Running Series Part 2: The Running Hip

Runner’s Stretch Options:

The hip flexors are highly stressed overused muscles, not just for runners, but for much of the general public.  This muscle group can be stretched both statically and dynamically and in several ways:

Dynamic standing hip flexor stretch

The first and my favorite!

Happy Hips make happy runners! Try these static stretches:

Supine Hip Flexor Stretch

Lie on your back at the end of your bed or other flat surface.  Pull both knees towards your chest and then let one leg hang off the edge until you feel a stretch in the hip flexor and thigh.  Hold 15 seconds, repeat 2-3 times each side.

 

hip flexor stretch

 

 

 

 

 

 

 

Half-kneeling Hip flexor stretch

Get into a half-kneeling position, tighten your abdominal muscles and tuck your pelvis under.  Increase the bend in your front knee for more stretch in the hip flexor.  Raise arms overhead and turn the torso towards the knee that is up to increase the stretch and feel it in a slightly different location of the hip flexor.  Hold 15 seconds, repeat 2-3 times each side.

 

hip flexor with rotation

 

 

 

 

 

 

 

Standing IT Band stretch

Stand with left hand holding onto the wall or the counter.  Cross the left leg over the right keeping most weight on the right leg.  Lean into the right hip and stretch the right arm overhead.  Hold for 15 seconds, repeat 2 times.

Turn around and repeat the exercise with the other leg placing the right hand on the wall.

IT band stretch

 

 

 

 

 

 

 

 

Building a Stronger Runner Part 2

Running Series Blog Part2:  Week 3:  The hip continued

By Taryn Cohn PT, MSPT, OCS, COMT

 

Last week we worked on strengthening the hip standing on two legs, which is very important.  However, running is rarely performed with both feet on the ground at the same time so strengthening in a single-leg stance is also important.

 

Running Exercise Single Leg Squat
Running Exercise Single Leg Squat

 

Stand on one leg in front of a full-length mirror so you can properly monitor your form.  Perform a small squat keeping the hip, knee and second toe all in alignment.  Use a chair or counter top initially if needed for support.

Perform 10 repetitions for 2 sets each leg.  Decrease support and add resistance as you progress.

 

 

 

Low Skaters

 

Start in a low squat position with fingertips on the ground and head up.  Slide hands on the ground until they are on either side of the right foot.  Once you have your weight completely over the right foot lift the left leg out to the side, pausing only momentarily.  Repeat going to the other direction.  Maintain the squat position until you have completed 5 repetitions each side.

 

 

Running Exercise -low skater 1Running exercise Low skater 2Running exercise -Low skater 3

 

 

What do you think about these exercises?  Any that you have found you like to do to target these muscles?