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. 
All 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 TweetHip 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.
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?
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Susie @ Suzlyfe says
Freaking hips. They (and your ankles) cause all the trouble, don’t they? And those blasted glutes….
Megan @ Skinny Fitalicious says
OMG…totally dying over your little dance at the end. So cute!
Emily Swanson says
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.
Rachel says
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.