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How to Improve Hip Extension and Mobility for Runners

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I’m the first to admit that because I started running as supple 20 year old, I didn’t spend much time thinking about anything related to mobility or injury prevention.

OHHHHH silly little me, if only I’d known that improving my hip extension, flexibility and mobility would have not only improved my running, but prevented IT Band Syndrome…ahh well let’s just say I’d have been doing all of this sooner!

You see, while the knee pain is often the most common complaint among runners, the problem is your hips.

It shocks all of us who go through a major injury to find that nearly all of our issues could be resolved with a little extra PT time on our hips!

Hip Extension and Hip Rotation

Jay Dicharry of REP Biomechanics lab says 85 percent of runners have tight hip flexors, which Olympic running coach Bobby McGee says it is the first thing we should address with running form.

In order for runners to achieve maximal extension/power (kicking the leg out behind you) of roughly 20 degrees, the hip needs to be open enough to rotate internally.

Without that rotation the body begins to compensate with other muscles, leading to overuse injuries, imbalances and indeed finally our big IT Band and knee issues.

One of the most common ways this is illustrated is by looking at if your “hip drops” when running. This is a sign of weak hips and often a weak core. Get a complete stride analysis, not just your feet at the running store, to see where you might be weak. Hip issues in runners from lack of stabiltyAll right so what do we do about it??

Unfortunately runner’s believe that being injured is just part of the game, but it doesn’t have to be if we listen to our bodies and take just a few minutes to work on some specific areas {{cough hips}}.

Did you know your hips could be the cause of your knee and IT band pain? #runchat Click To Tweet

Hip Extension for Runners

Recently I posted on Instagram new moves I’ve been doing with a stability ball that have been amazing for helping to open up my hips {which means a better stride and more fluid movement}. A number of you asked to see what they looked like in action and who am I to say no!

What muscles extend the hip?

Hip extension is often compromised due to our sit all day culture, which might lead you to the culprits: your glutes and your hamstrings. The glutes are often inactive due to sitting, while the hamstrings become tight due to a tilted pelvis.

Why hip extension matters for runners?

During the push of portion of our stride, the leg should be extended straight behind us and our glute medius engaged to create a forceful push off the ground. However, if our hips are weak, unstable or inactive then we lose out on this power!

Our goal is to create a stable pelvis (meaning it doesn’t drop side to side while running), improve our range of motion and the power from our glutes to get the most from that stride!!

1. It could help you run faster because you’ll be engaging more muscles.

2. It will reduce injuries because other muscles don’t have to compensate for the weak ones.

3. It can help you run farther by not fatiguing the muscles that are trying to make up for the weak hips.

Hip Extension Exercises

One quick starting point to release the tightness is to try standing more throughout the day, include these hip flexor stretches and then start adding in just a few of these moves 3 times a week.

You’ll also be amazed at how much these work your core, which again goes to improving your overall running form and power!

The following video demonstrates some of my favorite hip strength moves, which can always be done as part of your warm up or during a strength training day.

In each of these moves don’t forget to engage your core for the full effect.

Single Leg Extension
Standing on your right leg, bend your left leg as though pulling it back for a stretch and place your foot on the ball. You want to start with the ball almost right below you and then slowly extend that leg back. Initially you might need to lightly hold something to keep your balance.

Stability Ball Rotation
In a tabletop position with your knees on the ball, rotate both knees to the left and then pull yourself back to the starting position. You’ll need to engage your core and hips to make this move work!

Core Tuck
From a plank position with feet on the ball, engage your core and hips to pull the ball in to your arms and then with control release it back out to a full plank.

Hip Bridge
Laying on the floor with both heels on the ball, bring the stability ball in to your bum while keeping your hips lifted. This is going to fire up those glutes!

Single Leg Bridge
Raise your left leg in the air while keeping your right foot on the ball. Pull the ball in to you with just your right foot, while again keeping your hips in the air.

Don’t want to forget these moves? Pin them for later.Improve Hip Strength with Stability Ball to prevent IT Band Syndrome and runner's knee

Running is great for your hips, glutes and knees if you just give your body a little bit of extra attention to ensure it’s ready to go after hours of sitting. That’s why I’m always harping on the necessity of a great dynamic warm up!

What do you do for your hips?

Any favorite moves you’ve learned from PT that need to be shared?

Other ways to connect with Amanda

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Checkout the Ultimate IT Band Solution >>

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Posted by amanda Categories: Hip Strength, IT Band, IT Band Recovery, physical therapy

Reader Interactions

Comments

  1. Susie @ Suzlyfe says

    January 10, 2017 at 8:33 am

    Freaking hips. They (and your ankles) cause all the trouble, don’t they? And those blasted glutes….

  2. Megan @ Skinny Fitalicious says

    January 10, 2017 at 8:55 am

    OMG…totally dying over your little dance at the end. So cute!

  3. Emily Swanson says

    January 10, 2017 at 11:06 pm

    Emily is so bad at stretching out those hips… This almost scares me to think of how bad my form is… O_O But I need to do some of these.

  4. Rachel says

    January 11, 2017 at 4:41 pm

    Hips and glutes are my problem areas. Sigh… but now that I’ve been diagnosed with hypermobility I have to be super careful about doing exercises properly and not overextending. Makes for some interesting (frustrating) strength work days! I’ll have to add in some of these stability ball moves.

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SHARE THE ONE that resonates most with you. 🏃‍♀️🏃🏾🏃🏽‍♂️
 
It’s true, I’ll never stop talking about the warm up 😂. But right now the idea that running is HOPEFUL really strikes a chord.💜
 
We show up mile after mile always looking to what’s ahead and what’s possible.
 
Which one hits home for you?
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.
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#runningmotivation #runninginspiration #medalmonday #fitnessmemes #runningmemes #runningquotes #runnerslife #runnerlife
AVOID HITTING THE WALL (save this and review befor AVOID HITTING THE WALL (save this and review before races) -AKA  Bonking. UK friends giggle at that, but it’s a term just like fartlek.
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It’s that painful moment when your mind tells your legs to stop and it feels like there’s nothing you can do to turn the tides. It leaves emotional scars!🥵
 
WHAT TO DO!
1️⃣Train differently - seems obvious, but consistent training that follows a plan which progressively and smartly builds your miles and strength and speed...ya it works.
 
2️⃣Fuel, fuel, fuel - force yourself to eat before races and long runs even if not hungry.
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Starting fueling sooner than you think you need to and keep doing it. During races your body is running on more carbs and needs that steady flow of energy. 
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🧠 Your brain functions on CARBS, stop depriving it or it will tell you to stop running. If food while running is an issue for you, checkout something like @genucan.
 
3️⃣Pacing - Stop going out too fast because you’re excited, it absolutely catches up to you. Ideal is even pacing start to finish.
 
4️⃣Pay attention to your brain. @fitzgerald.matt in How Bad Do You Want it does a great job of showing how the brain can limit performance if you don’t know what’s happening up there.
 
5️⃣Recover better - Stop over training and give your body tools to help it destress from all the work...the best one is SLEEP. I also love @resiliencecbd to help with nerves prior to a race and quality sleep during training.
 
❓❓Helpful?? Have more race day questions?? Or an epic story of hitting the wall?? I wanna know.❓❓
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.
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Thanks to @moxie82co for capturing this weird moment, it worked great for this post.
HIT THOSE HIPS!!! I’ve given you a couple hip mo HIT THOSE HIPS!!! I’ve given you a couple hip mobility workouts, now we add strength!
//
🥳For the next 30 days in the Virtual Run Club we’ll be going hard on all the pre-hab work for hips, glutes and abs. Because running isn’t just about the miles.
//
That’s one of the reasons I’ve been consistently doing @insidetracker bloodwork since 2015.
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It’s helped me identify low Vitamin D causing fatigue or catch my wayyy high cortisol to embrace easy runs as key part of the process.
📌 (Save this post because the last screen has a 25% off discount code and you can get free access to the 30 Day March Challenge.)
👉LINK IN BIO FOR BOTH
✅✅✅✅
3 CORE MOVES
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You can use these as a progression or do all three, they’ll target the hips, glutes and core in different ways with each variation.
 
Aim for 15 reps prior to a run or do multiple rounds as part of a workout!
 
1️⃣Side Plank Kneeling Hip Raise - Really focus on your core engaging to raise up and keeping your elbow under your shoulder.
 
2️⃣Side Plank Kneeling Leg Raise - Again core should be tight to keep hips lifted, not sagging towards the ground. Then focus on your hip and glute to raise the top leg.
 
3️⃣Straight Leg Side Plank Leg Raise - Engage the core to keep hips high and press the bottom foot in to the ground to really engage your glutes. Slow and steady to remain stable while raising and lowering top leg.
❓❓❓❓
Talk to me!!!
Who’s in for 10 min a day in March?
Who’s gotten blood work to improve their health?
Who’s excited it’s almost spring?
👉👉Me to all 3! And more info in stories!
 
 
 
#runtothefinish #insidetrackerpartner
RUN DAYS ARE THE BEST DAYS😊 I had training tips RUN DAYS ARE THE BEST DAYS😊 I had training tips planned to share today, but really just wanted to say I hope you get in some miles today and they make you smile.
 
Let go of the pace.
Let go of the distance.
Let go of HR for a day.
Just run.
We GET to.
 
Where in the world are you running today?
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I’ll be embracing one warm day before snow here in Boulder, CO.
EMOJI POLL: Round or no? ⏰ give me whole numbers EMOJI POLL: Round or no?
⏰ give me whole numbers
👍wherever I stop, it stops
🙃I don’t use no stinking watch
||
THAT’S A LIE 😂. I can’t do it. I need the round number and when I get that close to a whole number...I need it!
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