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Hip Relief for Runners

by Zamst

Running season is in full swing and New Year resolutions are around the corner, so this means countless people will be hitting the pavement trying to lose those extra pounds or just trying to get more fit.
Whether you are the seasoned runner or a novice, you may come across several different injuries and/or aches and pains. One of the most common aches and pains you can acquire while initiating a running a program, or upping your milages, is hip tightness.
As a certified athletic trainer, I’ve experienced several athletes with tight hips that can lead to low back or knee injuries. In the attempt to prevent these injuries, I initiate a prehab/rehab program for the hip. I recommend the following regimen:
Prior to any activity, I recommend a dynamic warm up….ie: don’t attempt any of these with ‘cold’ muscles.

Foam rolling: Set a timer for 5 minutes per body part. Hold for 5 seconds for area’s that are extra tight

  • IT Band
  • Hip Flexor
  • Quadriceps
  • Hamstring
  • Glutes/Piriformis


Stretching: Hold 3 sets for 15 – 30 seconds each, bilaterally 

  • Runners Stretch
  • Butterfly
  • Side lying quadriceps stretch
  • Standing quadricep stretch
  • Figure 4 Stretch

Strength: 3-5 rounds of 15 or 20 reps

  • Body Weight Squat56185811_s
  • Body Weight Lunge
  • Bridge
  • Plank (hold 30 seconds or more for 3 rounds)
  • Mountain Climbers

Yoga Poses: I recommend attending a class, but looking up these poses are helpful.

  • Half Pigeon Pose
  • Lizard Lunge
  • Happy Baby
  • Upward Dog
  • Cow Face
  • Fire Log Pose
  • Frog Pose
  • Camel Pose
  • Wheel Pose


Jessica M. Thomas MS, ATC, CHC

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