyday life is simple and can be done anywhere with minimal or zero equipment. I have highlighted 5 hip mobility exercises that you can do anywhere anytime and will lead to more mobile hips.
90/90 Hip Stretch
Start seated on the ground with your legs bent and lean back slightly onto your arms. While keeping some contact of your feet with the ground clock your knees to one side than the other. Aim to get 10-12 reps in rep side.
Hurdle Step
This can be done with or without a hurdle. This movement should be done forward and side-to-side. Begin on your right side and slowly lift your leg over the hurdle and follow with your left leg. Do 10-12 reps stepping over forwards and 10-12 reps side-to-side.
Hurdle Step Under
Again this one can be used with or without an actual hurdle (any sort of bar you can step under could be used). From standing step out wide onto your left foot, slowly drop into a squat as you step under the hurdle and come to a stand on the other side. Do 10-12 reps each side.
Frog Stretch
Think child pose with this stretch. Starting on hands and knees bring your knees wider than shoulder width. Slowly sit back into your hips and you should feel the stretch all through your hips.
Pigeon Stretch
Start from a seated position on the floor. Bring your right leg in front with a bent knee resting on the ground and your left leg stretched out behind you (think sitting crisscross with one leg behind you). Hold this for 30 seconds on each side.
These movements can be incorporated throughout your day at any time. Take breaks throughout the day and spend 5-10 minutes working on you hip mobility. You’re whole body will thank you for the focus and stretching you provide it.
