Flexible hips for more comfort
Do you ever experience stiff or painful hips during or after running? It might be time to work on making your hips stronger and more flexible! Your hip muscles play a crucial role in every step you take, so giving them a little extra attention can work wonders. These simple exercises will help you build stability, strength, and flexibility.
Stretches for flexible hips
Hip flexor stretch
This stretch helps release your hip flexors, especially if you spend a lot of time sitting during the day.
- Start in a lunge position with your back knee on the ground.
- Gently push your hips forward until you feel a stretch at the front of your hip.
- Hold for 20 seconds, then switch sides.
90/90 stretch
The 90/90 stretch is an ideal exercise to improve hip mobility.
- Sit with your legs at a 90-degree angle: one leg forward, the other to the side.
- Keep your back straight and lean slightly forward to feel the stretch.
- Hold for 20 seconds, then switch sides.
Strengthening exercises for stable hips
Glute side steps
This exercise strengthens your glutes and helps keep your hips stable while running.
- Place a resistance band just above your knees (you can also do this without the band for an easier version).
- Step sideways, keeping your knees slightly bent.
- Perform 10-15 steps in each direction.
Glute clamshells
A top exercise for your glutes and hip stability.
- Lie on your side with your knees bent and feet together.
- Open your top knee while keeping your feet together, like a clamshell.
- Lower your knee slowly and repeat 10-15 times per side.
- Is this too easy? Add a resistance band just above your knees.
By doing these exercises regularly, you'll keep your hips strong and flexible. Not only will this make your runs more comfortable, but it will also reduce the risk of injury. Happy running!
More info?
- How runners can become powerhouses (part 1)
- How runners can become powerhouses (part 2)
- The risk of injuries starts in your head
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