Now that spring is here and it is beautiful outside, a lot of runners really begin to build their mileage. When this happens, I usually start to see a lot of hip flexor pain and tightness. This problem is really common in distance runners. Tight hip flexors are a major cause of many posture problems. In runners, it is mainly caused by repetitive use and weak glutes. In people who sit a lot, well, it is caused by sitting a lot. This posting covers what to do if you are running a lot.
The main purpose of the hip flexor is to bring the thigh up towards the stomach. When the hip flexors are excessively tight, they cause exaggerated pelvic anterior tilt (the person sticks his or her butt out and the lower back arches). The upper back curves and rounds, and the person’s chin can stick out and “lead” in front. Sometimes tight hip flexors can begin to do the abdominals’ work and make it difficult to benefit from some abdominal exercises. Tight hip flexors cause the primary hip extensors, the gluteal group, to become lengthened and weaker.
One big contributing factor to hip flexor tightness is that the glutes just aren’t as active as other running muscles during most activities. This causes your hamstrings, quadriceps, and calves to become much stronger. Also, let’s face it, do most people have a strength-training program that isolates and increases glute strength? Probably not. Most of us do squats and lunges and call it a day. However, if an exercise requires several muscles to perform the movement, most of the work is done by the strongest of those muscles and those aren’t your glutes.
The good news is that you don’t need to join a gym, buy a lot of expensive special stuff, or even leave your house to remedy the situation. There are a lot of body weight and resistance band exercises and stretches that you can do at home that will help you resolve this problem. Here they are!
STRETCHING
Remember to dynamically stretch BEFORE exercise and statically stretch AFTER exercise.
I call my number one, go-to hip flexor stretch the Pirate Stretch. It is very easy, and I call it the Pirate Stretch because, well, you look like a pirate when you do it.
FOAM ROLLING (AKA: Self-Myofascial Release)
Foam rolling is a form of massage that enables you to release the tension of your muscles by yourself. Let it be noted that I LOVE foam rolling. I am a total geek about it. That said, if you are tight and are new to foam rolling, when you first start it will probably hurt. Keep at it, it really works.
Lateral band walks
Monster walk
These stretches and strengthening exercises will keep you fresh and on the move throughout the endurance season. If you do them consistently, you will feel much better before, during, and after your runs.
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11 Comments
Henry
Great information! I’m saving this one!
Margaret S.
I love your suggestions! They are so helpful. I love that you don’t need special equipment either. You are the best!
Ally Lofgren
Thanks Henry! I appreciate the positive feedback.
margaret wallach
excellent advice! In weakness we can now find strength. thanks.
maurice
Can a few seconds of static stretch really undo hours and miles of damage from running? How about running or walking backwards? It just makes sense to contract the muscles that are used to being stretched and the reverse. Also, given the time element, the effect would be much greater than stretching, not to mention an enhanced cardiovascular benefit as well.
It would be better to bring attention to this ignored but common sense solution to the tight hip flexors that come from long distance running.
Jo C
My right hip pretty much seized up after my last half marathon in February and physio diagnosed weak right glute. Have been doing exercises (variations on the above) ever since but have noticed no improvement. I can run, but my hip goes stiff after a couple of minutes and I can only really manage a mile or so comfortably. I am completely miserable, I’m 34 would hate to think that this was the end of running for me. Are there any sports that strengthen glutes without the need for sets of exercises like the above, which I now found pretty tedious? I do yoga, plus cycle and swim, but nothing seems to be helping! Thanks!
Lee
Great hip stretches and glute exercises. Any advicce on what to do if you’re sitting at work all day? Is there a different way to sit, or is standing better?
I’ve had significant hip issues while running since I started a new job that requires a lot of sitting.
Julia
Very informative and extremely helpful. Thank you!
Allie
Can I still run with a tightened or pulled hip flexor? Very slowly and not very long, of course.
Andrew
Ally,
I know this post is a few years old now, but I find the information still extremely relevant. I’ve been running consistently for the past ~6 years, but have never really increased past 5-7 miles per run. Lately, however, I’ve been increasing my distance incrementally…and my legs have been complaining! I’ve been using some of the techniques you mentioned, especially foam rolling, to help alleviate the soreness and tightness.
Jagriti
What about hip extensors pls tell me if tightness in hip extensors what will happen