Hip Flexor Solutions
Hip flexors often have a bad reputation because they can wreak havoc on runners when imbalances or weaknesses are present. Our goal with this post is to help you understand and correct the common hip flexor issues that runners experience. We also outline how you can strengthen this important muscle group to improve your running performance.
If your hip flexors feel tight, there could be a muscle length issue present; however, the tension is most likely a result of a lingering imbalance, weakness, or another compensatory pattern. This is why stretching alone often does not offer lasting results and/or much relief. Instead, we suggest using a combination of mobility in conjunction with strategic strength training, as this will improve your hip mobility and control without the threat of sacrificing stability or power.
Details to consider and understand:
If you’re a runner, a certain amount of tension in your hips is expected as you increase your mileage and/or speed work
Some muscular tightness is beneficial as it helps create elastic energy
Sometimes the hip flexors feel tight because they are weak once lengthened
Excessive tension in the front of your hip can limit hip extension, which can impede stride length and lead to other issues such as pain and/or fatigue in the front of your hip, pain in the outer region of your knee(s), and/or low back fatigue or discomfort
Issues that are associated with hip flexor tension in runners:
“Snappy” hips
Pain or fatigue in the front of your hip(s) while running
Outer knee pain
Low back tightness
SNAPPY HIPS, FATIGUE, AND OUTER KNEE PAIN:
Snappy hips, fatigue in the front of your hip(s), and outer knee pain while running are often caused by similar muscle imbalances that are typically present in individuals with these issues. The primary goal is to address the soft tissue causing the restrictions, provide better length to the hip flexor region to ensure full hip extension, and activate and strengthen the muscles in the lateral hip. The final step is to strengthen the hip flexion pattern. The ultimate goal is to establish good hip flexion and extension patterns to help better support your running strides….aka Stronger Strides!
The intervention:
Exercises are to be performed in the order listed below:
Foam roll TFL and glutes/rotators - 30 seconds/area
Half kneel pallof saws - 10/side
Glute bridge w/wall push - 10-15 reps
Side leg raises - 10-15 reps/side
Supine band resisted hip flexion - 10-16 alternating reps
Repeat this circuit 2-3 times, and 2-4 times per week.
Feel free to complete as one circuit or split it up into small groups.
LOW BACK TENSION:
Low back tension and fatigue while running can have several different causes, but often it is a result of faulty hip extension. The pattern that we often see in runners is excessive hip flexor tension, creating restriction in the front of the hip. This robs you of your ability to fully extend the hips and capitalize on full glute activation (and power). When hip extension is not available, the tendency to substitute it with lumbar hyperextension (when your spine extends back beyond your pelvis) increases, which is why many report low back fatigue and/or pain during or after a run.
The intervention:
Below is a simple series of exercises to systematically strengthen hip extension directly after you lengthen your hip flexors. Be careful not to hyperextend your lower back during the glute bridges, and instead focus on using your glutes to bring your hips off the floor. The 3rd exercise is to help restore hip flexion with better engagement of your anterior core, while the 4th exercise is to help achieve glute activation in a more functional position for runners.
Exercises are to be performed in the ordered groups listed below:
A1) Half kneel hip flexor stretch w/core engagement - 5x3 seconds/side
A2) Glute bridge with wall push (you can also add band just below knees to help improve glute activation) 10 reps
B1) Incline plank mountain climbers - 10-20 alternating
B2) Mini Squat With Foam Roll Against Wall - 10/side
Repeat this circuit 2-3 times, and 2-4 times per week.
GENERAL HIP FLEXOR TIGHTNESS:
Lastly, if you are a runner that struggles with tight hip flexors in general, below is a simple set of exercises that will specifically address the imbalances, weaknesses, and restrictions present between the hip flexor group, the gluteal group, and the anterior core.
Tight hip flexor intervention:
Exercises are to be performed in the order listed below:
90/90 breathing with reach - 5 full breaths
Front foot elevated split squats - 10 reps/side
Glute bridge with wall push (you can also add band just below knees to help improve glute activation) 10 reps
Standing hip flexor lift-off holds - 3x5 seconds/side
Side bridge - 3x10 sec/side
Repeat this circuit 2-3 times, and 2-4 times per week.
Feel free to complete as one circuit or split it up into small groups.
Please feel free to comment with any questions below.
Andrea & Devon
STRONGER STRIDES